The Healthiest Ingredients in Indian Food

In India, the food, in general, uses a lot of plant-based proteins such as beans and lentils, whole grains, and fermented foods such as yogurt. Many ingredients as below are some of the healthiest you can find in Indian cooking:

1 Turmeric

Its active chemical compound, curcumin, has been shown to have anti-inflammatory and antioxidant properties. Research found that taking a curcumin supplement may be a safe and effective treatment for major depressive disorder. 

Turmeric is usually added to most vegetables, beans, lentils and other Indian dishes. Adding black pepper to a dish with turmeric can enhance absorption of curcumin by 2000 percent. 

2 Chickpeas (Chana)

People who regularly eat these legumes have been shown to have higher intakes of essential nutrients, including dietary fiber, healthy fats, folate, magnesium, potassium, iron, and vitamins A, E and C. And while chickpeas are often associated with hummus, they are used in a variety of ways in Indian cooking: whole chickpeas are soaked and cooked with spices, dry roasted chickpeas are enjoyed as a snack, and dry roasted chickpea flour is used to make pancakes, dumplings and sweets.

Because chickpeas are high in protein and fiber (half a cup has more than 7 grams of protein and more than 6 grams of fiber), they can help you feel full longer and keep your total calorie intake in check. 

3 Mung Beans

A half-cup of these small green beans is a good source of both protein and fiber, with around 7 grams of each. These beans are also rich in antioxidants and minerals that have been linked to positive health benefits, according to research published in the Journal of Food Science. And unlike many other beans, the carbohydrates in mung beans seem to be more easily digested, so eating them does not cause the usual digestive side effects.

Traditionally, they are made into a soup with garlic, ginger and spices to be enjoyed with rice, or served sprouted as a salad with chopped veggies.

4 Kidney Beans (Rajma)

Consuming these organ-shaped red beans has been linked to a lower incidence of chronic diseases such diabetes, cancer, obesity and coronary heart disease. They tend to be lower in carbohydrates than some other beans. 

Kidney beans contain resistant starch, a fiberlike substance that resists digestion and that may help improve insulin sensitivity and have a potentially beneficial effect on gut health.

5 Lentils (Daal)

These flat, disc-shaped seeds come in a variety of colors and flavors, and are a great source of plant-based protein. More than one-quarter of the calories in lentils comes from protein, and they are also a good plant source of iron, with more than 3 grams per half-cup. Lentils are rich in soluble fiber, which can lower LDL ("bad") cholesterol and may help with glycemic control, according to Today’s Dietitian.

6 Ginger (Adrak) 

One of the primary active compounds in this spicy root is gingerol, which has been studied for its anti-inflammatory and antioxidant effects. Its use is for helping soothe nausea and digestive discomfort. And a review published in May 2020 in Phytotherapy Research examined ginger’s effectiveness at reducing pain in various applications and found that its use orally, topically, and even as aromatherapy showed promise for decreasing menstrual, migraine, and knee pain and even muscle soreness. 

Ginger is also a really low-calorie way to add flavor to all kinds of foods.

Fresh or dried gingerroot is added to many traditional Indian dishes as part of the seasonings. It is also added to chai (Indian tea).  

7 Cinnamon (Dalchini)

Research has identified antioxidant, anti-inflammatory and anti-cancer properties in this spice which is really the ground bark of a tree. Cinnamon has also been linked to improvements in blood glucose, which may help with insulin sensitivity and decreasing fasting blood sugars. 

8 Cumin (Jeera)

This versatile spice has been studied as a weight loss aid. In a study published in Complementary Therapies in Clinical Practice of 88 women with overweight or obesity, supplementing their diet with cumin for three months led to a significant reduction in weight, body mass index, waist circumference, and body fat. According to USDA data, 1 teaspoon of ground cumin can provide almost 6 percent of the recommended daily intake of iron — a not insignificant amount for a spice. 

9 Fenugreek (Methi)

Several studies have suggested that this herb may help lower blood sugar levels in people with diabetes or prediabetes, and it has also been recommended as a supplement to increase milk supply in breastfeeding women.  

Fenugreek leaves are used as a side dish or added to flatbreads, and the seeds are used in a variety of dishes.

10 Bitter Melon (Karela)

This Asian vegetable is related to squash like pumpkin and zucchini, and it has a slightly bitter taste. Like those other vegetables, it is low in calories and delivers some fiber, but perhaps most significant is its high vitamin C content. A half-cup has 46 percent of your daily value of this all-important antioxidant. And vitamin C is well known for its role in boosting immune function.