Eating Healthy on A South Asian Diet 

The South Asian diet is highly diverse, varying significantly across different geographical locations. Food choices also differ based on religious beliefs, with Hindus, Jains, Muslims, and Sikhs each having distinct cuisines and dietary preferences. Typically, a South Asian diet includes roti or rice in every meal. Generally, households consume various vegetables, often prepared as curries, which are usually accompanied by meats such as chicken, lamb, mutton, fish, and beef. Lentils, known as daals, are also quite popular. There are noticeable differences among the regions: people of Indian origin predominantly follow vegetarian or vegan diets, Pakistani cuisine is centred around meat, and fish is a staple in the diet of people from Bangladesh.

Contrary to common belief, I think South Asian food can be pretty healthy due to the high consumption of lentils, beans, pulses, and vegetables. However, food preparation methods, portion sizes, and sometimes a lack of nutritional awareness can lead to a high fat and sugar intake.

Increased fat intake: 

The South Asian diet¹ is known for its high intake of animal fats like coconut oil and ghee. Many vegetable dishes are fried before being made into curry, and all curries typically contain large amounts of oil or ghee, with the belief that more oil enhances the flavour. While the diet includes lentils, beans, and vegetables, the substantial addition of fat makes these dishes extremely calorific. Reducing the amount of fat used in these curries can make them significantly healthier without changing the recipes.

Ghee and coconut oil are sources of saturated fat, and consuming too much can raise “bad” LDL cholesterol, increasing the risk of heart disease and stroke. Ghee, in particular, holds cultural and religious² significance for many South Asian communities, where it is considered sacred and used in religious rituals. Therefore, it is not about eliminating ghee but using it in moderation and reducing the overall quantity of fat in the diet.

Tips: 

Reduce Fat Quantities:

 Maintaining traditional recipes but reducing the amount of ghee and oil can significantly lower the calorie content of the dishes.

Alternative Cooking Methods: 

Instead of frying vegetables, consider steaming or lightly saute them with minimal oil.

Healthier Oil Options:

 Use oils with higher unsaturated fats, such as olive or canola.

 Portion Control:

 Even if ghee is used, controlling portion sizes can help manage fat intake.

 Selective Use of Ghee: Ghee can still be used in some dishes for its flavour and cultural significance, but overall consumption should be moderated.

Carbohydrate Intake: 

South Asian diets rely heavily on roti, chapati, paratha, and chawal (rice). Meals are centred around these staples, while proteins and vegetables are consumed in smaller quantities. Roti and rice are often paired with potato dishes, making the meals extremely carb-heavy due to refined carbohydrates like white rice and bread. 

Focusing on the quality of carbohydrates rather than just the quantity is essential to improving the nutritional quality of these diets.³ 

Tips: 

Portion Control: 

Moderate the portion sizes of carbohydrate-rich foods.

Whole Grains:

 Choose whole grain atta (flour) to make roti and chapati.

Diverse Flours: 

Include flours from millet and maize for a healthier variety.

Brown Rice: 

Opt for brown rice instead of white rice to increase fibre and nutrient intake.

By making these changes, South Asian diets can become healthier while retaining their traditional flavours and structures.

Suitable Carb Swaps 

Bread	Whole meal bread
Rice	Brown rice
Poha	Red rice poha
Roti/Chapatti	Roti /chapatti made from whole meal flour
Thepla	Whole meal flour/millet flour thepla
Dosa	Brown rice dosa
Idli	Brown rice idli
Upma	Brown rice flour upma

Lack of Knowledge and Awareness

There is a lack of awareness about healthy eating among South Asians in the UK. For instance, a qualitative study in the United Kingdom found uncertainties about what constitutes healthy eating. There is ambivalence about whether vegetarian or vegan lifestyles promote healthy eating. While some participants endorsed non-meat eating as beneficial, a lack of knowledge about healthy vegetarian or vegan diets posed a barrier to making healthy choices. This often resulted in unhealthy plant-based diets that increased the risk of diabetes and other metabolic disorders.⁴

In my personal experience, I have also observed a need for more awareness, often perpetuated by myths. However, I have noticed that South Asians are receptive to learning. They are willing to take these insights on board when provided with evidence and explanations.  

References 

1. Wulan SN, Raza Q, Prasmita HS, Martati E, Maligan JM, Mageshwari U, Fatima I, Plasqui G. Energy Metabolism in Relation to Diet and Physical Activity: A South Asian Perspective. Nutrients. 2021 Oct 25;13(11):3776. doi: 10.3390/nu13113776. PMID: 34836031; PMCID: PMC8617748.
2. Sharma H, Zhang X, Dwivedi C. The effect of ghee (clarified butter) on serum lipid levels and microsomal lipid peroxidation. Ayu. 2010 Apr;31(2):134-40. doi: 10.4103/0974-8520.72361. PMID: 22131700; PMCID: PMC3215354.
3. Mohan V, Unnikrishnan R, Shobana S, Malavika M, Anjana RM, Sudha V. Are excess carbohydrates the main link to diabetes & its complications in Asians? Indian J Med Res. 2018 Nov;148(5):531-538. doi: 10.4103/ijmr.IJMR_1698_18. PMID: 30666980; PMCID: PMC6366262.
4. Mirza S, Kandasamy S, de Souza RJ, Wahi G, Desai D, Anand SS, Ritvo P. Barriers and facilitators to healthy active living in South Asian families in Canada: a thematic analysis. BMJ Open. 2022 Nov 11;12(11):e060385. doi: 10.1136/bmjopen-2021-060385. PMID: 36368751; PMCID: PMC9660572.