Jeffrey Salazar
Carbohydrates are one of the main food groups that we need for the proper functioning of our bodies. Carbs are broken down into glucose, which is used as a source of energy for the body and brain. However, an Indian diet typically consists of 70-80% carbs, which is much higher than the recommended intake of 50-55%. This is why many people are looking to cut down on carbs. While it is important to note that not all carbs are bad, and your body cannot function optimally without them, it is beneficial to focus on complex carbs over simple carbs. Simple carbs are usually unhealthy because they are highly processed and contain no fibre, vitamins or minerals. On the other hand, complex carbs take longer to break down in the digestive system, giving a feeling of fullness for longer and keeping blood glucose levels stable. They are also full of fibre, vitamins and minerals.
How to cut carbs from an Indian diet
| Characteristics | Values |
|---|---|
| Carbohydrates to cut down on | White rice, wheat flour rotis, potatoes, bread, sugar-sweetened drinks, fruits, chocolates, sodas, etc. |
| Carbohydrates to include | Wholegrain cereals (oats, barley, bulgur wheat, sorghum, bajra), brown rice, legumes, beans, pulses, vegetables with high fibre content (spinach, zucchini, okra, broccoli, peas, carrots, cauliflower, cabbage, cucumbers, mushrooms, onions, tomatoes) |
| Other foods to include | Protein-rich foods (meat, fish, eggs, tofu, soya, legumes), natural fats (butter, nuts, seeds, oils), dairy products, leafy green vegetables |
| Calorie distribution | Ideally, 50-55% of calories from carbs, 15-20% from protein, and the remaining from good-quality fat. |
| Other recommendations | Focus on complex carbs (derived from whole, unprocessed plant foods) over simple carbs (derived from highly processed foods). |
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What You'll Learn
Understand the difference between simple and complex carbs
Carbohydrates are a macronutrient and one of the body's primary sources of energy. They can be classified into two types: simple and complex carbohydrates.
Simple carbohydrates are digested quickly and send immediate bursts of glucose (energy) into the bloodstream. They are refined or processed sugars that usually lack fibre, vitamins and minerals. They are best consumed in restricted amounts as they can lead to weight gain. Simple carbohydrates are found in sugary drinks, desserts full of added sugars, and refined grains such as white flour and white rice.
Complex carbohydrates, on the other hand, are digested more slowly and supply a gradual release of glucose into the bloodstream. They contain longer chains of sugar molecules and take longer to break down, providing more lasting energy. They are also higher in fibre, making them more filling and ideal for weight control and managing blood sugar spikes. Whole grains, legumes, beans, lentils, dried peas, and vegetables are good sources of complex carbohydrates.
It is important to note that not all carbs are bad for health. The key is to find the right carbs and improve their quality in your diet. While simple carbs should be consumed in moderation, complex carbs should be prioritised as they provide more sustained energy and are packed with more nutrients.
When it comes to the Indian diet, it is recommended to substitute wheat flour rotis with rotis made from barley, sorghum, bajra, oats, or bran. White rice can be replaced with brown rice or bulgur wheat, and leafy and cruciferous vegetables can be included while reducing the intake of starchy vegetables like potatoes.
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Choose complex carbs for satiety and health benefits
Carbohydrates are one of the main types of macromolecules that provide energy to our bodies. They are broken down into sugars or glucose, which is used by the body and brain as their primary energy source. Ideally, a balanced diet should consist of 50-55% calories from carbs, 15-20% from protein, and the rest from good fats. However, an Indian diet typically derives 70-80% of its calories from carbs, which is excessive.
Complex carbs have a complex chemical structure that takes longer to break down in the digestive system, resulting in a prolonged feeling of fullness. They are slowly absorbed, preventing a rapid increase in blood glucose levels, which is beneficial for managing diabetes and obesity. Additionally, they contain dietary fibre, vitamins, and minerals, making them a healthier option. Examples of complex carbs include whole grains such as oats, barley, bulgur wheat, sorghum, bajra, brown rice, wheat bran, oat bran, legumes, beans, pulses, and high-fibre vegetables like spinach, zucchini, okra, broccoli, peas, and carrots.
To improve your diet, it is recommended to replace wheat flour rotis with those made from barley, sorghum, bajra, oats, or bran. You can also add flaxseeds or chia seeds to your meals by including them in salads, smoothies, or powdering them to add to chapatti flour. Instead of white rice, opt for brown rice or bulgur wheat, and include more leafy green vegetables while reducing starchy vegetables like potatoes.
Citrus fruits, berries, apples, and watermelons are tasty options that are rich in complex carbs and provide various health benefits. Additionally, nuts and legumes are excellent sources of complex carbohydrates, omega-3 fatty acids, minerals, and vitamins.
While reducing carb intake, it is important to focus on consuming high-protein foods, as protein increases satiety, helping you feel fuller for longer. Emphasizing complex carbs and high-protein foods in your diet may even lead to weight loss.
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Avoid sugar-loaded and starchy foods
While carbohydrates are an important part of most diets, an Indian diet tends to be very heavy in carbs, with 70-80% of calories coming from carbs. This is much higher than the recommended intake of 50-55%.
To cut down on carbs, it is important to avoid sugar-loaded and starchy foods. This includes foods like bread, rice, potatoes, fruits, chocolates, and sodas. These foods are high in simple carbs, which are derived from highly processed foods and lack additional nutrients like fibre, vitamins, and minerals.
Instead, opt for complex carbs that are slowly digested and absorbed, providing a feeling of fullness for a longer period. Complex carbs include whole grains such as oats, barley, bulgur wheat, sorghum, and bajra. You can also try substituting white rice with brown rice or bulgur wheat/dalia.
Additionally, when choosing vegetables, go for those that grow above the ground, such as leafy greens like spinach, zucchini, broccoli, peas, and carrots. These are low in carbs and can help you cut down on your overall carb intake.
It is also important to note that individual carbohydrate requirements vary, so making small and sustainable changes is a good way to start. You can observe how your body responds and then gradually adjust your diet accordingly.
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Eat more protein-rich foods
While it is important to cut down on simple carbs, not all carbs are bad for you. In fact, complex carbs are essential for a healthy body. A balanced diet should comprise carbohydrates, protein, and fat. Ideally, 50-55% of your calories should come from carbs, 15-20% from protein, and the remaining from good fats. However, an Indian diet typically consists of 70-80% calories from carbs, 10% or less from protein, and the rest from fats. Therefore, it is important to increase your protein intake while reducing your carb consumption.
Protein-rich foods are known to increase satiety, helping you feel fuller for longer. They also help fight cravings and boost your metabolic rate. If you're looking to cut carbs from your Indian diet, here are some protein-rich foods you can eat more of:
Chickpeas (Chana)
Chickpeas are one of the most versatile protein-rich Indian foods. They are packed with essential amino acids and nutrients, offering a plant-based protein boost. A cup of cooked chickpeas provides around 15 grams of protein. They can be used in various dishes, such as chana masala, hummus, salads, curries, or even roasted for a crunchy snack. Chickpeas are also a great source of fibre, promoting heart and bone health.
Lentils (Dal)
Lentils, known as dal in India, are a staple protein-rich food in many Indian households. Moong dal, masoor dal, urad dal, and toor dal are excellent sources of protein and fibre, making them a nutritious option for vegetarians. Lentils are easy to digest and provide approximately 8-10 grams of protein per cooked cup. They are a convenient and cost-effective way to increase your protein intake, and they go well with rice or roti.
Paneer
Paneer is a high-protein dairy product widely consumed in Indian cuisine. It contains around 18 grams of protein per 100 grams, making it ideal for muscle building and maintaining strength. Paneer can be included in various dishes such as curries, stir-fries, or grilled for a simple yet nutritious meal.
Fatty Fish
Fatty fish, such as salmon, is an excellent source of protein and omega-3 fatty acids. Including fatty fish in your meals can contribute to increased satisfaction and a sense of fullness while providing essential nutrients.
Tofu
Tofu is a popular ingredient in Asian cuisines and is widely used as a substitute for chicken or meat. It is a common addition to protein-rich salads or grain bowls, and its lean protein content aids in preserving bone mass and reducing the risk of osteoporosis.
In addition to these specific foods, you can also focus on including more seeds, such as sesame, sunflower, pumpkin, or poppy seeds, in your meals. These seeds provide a significant amount of protein along with healthy fats. You can incorporate them into salads, raita, cereal, or homemade granola.
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Focus on healthy fats
While reducing the amount of carbohydrates in your diet, it is important to focus on healthy fats. Fats are the main source of energy for the body, and healthy fats are essential for maintaining a healthy weight and overall health.
Indian diets are typically higher in carbohydrates and lower in fats and proteins. The main sources of fat in a typical Indian diet are vegetable oils, ghee (clarified butter), milk, and dairy products. However, it is important to distinguish between healthy and unhealthy fats. Healthy fats are those that are unprocessed and come from whole, plant-based foods. Examples of healthy fats include coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, nuts, seeds, and legumes.
To increase your intake of healthy fats, try incorporating more of the above-mentioned foods into your diet. For example, use olive oil or avocado as a healthy fat source in your cooking, or snack on nuts and seeds throughout the day. Legumes, such as chickpeas, are also a great source of healthy fats and can be easily added to salads or curries.
When it comes to dairy products, opt for full-fat options as they tend to be more nutritious and satisfying. Additionally, include more fatty fish in your diet, such as salmon or sardines, as they are rich in omega-3 fatty acids, which are beneficial for heart health.
It is worth noting that while focusing on healthy fats, it is still important to practice moderation. Even healthy fats are calorie-dense, so consuming large amounts can lead to weight gain. Aim for a balanced diet that includes a variety of whole, unprocessed foods from all the macronutrient groups: carbohydrates, proteins, and fats.
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Frequently asked questions
Some foods that are low in carbohydrates and can be consumed as part of an Indian diet include:
- Leafy green vegetables such as lettuce, spinach, cabbage, broccoli, zucchini, cauliflower, and cucumbers.
- Dairy products such as milk, yoghurt, butter, cheese, and cream.
- Nuts and seeds, such as almonds, walnuts, cashews, and sunflower seeds.
- Fruits such as apples, oranges, and strawberries, eaten in moderation.
- Meat, fish, and eggs, or tofu, soya, and legumes if you are vegetarian or vegan.
The Indian diet tends to be very heavy in carbs, with grains such as rice, roti, and bread, as well as legumes like dal, being high in carbohydrates. To cut down on carbs, you should avoid sugar-loaded and starchy foods, including:
- White rice and white flour, which can be substituted with brown rice or grains like barley, sorghum, and oats.
- Potatoes and other starchy vegetables.
- Sweetened drinks, such as soda and sweetened iced tea.
While carbohydrates are one of the main food types that we need for proper bodily function, providing us with energy, an Indian diet tends to consist of about 70-80% calories from carbs, which is much higher than the recommended 50-55%. Excessive consumption of simple carbs, which are derived from highly processed foods and lack fibre, vitamins, and minerals, can lead to health problems in the long run. Lowering your intake of simple carbs and replacing them with complex carbs and protein-rich foods can help with weight loss and management of diabetes or prediabetes.
