Leena Watts
The Indian diet is typically rich in carbohydrates, with 70-80% of calories derived from carbs. While carbs are essential for energy, an excess can lead to health issues. Therefore, it is beneficial to reduce carb intake and rebalance meals to include more vegetables, protein, and healthy fats. This can be achieved by distinguishing between simple and complex carbs, with the latter being preferable due to their slower digestion and higher fibre, vitamin, and mineral content. Examples of complex carbs include whole grains, legumes, and high-fibre vegetables. Additionally, small steps can be taken to reduce carb intake gradually, such as replacing white rice with brown rice or bulgur wheat and including more leafy greens.
How to reduce carb intake in an Indian diet
| Characteristics | Values |
|---|---|
| Carb intake | Ideal intake is 50-55% of calories from carbs, but an Indian diet can consist of 70-80% carbs |
| Calories | Reduce carb calories by increasing feelings of fullness through complex carbs |
| Types of carbs | Simple carbs are unhealthy, complex carbs are healthy |
| Complex carbs | Wholegrain cereals (oats, barley, etc.), legumes, beans, pulses, and high-fibre vegetables |
| Simple carbs | Refined or processed sugars, white rice, wheat flour rotis, potatoes, and other starchy vegetables |
| Balanced plate | Grains (carbs) should make up about a quarter of the plate, with space for vegetables, protein, and fruit |
| Protein | 25-30% of daily diet should be protein-rich foods like meat, fish, eggs, tofu, legumes, nuts, and seeds |
| Vegetables | Leafy greens like lettuce, spinach, and cabbage are low-carb options |
| Dairy | Milk, yogurt, butter, cheese, and cream can be consumed without hesitation, but avoid low-fat and flavoured products |
| Oils | Coconut oil and olive oil are suitable for a low-carb diet |
| Fruits | Low-carb fruits include apples, oranges, and strawberries, consumed in moderation |
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What You'll Learn
- Eat more protein-rich foods like meat, fish, eggs, tofu, legumes, etc
- Choose complex carbs like whole grains, legumes, and vegetables
- Avoid simple carbs such as refined sugars and starches
- Focus on re-balancing your plate to include more vegetables and fruits
- Be mindful of hidden carbs in dairy, nuts, seeds, and oils
Eat more protein-rich foods like meat, fish, eggs, tofu, legumes, etc
To reduce your carb intake in an Indian diet, it's important to understand the difference between simple and complex carbs. Simple carbs, like refined sugars and white rice, are typically unhealthy as they lack fibre, vitamins, and minerals. On the other hand, complex carbs, such as whole grains and vegetables, take longer to digest, providing a feeling of fullness and a steady release of energy. While you shouldn't eliminate carbs completely, aim for a balanced plate with about a quarter of grains (carbs) and the rest comprising vegetables, protein, and fruit.
One way to achieve this balance is by increasing your protein intake. Eating more protein-rich foods can help suppress your appetite, making it easier to reduce your overall calorie consumption. Additionally, protein plays a vital role in muscle growth and repair, supporting overall health. Here are some protein-rich foods you can incorporate into your diet:
Meat
Lean meats, such as beef, veal, lamb, and chicken, are excellent sources of protein. They also provide important nutrients like iron, zinc, and B12. However, it's crucial to consume lean meats in moderation, as excessive red meat intake may increase the risk of certain cancers.
Fish
Fatty fish, such as salmon, is an excellent source of protein and omega-3 fatty acids. Including fatty fish in your meals can increase satisfaction and a sense of fullness while providing essential nutrients. Additionally, consuming fish at least twice a week may offer benefits like a reduced risk of cardiovascular disease and improved eye health.
Eggs
Eggs are a versatile and valuable source of complete protein, containing all the essential amino acids. They are easy to prepare and can be incorporated into various dishes, making them a convenient way to boost your protein intake. Eggs also contain healthy fats and essential nutrients that contribute to overall health.
Tofu
Tofu has gained popularity as a plant-based protein source, especially for vegetarians and vegans. It is a common ingredient in Asian cuisines and can be easily incorporated into salads, grain bowls, or stir-fries as a substitute for cubed chicken or meat. Tofu is also a good source of iron and zinc.
Legumes
Legumes, such as chickpeas, beans, lentils, and sprouts, are excellent plant-based sources of protein. They are widely used in Indian cuisine and offer additional benefits like fibre, vitamins, and minerals. Legumes are cost-efficient and provide nutrients like iron, essential fatty acids, and dietary fibre. They are a great way to include more protein in your diet while also reaping the benefits of plant-based nutrition.
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Choose complex carbs like whole grains, legumes, and vegetables
It is important to improve the quality of the carbs you eat, choosing complex carbs over simple carbs. Complex carbs contain dietary fibre, vitamins and minerals, which are beneficial for health. They also take longer to break down in the digestive system, providing a feeling of fullness for longer and preventing overeating.
Whole grains
Whole grains are a great source of complex carbohydrates. Try to include a variety of whole grains in your diet, such as:
- Oats
- Barley
- Bulgur wheat
- Sorghum
- Bajra
- Brown rice
- Wheat bran or oat bran
- Millets
- Quinoa
- Ragi
- Jowar
- Corn
- Maize
- Popcorn
- Roti
- Dalia
- Pearl millet
- Finger millet
Legumes
Legumes are another great source of complex carbohydrates. They also contain protein and fibre. Examples of legumes to include in your diet are:
- Channa
- Rajma
- Chickpeas
- Sprouts
- Lentils
- Yellow/black dal
- Pulses
- Beans
- Peas
Vegetables
It is recommended to include more vegetables in your diet, especially leafy greens and cruciferous vegetables. These are low in carbs and provide the body with essential vitamins and minerals. Aim for 3.5 to 5 cups of vegetables per day. Some vegetables to include are:
- Spinach
- Zucchini
- Okra
- Broccoli
- Peas
- Carrots
- Lettuce
- Cauliflower
- Cabbage
- Cucumbers
- Mushrooms
- Onions
- Tomatoes
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Avoid simple carbs such as refined sugars and starches
Simple carbohydrates are refined or processed sugars that are usually unhealthy because they contain no fibre, vitamins or minerals. They are digested and absorbed quickly, providing less satiety.
To reduce your intake of simple carbs, you should avoid foods such as:
- Sugar-loaded treats like Indian desserts (laddoo, barfi, and rasgulla) which are bad for your blood sugar.
- Starchy vegetables like potatoes, green peas, and corn.
- Fried snacks like pakoras, bhajis, and puris.
- Processed foods like packaged snacks, junk food, and ready-to-eat meals.
- Sweetened beverages like sugary drinks and high-carb lassis.
- Alcohol, which is high in carbs and empty calories.
- Full-fat dairy in excess, especially if it is high in lactose.
Instead of these foods, you can opt for complex carbs, which take longer to break down in the digestive system, giving a feeling of fullness for longer. They are slowly digested and absorbed, so they do not quickly raise blood glucose levels. Complex carbs are beneficial for managing diabetes and obesity and include:
- Wholegrain cereals such as oats, barley, bulgur wheat, sorghum, bajra, and brown rice.
- Wheat bran or oat bran.
- Legumes, beans, and pulses.
- High-fibre vegetables like spinach, zucchini, okra, broccoli, peas, and carrots.
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Focus on re-balancing your plate to include more vegetables and fruits
The Indian diet tends to be very heavy in carbs, with 70-80% of calories coming from them. However, not all carbs are bad, and your body does need some. The key is to focus on complex carbs, which are healthier and provide a feeling of fullness for longer, and reduce your intake of simple carbs.
To do this, you can re-balance your plate to include more vegetables and fruits. Aim to fill half your plate with vegetables and/or fruits. The American Heart Association recommends eating 2 1/2 cups of vegetables and 2 cups of fruit each day. This can include canned, fresh, and frozen produce, but be sure to choose options with low sodium and added sugars.
There are many ways to include more vegetables and fruits in your meals. For breakfast, add fruits to whole-grain cereal or oatmeal, or have them with plain yogurt or cottage cheese. You can also make a smoothie with fruits and vegetables. For lunch and dinner, include a variety of vegetables, such as leafy greens, eggplants, tomatoes, onions, cauliflower, carrots, and broccoli. You can also add extra vegetables to soups, stews, or sauces. If you're grilling chicken or another entree, throw some vegetables on the barbecue as well.
In addition to re-balancing your plate, you can also make some simple swaps to reduce your carb intake. For example, instead of wheat flour rotis, you can make rotis with barley, sorghum, oats, or bran. You can also replace a portion of wheat flour with these flours in other dishes. Flaxseeds or chia seeds can be added to salads, smoothies, or powdered and added to chapatti flour. Instead of white rice, use brown rice or bulgur wheat/dalia.
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Be mindful of hidden carbs in dairy, nuts, seeds, and oils
Dairy products, nuts, seeds, and oils can contain hidden carbohydrates. While fat itself does not contain many carbohydrates, the extraction process can eliminate any trace amounts. It is important to be mindful of the type of extraction process used to obtain the desired product. For example, plant-based oils are obtained through pressing, while animal fats are rendered. The pressing method involves using physical force to extract oil from plants, while rendering involves heating animal fats to separate fatty acids and glycerol molecules.
Some refined, industrial seed oils, such as vegetable, soybean, and canola oil, are highly processed and therefore discouraged on low-carb diets like keto. These oils are derived from seeds with low-fat content, and the use of chemical solvents may promote weight gain and chronic illnesses. However, oils from fatty foods like coconuts, avocados, and olives are readily extracted and less processed.
Dairy products can also contain hidden carbohydrates. Milk, for example, can be high in carbs, especially if consumed in large quantities. Sweetened plant-based milk tends to contain more carbs than dairy milk. To reduce carb intake, one can opt for unsweetened almond or coconut milk, or limit dairy milk to small amounts in coffee.
When it comes to nuts and seeds, most varieties can fit into a low-carb diet plan due to their high healthy fat and protein content. However, some nuts and seeds are lower in carbs than others. Pecans, for instance, deliver just over 1 gram of net carbs per 1-ounce (28-gram) serving, while Brazil nuts are also considered low-carb. Macadamia nuts, while highly nutritious, are another great low-carb option for meal plans.
To summarise, it is important to be mindful of hidden carbs in dairy, nuts, seeds, and oils. While fat itself does not contain significant amounts of carbohydrates, the extraction process and the level of processing can introduce carbs. Certain dairy products, especially sweetened plant-based milk, can be high in carbs, and nuts and seeds vary in their carb content, with some being better suited to low-carb diets.
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Frequently asked questions
A low-carb diet is when a person cuts down on consuming carbohydrates and instead focuses on eating protein, healthy fats, and vegetables. Carbohydrates are one of the main food types that we need for proper functioning and energy. However, an Indian diet tends to be very heavy in carbs, with 70-80% of calories coming from carbs. Ideally, we should receive 50-55% of our calories from carbs.
Vegetables that are above-ground growers, such as lettuce, cauliflower, cabbage, broccoli, spinach, zucchini, cucumbers, carrots, and tomatoes, are low in carbs. Dairy products, nuts, seeds, oils, and some fruits like apples, oranges, and strawberries can also be consumed in moderation.
Breakfast: scrambled paneer with vegetables, masala omelet with onions, tomatoes, and green chilies, or vegetable upma made with grated cauliflower. Lunch: cauliflower "rice" pulao with mixed vegetable curry, palak paneer (spinach with cottage cheese) with cucumber slices. Dinner: moong dal soup with roasted Brussels sprouts, zucchini noodles in a tomato-based curry sauce.
Instead of wheat flour rotis, make rotis with barley, sorghum, bajra, oats, or bran. Substitute white rice with brown rice or bulgur wheat/dalia. Include more leafy and cruciferous vegetables and cut down on potatoes and other starchy vegetables. Choose foods containing complex carbs over simple carbs. Complex carbs include wholegrain cereals, legumes, beans, pulses, and vegetables with high fibre content.
