Tips for Eating Indian Food provided by the American Heart Association
Indian food tends to accent carbohydrates and spices and de-emphasize protein. Legumes and vegetables are also commonly used - another plus. But much of the food is prepared with ghee (clarified butter) or is fried or sautéed. Sesame and coconut oils are the most often-used oils.
Tips: Start with salads or yogurt with chopped or shredded vegetables. Choose chicken or seafood rather than beef or lamb. Choose dishes prepared without ghee. Order one protein and one vegetable dish to cut down the fat and calories. If sodium is a concern, forgo the soups.
| Instead of |
Try |
| Samosas (stuffed and fried vegetable turnover) |
Papadum or papad (crispy, thin lentil wafers) |
| Korma (braised meat with a right yogurt cream sauce) |
Chicken or beef tikka (roasted in an oven with mild spices) or chicken or beef tandoori (marinated in spices and baked in a tanoor, or clay oven)* |
| Curries made with coconut milk or cream or shish kabob |
Curries with a vegetable or dal base or tandoori chicken or fish |
| Pakora (deep-fried dough with vegetables) |
Gobhi matar tamatar (cauliflower with peas and tomatoes) |
| Saaq paneer (spinach with cheese cubes and cream sauce) |
Matar pulao (rice pilaf with peas)Sauced rice dishes Fragrant steamed rice |
| Fried or stuffed breads (leavened, baked bread topped with poppy seeds) |
Chapati (thin, dry, whole-wheat bread) or naan (In either case, ask if they will baste with margarine instead of butter. ) |
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