Healthy Eating for South Asians: How Do I Enjoy Traditional Food Without the Health Risks?

South Asian cuisine is rich in flavour, tradition, and culture, but it’s often high in refined carbs, deep-fried foods, and unhealthy fats. With rising rates of diabetes, heart disease, and obesity among South Asians in the UK, Canada, and the USA, it’s crucial to make mindful changes, without sacrificing taste.

The good news? You don’t have to give up biryani, roti, or dal to eat healthily! With a few simple tweaks, you can enjoy a healthy South Asian diet that supports heart health, weight management, and diabetes prevention.

Why Do We Struggle to Change?

The Theory of Planned Behaviour (TPB) explains why it’s difficult to adopt healthier habits and how we can overcome these barriers.

• Beliefs About Health (Attitudes): Many South Asians believe that “healthy food is bland” or that traditional meals are too sacred to modify.

• Social Pressure (Subjective Norms): Family gatherings, cultural expectations, and being urged to eat more can make healthy eating tough.

• Perceived Control: Many feel they can’t control their diet due to busy schedules, food cravings, or habits passed down for generations.

By shifting our mindset and making small, realistic changes, we can successfully enjoy healthier versions of our favourite meals.

5 Ways to Make South Asian Meals Healthier

1. Swap White Rice for Healthier Alternatives

Barrier: “Rice is a staple in every meal. How can I replace it?”

Rice can lead to your meal being carb heavy, and while carbs are not bad and are essential to make us feel full, having too much can lead to blood sugar spikes.

✅ Solution: Small swaps can make a big difference without changing the meal’s essence:

• ✔ Quinoa – A protein-rich alternative with a light, fluffy texture.

• ✔ Cauliflower rice – A low-carb substitute that works well in curries.

• ✔ Millets (bajra, jowar, ragi) – Traditional, heart-healthy grains.

📝 Pro Tip: If you love basmati rice, mix it with lentils, or peas to add fibre and protein.

2. Tweaking Rotis & Breads

Barrier: “My family won’t like whole wheat roti!”

Similar to rice, too much roti can lead to your meal being carb-heavy. Limiting these and focusing on pairing them with a nutrient-dense dish is important to control blood sugar spikes. Alternatively, making minor tweaks can also make a positive impact.

✅ Solution: Healthier rotis can taste just as good:

• ✔ Use whole wheat flour instead of maida (refined flour).

• ✔ Try multigrain atta for a nutrient-dense, low-carb option.

• ✔ Opt for thin rotis instead of thick parathas to reduce calorie intake.

• ✔ Avoid store-bought naans, which often contain added sugar and preservatives - (check out my go-to recipe for home make naans Garlic and coriander naan recipe - BBC Food)

💡 Mindset Shift: Think of this as enhancing tradition, not removing it!

3. Reduce Oil & Frying Without Losing Flavour

Barrier: “Fried food is part of our culture – how can we enjoy it differently?”

A lot of desi food we enjoy is deep fried, which can contribute towards heard disease and cholesterol. Even though it is okay to enjoy fried food sometimes, it is good to look at alternative cooking methods for daily cooking to reduce the risk of disease.

✅ Solution: Modify cooking methods without sacrificing taste:

• ✔ Use an air fryer – Enjoy crispy pakoras, samosas, and kebabs with less oil.

• ✔ Dry roast or grill meats instead of deep-frying.

• ✔ Temper (tadka) with less oil – Use olive oil or avocado oil instead of excessive ghee (some ghee is fine!).

📝 Pro Tip: If you crave deep-fried snacks, limit portions and balance them with fibre-rich foods.

4. Cut Down on Sugar in Chai & Desserts

Barrier: “Chai without sugar? That’s impossible!”

We know that sugar in large quantities is not good for health, one gulab jamun here and there will not cause harm. However, it important to limit our intake to help prevent diabetes.

✅ Solution: Reduce sugar intake gradually

• ✔ Halve the sugar in chai – Or switch to unsweetened masala chai.

• ✔ Choose jaggery, honey or dates over refined white sugar in desserts.

• ✔ Enjoy fruit-based desserts like mango lassi (with no added sugar).

• ✔ Make homemade mithai using nuts, coconut, and natural sweeteners.

💡 Mindset Shift: It’s not about removing sweetness, but about choosing better sources of it.

5. Add More Protein to Every Meal

Barrier: “South Asian meals are carb-heavy with little protein – how do I add more protein to Indian dishes?”

Protein is essential to helping us feel full and limiting over-eating, which can help keep our weight down and ultimately help reduce chronic disease. Some South Asian meals may lack protein, this is more down to awareness of how to plan balanced meals, rather than the actual food sources lacking protein.

✅ Solution: Boost every meal with protein & fibre

• ✔ Add lentils, beans, or chickpeas to curries.

• ✔ Eat more paneer, tofu, or lean meats like fish and chicken.

• ✔ Snack on nuts, seeds, or Greek yoghurt instead of fried snacks.

📝 Pro Tip: Start with one small change—like swapping yoghurt (dahi) for Greek yoghurt and build from there!

Final Thoughts: Enjoy Your Food, The Healthy Way!

Healthy eating doesn’t mean giving up tradition—it’s about adapting it to serve you better. Small, mindful swaps influence your health in the long run and keep South Asian cuisine as rich and vibrant as ever!

Reference

Theory of Planned Behavior - an overview | ScienceDirect Topics