Healthy Alternatives for Pakistani & Indian Food

South Asian cuisine is renowned for its rich flavors, vibrant spices, and indulgent ingredients. But let's be real: as much as we love our biryanis, samosas, and buttery parathas, they can also be heavy on the waistline and not so friendly to our health. The truth is, our food can be absolutely delicious while still being nutritious and heart-healthy. Here are ten tips to help you enjoy Pakistani and Indian cuisine the healthier way.

1. Become Cart Smart

Good food starts with good groceries, but shopping with intent can make all the difference. Meal planning is one of the easiest ways to stay on track when life gets busy. Stick to the fresh produce section, load up on nutrient-dense foods, and make sure to add diabetes-friendly superfoods like beans, berries, and nuts to your cart.

2. The Right Oils

When it comes to cooking, choosing the right oil is key. Other oils like safflower or canola are great at handling high heat. If you’re looking for a more premium alternative, avocado oil is a healthy option though it can be a bit pricey.

3. Know When to Use Ghee

The best part about lentils is that you can prepare them with minimal oil and still get a hearty, satisfying meal. Add in some kale for an extra nutritional boost—it’s a game-changer!

4. Lead with Lentils

Switching to whole wheat flour for your roti is an easy swap. If you’re a fan of white rice, consider transitioning to brown basmati, which has more fiber.

5.Rethink Rice & Roti

Whether it’s a delicate white fish like cod or a heartier option like salmon, both can take on bold flavors. Plus, seafood cooks quickly, so it’s a perfect alternative when you’re craving something savory like a beef karahi.

6. Simple Seafood Swaps

Pakistani cuisine loves its potatoes, but there’s a whole world of vegetables waiting to be explored. Try experimenting with more nutrient-dense options like cauliflower, Brussels sprouts, and green beans.

7. Incorporate More Veggies

After cooking, you can gently drain the excess oil or even blot it with a paper towel. You can also experiment with lighter curry recipes that focus on vegetables, like a sweet potato and eggplant curry.

8. Lighten Up Your Salan (Curry)

Pakistani food is notorious for its deep-fried delights, from crispy samosas to golden pakoras. But that doesn’t mean you have to give them up entirely. Air frying is a great alternative and if you prefer pan-frying, just use less oil and let the food rest on a paper towel to soak up the extra grease.

9. Step Away From the Deep Fryer

The 80-20 rule is all about balance. Eat healthily 80% of the time, and indulge a little for the remaining 20%.