Are you tired of feeling guilty after indulging in your favorite foods? We have good news for you! Let us tell you some healthier alternatives to the most popular Indian staples. So you can meet your needs without compromising your health. Prepare to upgrade your food and say goodbye to the guilt! Though traditional Indian food is rich in flavor and nutritious, But some foods are high in calories, saturated fat, and sodium. This can lead to various health problems. In this article, we will discuss five staple foods that need to be replaced by healthy alternatives.
Here are five staple foods that can be replaced with healthy alternatives.
1. White rice
White rice is a staple food in most parts of India. Especially in the South and the East. However, it is high in refined carbohydrates and low in fiber. This can cause spikes in blood sugar, weight gain, and other health problems. instead of eating white rice You can also eat brown rice, quinoa, or millet such as foxtail, barn, or kodo, which a study published in the journal Nutrients found could improve blood sugar control, reduce inflammation, and reduce the risk of type 2 diabetes. in people who are overweight and obese
Read more: Switching from white rice? Know how to cook brown rice
2. Polished powder
Refined flour, or maida, is a common ingredient in Indian food, including bread, pastries and snacks. However, nutrients and fiber are stripped away during the refining process. And it can lead to insulin resistance, inflammation and obesity. We can switch to whole wheat flour, oats or sorghum flour. which are high in fiber, protein and vitamins and can promote digestive health, weight loss, and heart health. According to a study published in the Journal of Nutrition, replacing refined flour with whole wheat flour can reduce the risk of type 2 diabetes and increase insulin sensitivity in overweight and obese adults.
3. Fried food
Fried foods like puris are still widely eaten on a daily basis in India. Samosas, Pakoras, and Vadas are also popular fried snacks. which are high in trans fats can increase bad cholesterol levels causing inflammation and increase the risk of heart disease. We can choose to steam or grill food instead of frying, or we can opt for baking or air frying made with whole grain flour, vegetables and herbs, which can give it a crunchy texture without adding oil.
4. Sugary drinks
Sugary drinks, such as sweetened tea or coffee, are something we don’t start our day without. But high in calories, added sugar and artificial flavoring. This can lead to diabetes, obesity and tooth decay. These drinks can be replaced with unsweetened herbal teas, coconut water, buttermilk. or fresh lemon juice which is low in calories Rich in antioxidants and electrolytes and also helps to hydrate the body According to a study published in the British Journal of Nutrition, replacing sugar-sweetened beverages with water or unsweetened tea can reduce the risk of obesity and metabolic disorders in adults.
5. White bread
White bread is a staple in most Indian households. It is often used to make sandwiches, toast, and other snacks. However, it is made from refined flour and is low in fiber. This can cause a spike in blood sugar and lead to weight gain. According to a study published in the Journal of Food Science and Technology, replacing white bread with whole wheat bread can improve digestive health and reduce the risk of chronic diseases such as type 2 diabetes and heart disease.
Replacing these 5 staples with healthy alternatives. This allows us to improve our diet and reduce the risk of various health problems.
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