Nutritional Benefits and Health Implications of Indian Cuisine

1. Introduction to Indian Cuisine

Indian cuisine, recognised globally as a diverse blend of culinary practices, is deeply influenced by geographical, cultural, and historical factors. It is marked by diversity across regions, religions, castes, and lifestyles.

Considering the diversity of indigenous foods consumed throughout the country per meal patterns, this article aims to highlight food items and recipes characterising Indian cuisine. Furthermore, nutrient profiles of these meals are highlighted as evidence for beneficial health effects 1.

This article provides an overview of commonly consumed meals across varied cooking styles, with a focus on spices, oils, pulses, herbs, tubers, and vegetables. It also highlights possible reasons for culinary variations such as past rural–urban migration, modernisation, spatio-temporal availability of food, affordability, landholding groups, and seasonal influences on food patterns.

This review hints at the need for in-depth nutritional studies of popular under-represented meals in order to further establish beneficial health effects and plan a future interventional study.

Understanding the habitual meals characterised by their culinary traditions will be beneficial for researchers, nutritionists, dieticians, and healthcare professionals. Nutritional data on the meals could be helpful in planning food-based approaches, recommendations, and strategies in further interventional studies to promote health benefits.

Furthermore, a focus on indigenous foods and traditional cooking practices will be helpful to residents in localities as a recommendation to reclaim their healthy food habits. The habitual meals characterising Indian cuisine could also be used in further epidemiological studies as instruments to examine associations with chronic diseases such as diabetes, obesity, cardiovascular diseases, and non-communicable disorders.

Analysis and discussion of possible underlining reasons for culinary diversity, past, and present, will be informative for academics and scholars of disciplines such as anthropology, history and sociology, which researchers using similar or comparable approaches might find interesting 2.

2. Key Ingredients in Indian Cooking

Indian cooking is known for its spices, herbs, and variety of ways to combine those two, which results in intensely flavoured dishes. However, it is not just spices that form the foundation of Indian culinary traditions. Grains, lentils, legumes, and other raw materials such as vegetables, fruits, and dairy products play an equally important role 3.

The most important spices used in Indian cooking are coriander, turmeric, and cumin, which add basic flavours. But there are numerous other spices and herbs, many of which are local to certain parts of the country, which, when dried, roasted, fried, ground, or mixed differently, result in an entire medley of unforgettable sensations commonly referred to as ‘Indian flavour’ or ‘curries’ abroad.

Spices and Herbs

Spices and herbs are used in varying amounts in almost every dish of Indian cuisine. Spices are derived from the seeds and fruits of plants, as opposed to herbs, which are the leafy parts used for flavour. Spices may be whole, ground, or in pandanus oil form, offering both flavour and medicinal properties.

Commonly used spices and herbs include saffron, the most expensive spice derived from crocus sativus flower stigmas; cumin and black cumin, both of which are aromatic seeds; coriander, a fragrant herb with multiple culinary uses; turmeric, a yellow root with medicinal properties; and a variety of chillis and ginger, which provide distinct flavours 1.

Legumes and Pulses

Legumes are an important source of protein and minerals in Indian cuisine, particularly for non-vegetarians. Key legumes include chickpeas, green gram, black gram, pigeon peas, and horse gram, all of which are roasted or boiled before use. Dals, or pulses, are split varieties of legumes and come in numerous forms, enhancing the taste of dishes.

Varieties of dals such as moong dal and urad dal are essential for vegetable preparations and snacks like chilla and idli. The common dietary practice in India of combining legumes with grains, such as rice and dal, creates a complete protein profile.

Whole Grains

Whole grains, or unpolished coarse grains, are an integral part of Indian cuisine and comprise a variety of cereals like wheat, rice, barley, sorghum, and millet. Grains form the basis of all meals, consumed in the form of breads like puri, chapatti, or bhakri, or ground into flour for various preparations.

Rice is the staple food in southern and eastern India, while rotis and chapattis are preferred in northern and western states. Whole cereals are always soaked before cooking to improve palatability, digestability, and bioavailability of nutrients. Whole wheat flour kneaded into dough yields soft chapattis, while rice flour is mixed with water to make dough for idli and dosa.

2.1. Spices and Herbs

Amongst its diversity, the most prominent taste marker in Indian cuisine is the ubiquitous use of spices and herbs, either as whole or as powder. Spices and herbs are means to include a variety of exotic flavouring agents during cooking, which also enfold innumerous nutritional benefits 4.

Spices and herbs are plant-derived flavouring agents added to food to alter aroma, taste, and palatability. They are characterised as having potential health benefits based on the bioactive compounds and non-nutrient phytochemicals in them.

The most potent active compounds of most spices are essential oils, alkaloids, flavonoids, phenols and polysaccharides 5. Spices and herbs play a critical role in Indian cooking; its consumption goes beyond just flavouring. Spices are added to food to elevate palatability, enhance digestion, control infection, improve metabolic disorders, and savour exotic characteristics.

Good culinary practice recommends a combination of 2-3 spices which relieves the ‘spiciness’ without significantly reducing the goodness of digestive promoters. All Indian dishes have a flavour profile that is too hot with the inclusion of spices like black pepper, red chilli, ginger and garlic, but is balanced by other herbs.

2.2. Legumes and Pulses

Legumes and pulses are commonplace ingredients that are frequently used in Indian style cooking. The versatility of this ingredient allows it to be cooked in numerous ways, adding variety and taste to dishes. To prepare Indian meals, whole pulses and legumes are soaked overnight and ground to a coarse paste, to which spices and finely chopped vegetables/fish or meat is added.

Alternatively, legume and pulse flour is mixed with spices and then kneaded with water to make dough that is rolled into flatbreads. The nutritious whole pulses, legumes and lentils are used in stews/soups and curried dishes. These ingredients are rich source of protein and fiber and thus might help in averting malnourishment in children residing in developing nations like India where the access to animal protein is limited 6.

In India, legumes and pulses are predominantly consumed as a major source of protein, fiber, vitamins, minerals and other bioactive compounds 7. Pulse and legume consumption is also associated with reducing the risk of incidence of various diseases such as various types of cancer, ischemic heart diseases, obesity, metabolic syndrome and diabetes type 2 among other.

One cup serving of cooked lentils, chickpea and soybeans which is around 185 grams provides 230, 269 and 296 kilo calorie respectively. They also provide more than 75 kilo calorie of protein which is around 16-28 grams of protein in addition to lesser amount of carbohydrate (less than 45 grams) and fat (less than 5 grams). In addition to macronutrients, pulses and legumes also provide vitamin B family, minerals such as copper, iron, zinc, magnesium, manganese and folic acid.

2.3. Whole Grains

Whole grains, a dietary staple in various regions globally, are garnering attention in the U.S. and among consumers in various other parts of the world due to the health benefits they offer. Consumers are being encouraged to choose whole grains instead of refined grains based on health concerns.

Whole grains are recognized as food containing a unique blend of biologically active properties that may offer protection against various diseases. Whole grains consist of the entire seed of a cereal or grain, which typically includes the bran [the outer layer of the seed], germ [the part from which a new plant may grow], and endosperm [the starchy interior].

Dietary guidelines for Americans recommend that individuals consume half of their total grain servings as whole grain 8. Whole grains protect against various chronic and age-related diseases, such as cancer, diabetes, heart disease, obesity, and other degenerative diseases.

The major components thought to be related to these health benefits included dietary fibre, starch, fat, antioxidant nutrients, minerals, vitamins, lignans, and phenolic compounds. These protective components were found in the germ and bran. In refined grain products, these two portions of the grain were drastically reduced.

While many Americans report consuming whole grains, only a small fraction consumed more than one serving per day. More recent research showed little improvement, with whole grain consumption levels remaining stable at about one serving per day 9.

Common barriers to whole grain consumption included ignorance of health benefits, inability to identify, lack of preparation knowledge, cost, and unacceptable taste and texture. Yet in a nationwide survey, 90% of respondents believed whole grain breads and cereals were healthier than regular products.

3. Traditional Cooking Methods and Their Health Benefits

Traditional cooking methods are time-consuming, laborious, and challenging for working women. However, these methods in Indian cooking may help maintain the chemical and therapeutic properties of foods. These methods use a low flame for longer durations; the heating time and temperature are kept controlled, or slow cooking is done to restrict the formation of undesirable compounds 1.

Traditionally, Indian methods have been designed so that water loss during cooking is minimised. These methods make important contributions to the preparation of Indian foods because, with less water; retention of minerals is increased. In countries like India, where cooking is a basic necessity and social bonding is important, the pressure cooker is popular in nuclear families.

][However, these methods drastically decrease the nutritional quality of everyday Indian dishes. A painstaking effort is made here to highlight the traditional Indian cooking methods that provide relief not only for poor households but also for the easy preparation of Indian dishes for excessively busy domestic lives without hampering the nutritional quality.

Indian society is still predominantly rural and a majority of rural population depends on extensive vegetarian diet comprising pulses, cereals, and vegetables. Domestic preparation of Indian dishes, traditionally done by women in households, is a tedious task since Indian cooking is complex and involves time-consuming steps.

Time has to be split into several household chores and cooking has to be done everyday under great time pressure, which encourages women to compromise on the carefully practiced steps in doing the cooking. There are many instant mixes available in the market but they are either not nutritious or uneconomical (too expensive).

4. Regional Variations in Indian Cuisine

Indian cuisine is diverse and varies greatly across the regions of India. Indian cuisine is characterised by a wide variety of regional and traditional cuisines native to the Indian subcontinent.

It brings together a variety of regional foods which belong to the Indian subcontinent. With each region exhibiting its individual distinction in taste, flavor, and ingredients, Indian cuisine varies drastically in taste.

Food has a critical role in the lives of people in North India, in terms of nutrition and shaping traditions and customs. The basic staple cereals of North India are wheat and rice. People prepare chapatti/roti from wheat flour, which is a major component of their diet.

Despite wide demand for chapatti/roti prepared from plain flour or whole wheat flour, there is an increasing trend of chapatti preparation from flour mixed with grains like barley, gram, millet, etc. The dietary usage of different mixed flours for chapatti preparation has a beneficial aspect with respect to the nutritional improvement of chapatti in terms of fibre and protein content.

Indian food is diverse; food, flavours, and festivals vary regionally from south to north, east to west. People around India celebrate most of the festivals in their own unique styles determined by local cultural flavors.

South Indian cuisine includes elaborate meals, with rice being the staple diet. It is generally characterised by the use of spices and coconut in varied forms. North Indian cuisine includes dishes that are rich, creamy, and decadent in flavor; it includes wheat-based bread and chapattis, and the food is mildly spiced, compared to food of the south.

East Indian cuisine generally includes delicacies from the state of Bengal and is characterised by a heavy use of fish and rice as staple food items. West Indian cuisine is rich and diverse, and includes the culinary traditions of states like Maharashtra and Gujarat, which is vegetarian, while the cuisine of Goa, whose history is a blend of Portuguese and Indian influence, has seafood delicacies 2.

4.1. North Indian Cuisine

North India is known for its rich and diverse culinary heritage, which has evolved over centuries under the influence of various cultures, traditions, and geographical factors. The North Indian cuisine encompasses the states of Punjab, Haryana, Himachal Pradesh, Jammu and Kashmir, Uttarakhand, and the Union Territory of Delhi.

This culinary tradition is characterised by its use of dairy products, lentils, legumes, whole grains, a variety of vegetables, and a wide array of spices. The meals are usually complemented by accompaniments such as pickles, chutney, and salad. Roasting, grilling, and baking techniques are the most popular cooking methods. Although most dishes are made with a good amount of fat, they are nutritious, healthy, and energy-giving 10.

The popular and traditional North Indian dishes include Rajma, Chole, Palak Paneer, Baigani Khichri, Sarso Da Saag, Makki De Roti, Dal Makhani, Tandoori Chicken, Tandoori Roti, Naan, and Butter Chicken. Rajma, also known as kidney beans, is extremely nutritious, rich in protein, vitamins, and fiber.

People in northern India love to eat Rajma with rice. Chole is made with chickpeas cooked in a tomato-gravy with onion and spices. Rich in protein and carbohydrates, Chole is typically served with Puri or Bhature.

Palak Paneer is a popular dish made with spinach blended with spices and cream and served with bread. Sarso Da Saag is a healthy vegetable prepared using mustard leaves and spices, served with Makki Di Roti. Dal Makhani is made with a combination of black gram and kidney beans slow-cooked with spices and cream.

This healthy dish is a favourite in northern India. Tandoori Chicken is marinated chicken baked in a clay oven, tender and smoky. Tandoori Roti and Naan are whole wheat flatbreads made in a clay oven, healthier than white flour breads. Butter Chicken is a rich curry made with marinated and roasted chicken cooked in a fragrant tomato-gravy with spices and a dollop of butter.

4.2. South Indian Cuisine

The Indian peninsula is characterised by its distinct regional characteristics. The southern part of the country consists of five states, namely Tamil Nadu, Andhra Pradesh, Telangana, Kerala, and Karnataka. Rice is the staple food of South India and is consumed in different forms. South Indian savory dishes are predominantly made of rice flour, lentil flour, or a combination of both.

Non-vegetarian items in coastal states are flavoured with coconut and seafood, while in interior states, meat dishes are prepared using country spices. South Indian food, when prepared with conventional cooking methods, using traditional utensils, is healthier and richer in nutritional attributes 11.

South Indian cuisine consists of varieties of rice, lentils, spices, and coconut in different combinations. Rice, when consumed with south Indian curries and sambar provides a combination of proteins from legumes, carbohydrates from rice, fats from curry and fried savory items, vitamins and minerals from sprouted grams and vegetables.

Moong dal, sprouted grams, black gram, and pigeon pea are some of the legumes used in South Indian culinary preparations. Studies indicate that some South Indian dishes contain daily required nutrient values of iron, calcium, protein.

Protein deficiency is mitigated by co-consuming cereal and legume mixtures, where the limiting amino acids of one are supplemented by the other. Black gram used in dosa and idli preparation is a rich source of lysine, which is deficient in rice.

4.3. East Indian Cuisine

East Indian cuisine includes the culinary traditions of the eastern region of India, which consists of the Indian states of Odisha, Jharkhand, West Bengal, and the northern part of the West Bengal hills, and the two island territories of Andaman and Nicobar Islands.

The cuisine of this region is very popular for its high nutritional significance and is made of nutritious ingredients available abundantly in the region. The eastern Indian states have a variety of fish, meat, and other ingredients, which enrich the cuisine’s dietary elements. The excessive usage of mustard oil and spices makes the cuisine unique 10.

Further, an attempt has been made to look for the nutritional benefits and health hazards associated with some specific dishes cooked in these Indian states.

The dishes belonging to this cuisine are different from the rest of the Indian states and include a variety of non-vegetarian and vegetarian dishes. Fish and rice are the staples of this particular cuisine. Rice is widely cooked in the form of plain boiled rice, khichuri (prepared with split pulses), pakhal (water rice), and steaming rice cakes (litti).

Apart from these, plain boiled rice with lentils made in coconut oil obtained from the coconut palm is very healthy. Fish, being a good source of protein, omega-3 fatty acids, phosphorus, and some vitamins is mainly prepared in mustard oil and different types of spices.

A study conducted in Singapore showed that fish curry made in coconut oil is also healthy due to the presence of lauric acid 2. Non-vegetarian dishes rich in iron and protein content are prepared with different local flours obtained from coarse cereals. “Chura,” a dish made of beaten rice, served with curry of fresh vegetables, boiled eggs, and sprouted pulses, is also a nutritious dish cooked in this cuisine.

4.4. West Indian Cuisine:Nutritional Benefits and Health Implications of Indian Cuisine

The West Indian states are Gujarat, Maharashtra, and Rajasthan. Western India has a diverse cuisine incorporating ingredients, cultures, and cooking techniques. The use of nuts and the method of cooking food in ghee and oil, blending of sweet and salty flavours, and the refreshing taste of many items are the peculiarities of this regional cuisine. The West Indian cuisine is mainly vegetarian.

Gujarat: The state of Gujarat is polyglot but the main language is Gujarati. It is considered to be a land of ‘Mahabharat’ and ‘Ramayan’. It is popularly known as the western door and is surrounded by the Arabian Sea in the west.

This state is industrialized and thus accounts for twenty-three percent share in the industry, while the overall share in GDP is 16.5 percent. It contributed to 34.1 percent of the advanced industries of India, such as textiles, chemicals, drugs, pharmaceuticals, engineering, cement, and automobile industries.

This state is popular for its sweet dishes. Sweets like Khadiya, Pak, Farari, Dhokli, Lauki Kadhi, Silver Bansri, and Vada are the traditional sweets of Gujarat state.

Maharashtra: Located in the western region of the country, Maharashtra is the third largest state in India in terms of area and the second largest in terms of population. Marathi is the official language of the state.

Mumbai is the capital of Maharashtra and is commercially the most important city of India. Sawantwadi is famous for its lacquer ware. Wada Pav, Batata Vada, and Vada-Pav are the street food of Maharashtra state.

Rajasthan: Rajasthan is one of the largest states of India in terms of area and the largest in terms of desert. It is popularly known as ‘the land of Kings’. The language spoken in this state is Rajasthani. Rajasthan is rich in minerals and is famous for its salt, marble, stone, and clay.

It contributes to over 60 percent of minable salts and about 80 percent of total gypsum of India. The traditional agricultural crops grown in Rajasthan include bajra, wheat, barley, jowar, maize, and pulses. Rajasthan is famous for dal-bati, churma, and coriander ladoos.

Also Read: The Best Time to Take Breakfast

5. Nutritional Benefits of Common Indian Dishes

Dal, Chaval, & Aloo Gobi Dal is referred to as a primarily Southern Indian dish, which is lentils boiled in water with turmeric and salt, and seasoned with spices such as cumin, mustard seeds, and garlic.

Along with Dal, Chaval or boiled rice made of Brazilian paddy rice and Aloo Gobi or potato and cauliflower curry, slightly modified, were selected as Northern Indian dishes. Aloo gobi was the most commonly prepared dry curry.

In general, this whole meal is mainly served with boiled rice, rice gruel, or chapatti (Indian bread), and mashed potato curry, dry vegetable curry, or fried vegetable. This Indian meal fulfilled the World Health Organization (WHO) and Food and Agriculture Organization (FAO) protein quality criteria of •70% of healthy protein quality.

Not only was this Indian meal adequate in protein quality, but it was also adequate in energy, fat, saturated fat, carbohydrate, and simple sugar according to the standard nutrition criteria.

Baida Roti It has been observed that Indians consume a variety of popular fried snacks that are prepared from different basic cereals. Such snacks have been grouped accordingly to investigate their nutritional and antinutritional factors. Baida roti, Chole bhature, and Kachori are fried snacks prepared from wheat flour, white flour, or semolina, and are widely consumed by Indians as breakfast as they contain a mixture of cereals and pulses.

All these fried snacks were rich in energy and fat as food absorbed oil during frying. Baida roti, made from wheat flour, egg batter, and slightly fried in oil, contain•40 g of protein/100 g and•13% of protein quality 1.

There was a positive correlation (r2 = 0.762) between protein and energy levels. Such snacks are low in fibre content, carbohydrates, and all mineral contents as compared to other Indian fried snacks.

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