Indian food is known to be rich and sometimes bad for you, but there are some good things about it for your health.
Saturated fats and calories can be high in many dishes, which can be problematic for those who monitor their health.
However, Indian food has a number of health benefits, particularly due to the ingredients used.
For instance, chickpeas are an excellent source of protein, zinc, fiber, and folate.
However, their long-term health benefits are well-known.
We discuss some of the health advantages of eating Indian food.
1. Reduce Inflammation
Despite the variety of flavors, colors, and aromas found in Indian cuisine, the spices are best known for their anti-inflammatory properties.
It is known that turmeric is a powerful anti-inflammatory agent. Curcumin, which has been extensively studied for its anti-inflammatory properties, is the active ingredient in turmeric.
Curcumin works by repressing the movement of favorable to provocative compounds and cytokines, which add to the advancement of ongoing irritation.
Studies have shown that curcumin can ease side effects of joint pain, incendiary gut infection and other persistent fiery circumstances.
Ginger is yet another anti-inflammatory spice. It contains gingerols and shogaols, both of which have been shown to lessen body inflammation.
Ginger has been shown in studies to reduce inflammation and alleviate osteoarthritis pain and stiffness in ulcerative colitis patients.
Allicin and sulfur, two compounds in garlic, have been shown to reduce inflammation by inhibiting the activity of cytokines that cause inflammation.
By neutralizing free radicals, which are molecules that can cause oxidative stress and inflammation in the body, antioxidants aid in the reduction of inflammation.
In the meantime, fiber aids in the growth of beneficial gut bacteria, which are essential for the functioning of the immune system and reducing inflammation.
2. Controls Blood Sugar Levels
Albeit a few Indian food varieties are high in refined carbs, which can cause glucose levels to spike, there are different fixings that can assist with managing glucose levels.
Spices, whole grains, legumes, and vegetables are used in many dishes, which can help stabilize blood sugar levels and increase insulin sensitivity.
Whole Grains – Indian cuisine incorporates a variety of whole grains, including millet, quinoa, brown rice, barley, and others, all of which are rich in fiber and complex carbohydrates.
Because of their slow digestion, these whole grains prevent spikes in blood sugar by slowly releasing sugar into the bloodstream.
Pulses – Pulses Lentils, chickpeas, and beans are examples of pulses that are packed with protein and fiber.
Pulses have a lot of fiber, which slows down the absorption of sugar into the bloodstream and prevents spikes in blood sugar.
Spices – Turmeric and fenugreek are two of the most widely used spices in Indian cuisine. Blood sugar lowering properties have been demonstrated to exist in both.
Turmeric, for instance, has been shown to reduce inflammation and enhance glucose metabolism.
Vegetables – Indian cuisine relies heavily on vegetables, some of which include bitter gourd, okra, and aubergine.
These vegetables have few calories and a lot of fiber, which can help control blood sugar levels and make insulin sensitivity better.
Nuts and Seeds – Indian cuisine makes use of almonds, cashews, and chia seeds. They have a lot of fiber and good fats.
The absorption of sugar into the bloodstream can be slowed down by these foods, preventing spikes in blood sugar.
A healthy Indian diet includes whole grains, pulses, spices, vegetables, nuts, and seeds. These foods can help reduce spikes in blood sugar and increase insulin sensitivity.
You can help control blood sugar levels and lower your risk of developing type 2 diabetes by including these foods in your diet.
3. Improves Bone Strength
Indian cuisine offers a variety of dishes rich in nutrients necessary for bone health.
Calcium-rich Foods – Calcium is an essential nutrient for bone health. Indian cooking offers a scope of calcium-rich food varieties, for example, paneer, salad greens and braced food sources like tofu and grains.
These foods can help you meet your daily calcium needs and strengthen your bones.
Vitamin D – Bone health and calcium absorption are dependent on vitamin D.
Fatty fish, egg yolks, and mushrooms are among the vitamin D-rich foods found in Indian cuisine.
Herbs and Spices – Herbs and spices are known for their anti-inflammatory properties, which can help prevent bone loss, and Indian food is loaded with them. Exposure to sunlight is also a natural source of vitamin D.
Turmeric, for instance, is known to have antioxidant and anti-inflammatory properties that can improve bone health.
Foods high in protein – Protein is necessary for bone health because it supplies the building blocks for bone formation.
Lentils, beans, chicken, and fish are among the non-vegetarian and vegetarian protein options in Indian cuisine.
4. Improves Brain Health
Consumption of Indian herbs and spices has been shown to improve brain health, and Indian food is loaded with them.
Curcumin, a compound found in turmeric, has anti-inflammatory properties.
Additionally, it has been demonstrated that curcumin reduces the risk of age-related brain diseases like Alzheimer’s and improves brain function.
Cumin has been shown to improve memory and cognitive function in studies. Additionally, it contains antioxidants that have the potential to shield the brain from free radical damage.
In a study that took place in 2015, participants were given either a placebo or a capsule containing 150 milligrams of cumin extract each day for 28 days.
When compared to the placebo group, the results demonstrated that the cumin group’s cognitive function significantly improved.
Omega-3 fatty acids and vitamin E found in almonds and walnuts have been shown to improve brain function and lower the risk of cognitive decline.
Even though these components can help improve brain health, regular physical activity, adequate sleep, and managing stress can also help improve cognitive function and lower the risk of age-related brain diseases.
5. Reduces Cancer Risk
Certain Indian cooking ingredients are known to lower cancer risk.
Lentils and other pulses contain saponins and phytochemicals like phytica acid, which may prevent cancer cells from reproducing.
Because kale and spinach contain carotenoids and folates, leafy vegetable dishes like saag are beneficial.
Folates protect the DNA, which is known to be the starting point of changes that lead to cancer. Folates also help prevent cancer. Carotenoids, on the other hand, have the ability to stop cancer cells from growing.
Lung, prostate, and breast cancer cells can be effectively slowed down by curcumin in turmeric.
Utilize turmeric as a spice for its color, flavor, and anti-cancer properties.
Lycopene, an antioxidant known for its capacity to shield cells from damage, gives tomatoes their vivid red color.
By absorbing ultraviolet light, tomatoes can also protect your skin from cancer.
Allicin, an active ingredient in garlic that has the ability to eradicate cancer cells, is a key component in Indian cuisine and offers numerous health benefits.
Tips for the Health
Similar to other cuisines, Indian cuisine contains unhealthy components.
Vegetable dishes and curries with tomato sauce are healthier options for Indian cuisine.
In addition, fish is healthier than lamb or chicken.
Ghee should be avoided whenever possible. Cook with vegetable oil instead.
Peshwari naan also has a lot of fat and sugar.
Choose plain boiled rice over pilau, which has oil added, when eating rice. Brown rice, which has more fiber, is an even healthier choice.
Because they are typically prepared in a tandoor, tandoori dishes have fewer calories and fat. The drippings of the cooked fat are made possible by this method.
The ingredients that are used in Indian dishes have a number of positive effects on one’s health.
Some can assist with day-to-day activities, while others can lower the likelihood of more serious health issues emerging.
However, regular exercise and a healthy diet are essential for maximizing a healthy lifestyle.
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