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 A recent article on heart disease in the India Abroad;
October 2005, states that, "The National Institutes
of Health ‘Healthy People 2010' program has
designated the Asian Indian immigrant population in the
U.S. as a high-risk group for heart disease. Indians are
not only in more danger of getting heart disease, but are
also likely to develop it earlier."
While genes may be partially to blame, diet and
lifestyle play a major role.
The typical Asian Indian diet in the U.S. is
very high in carbohydrates and fats and low in
protein. The high carbohydrate and fat diet is also
linked to obesity due to lack of physical activity.
The article further states that, "Our culinary
habits such as deep frying, using the same cooking oil
over and over again and the excess consumption of milk,
milk products, hydrogenated vegetable fats (trans fats),
high carbohydrate consumption in the form of simple sugars
(sweets) all deprive the body of omega oils, soluble and
insoluble fiber, water-soluble vitamins, minerals,
antioxidants and flavanoids. This contributes to heart
disease".
While we can't alter our genes, we can certainly
make lifestyle and dietary changes to improve our health.
The following are some ways the traditional Indian diet
can be modified to make it more healthful:
- Use whole wheat flour for making rotis, and chapattis.
Whole wheat is 100% wheat flour from the entire wheat
stalk and not enriched. Not available in most Indian
grocery stores, it can be found in local supermarkets.
Avoid fried breads such as pooris.
- Avoid topping the rotis with ghee or butter. Instead
of adding oil when mixing the dough, use fat free yogurt.
(This way, you lose the fat and gain some calcium)
- Limit use of oils- For ex if cooking vegetables in a
4 qt pot, 1 to 2 tbsp of oil is sufficient. Use olive oil.
Always measure the amount of oil to be used, instead of
randomly pouring it.
- Use fat free milk for making chai. Use fat free yogurt
for raitas, lassi and kadhi.
- Avoid eating deep fried foods. Instead of deep frying
"pakoras" and "bhajiyas", use the
batter to make pancakes. Use a cooking spray instead of
oil. Shredded mixed vegetables and spices can be added.
This can be a quick breakfast option if made the night
before. Add crumbled tofu as a protein source to the batter
and you have a healthy meal with a good balance of protein,
fats, and carbohydrates.
- Use low fat or fat free yogurt for any recipies that
call for cream such as mutter paneer, sag paneer, etc.
- Grill, bake and broil foods such as meats and
vegetables, as much as possible.
- Avoid eating rice, dal, and chapattis all in the same
meal. Choose either rice or chapatti to control
carbohydrate intake. Include more protein and vegetables
for the night time meal instead of other carbohydrate foods.
- Use soybeans in any recipies that call for the use of
green peas. Soy beans have almost no carbohydrates and are
an excellent source of protein.
- Add a couple of table spoons of fat free cottage
cheese to raitas to include more protein in your diet.
- Use spices and seasonings to add flavor to foods,
not extra oil.
- Avoid Indian sweets; if you must, eat them only
at special occasions and that even only a bite.
- Avoid ready made fried Indian snacks. (Full of
trans fats, that's a heart attack in a bag)
- Develop a taste for healthy eating, and be proud
that you're treating your body well.
DON'T LIVE TO EAT, EAT TO LIVE! |
