Demystifying the Diet: Is Indian food considered unhealthy?

October 21, 2025 •

4 min read

According to a 2008 BBC report, some Indian takeaways were found to have high fat levels, contributing to the misconception that the cuisine is inherently unhealthy. This perception overlooks the rich diversity and nutritional principles at the core of Indian cooking, and directly challenges the question: Is Indian food considered unhealthy?

Quick Summary

Indian food's healthiness is determined by preparation, not the cuisine itself. Traditional, home-cooked Indian meals are nutrient-dense, packed with vegetables, legumes, and health-boosting spices. However, restaurant versions and street foods can be high in fat, salt, and refined ingredients, giving the cuisine an unfair reputation.

Key Points

Health depends on preparation: The healthiness of Indian food largely depends on cooking methods, with traditional home-cooked meals being highly nutritious while many restaurant versions are not.
Rich in nutrients: Traditional Indian cuisine emphasizes nutrient-dense ingredients like legumes (lentils, chickpeas), a variety of vegetables, and whole grains, providing high levels of fiber, protein, and vitamins.
Spices are health-boosters: Indian spices like turmeric, cumin, ginger, and garlic offer powerful anti-inflammatory, antioxidant, and digestive benefits.
Avoid excessive fats and sugar: The primary source of unhealthiness comes from the excessive use of ghee, cream, and oil, common in rich restaurant curries, and hidden sugars in packaged foods.
Embrace healthier methods: Opt for cooking methods like tandoori grilling, steaming, or simmering, and prioritize homemade meals to control ingredients and fat content.
Make smart restaurant choices: Choose grilled or lentil-based dishes, request less oil, and balance your plate with vegetables when dining out.

The Nutritional Powerhouse of Traditional Indian Cooking

Traditional Indian cuisine is deeply rooted in ingredients that are incredibly nutritious. At its core, the diet emphasizes a balanced intake of vegetables, whole grains, and protein-rich legumes. This approach, often influenced by Ayurvedic principles, focuses on holistic well-being and seasonal eating. Many staples showcase this inherent healthiness.

Nutrient-Dense Ingredients

Legumes: Lentils, chickpeas, and peas form the backbone of many dishes, such as dal and chana masala. They are excellent sources of plant-based protein, fiber, iron, and other essential nutrients.
Vegetables: A vast array of vegetables is used in dishes like aloo gobi (potato and cauliflower), palak paneer (spinach and cottage cheese), and bhindi masala (okra). These provide fiber, vitamins, minerals, and antioxidants.
Whole Grains: Traditional breads like chapati and the use of whole grains such as millet, brown rice, and jowar offer high fiber content and complex carbohydrates.

The Healing Properties of Spices

Indian cuisine is renowned for its spices, which do more than just add flavor. Many have significant medicinal properties that have been recognized for centuries.

Turmeric: Contains curcumin, a compound with potent anti-inflammatory and antioxidant effects.
Cumin: Aids digestion by stimulating enzymes and is also a source of antioxidants.
Ginger and Garlic: Both have strong anti-inflammatory and immune-boosting properties.
Fenugreek: Used to aid digestion and help regulate blood sugar levels.
Cardamom: A natural detoxifier that also supports oral health.

Unpacking the 'Unhealthy' Reputation: When and How Indian Food Goes Wrong

The perception that Indian food is unhealthy stems largely from specific cooking methods, excessive ingredients, and the modern interpretation of traditional dishes found in restaurants and street food stalls.

Excessive Use of Fats and Cream

Restaurant-style curries often use large amounts of butter, ghee (clarified butter), and heavy cream to create rich, decadent sauces. While these ingredients can be part of a balanced diet in moderation, overusing them significantly increases saturated fat and calorie content, making dishes like butter chicken less healthy than their homemade counterparts.

Deep-Frying and Refined Ingredients

Popular street foods and snacks, including samosas, kachoris, and pani puri, are typically deep-fried. These foods are often made with refined flour (maida) and prepared using reused, unhealthy oils, which can be carcinogenic. Similarly, the use of refined flour for breads like naan and excessive consumption of white rice contribute to a higher glycemic load.

Hidden Sugars and Salt

Many modern food products, such as packaged masalas, chutneys, and sauces, contain hidden sugars and high levels of sodium. This is a concern for individuals managing blood sugar or blood pressure. Even seemingly healthy items like store-bought mango lassi or fruit juices can be loaded with added sugar.

Making Healthy Choices: Traditional vs. Modern Indian Cooking


Feature	Traditional/Home-Cooked	Modern/Restaurant/Takeaway
Primary Fat Source	Moderate use of healthy fats like ghee or mustard oil.	High amounts of ghee, butter, and heavy cream.
Cooking Methods	Healthy methods like steaming, tandoori grilling, and simmering.	Frequent deep-frying and high-fat sauces.
Carbohydrates	Emphasis on whole grains like whole wheat roti or millet.	Use of refined flour for naan and often large portions of white rice.
Spices and Herbs	Freshly ground spices for flavor and health benefits.	Premixed masalas and artificial colors.
Overall Nutrient Profile	Balanced with high fiber, protein, vitamins, and minerals.	High in calories, saturated fat, and sodium, with lower fiber.

Embracing Healthy Indian Eating Habits

To enjoy Indian food in a healthy way, the key lies in mindful preparation and selection.

Choose Wisely at Restaurants: Opt for tandoori dishes, lentil curries (dal), or grilled meats, which are typically lower in fat than creamy curries. Request vegetable-heavy dishes and ask for minimal oil or ghee.
Prioritize Home Cooking: By cooking at home, you have complete control over ingredients and preparation. Use healthy fats sparingly, replace some refined flour with whole wheat flour, and increase the vegetable and legume content.
Incorporate Healthy Cooking Techniques: Utilize steaming for dishes like idli and dhokla, grilling for tandoori items, and tempering spices in a small amount of healthy oil.
Smart Carb Choices: Opt for whole-grain roti and brown rice over refined options. Balance your plate with the "quarter, quarter, half" rule: a quarter plate of whole grains, a quarter plate of protein, and half a plate of vegetables.
Be Mindful of Processed Items: Read food labels carefully for packaged masalas and chutneys to avoid hidden sugars and excess sodium.

Conclusion

The reputation that Indian food is unhealthy is a simplistic and often misleading stereotype. While some restaurant and street food preparations can be high in fat and refined ingredients, traditional, home-cooked Indian cuisine offers a vibrant, nutrient-rich diet packed with vegetables, legumes, whole grains, and health-boosting spices. By understanding the difference and making conscious choices, you can easily incorporate Indian dishes into a balanced and healthy eating plan. The answer to is Indian food considered unhealthy? is a resounding 'no'—it all depends on how it's prepared and consumed. For further reading, a great resource is the article on debunking food myths on LinkedIn, which sheds more light on common misconceptions about Indian food.

Frequently Asked Questions

Yes, restaurant-style butter chicken is often considered unhealthy due to its high fat and calorie content from the generous use of butter and heavy cream in the sauce. A healthier version can be made at home with less fat and more lean protein.

No, not all Indian curries are unhealthy. While many restaurant curries are high in fat from cream and ghee, traditional curries made at home with a moderate amount of oil and lots of vegetables and legumes can be very healthy.

For weight loss, opt for dishes with lean protein, vegetables, and minimal oil. Good choices include lentil-based dals, tandoori chicken, grilled seafood, and vegetable-heavy curries like baingan bharta or palak paneer.

Most Indian street food is not considered healthy due to its preparation, which often involves deep-frying in reused oil, and sometimes unhygienic conditions. While delicious, it should be consumed in moderation.

To reduce fat, use less oil or ghee during cooking, choose lean protein sources, and increase the proportion of vegetables and legumes in your dishes. You can also opt for healthier cooking methods like grilling or steaming.

No, many Indian spices have beneficial digestive properties, such as cumin and ginger. However, excessive chili or very spicy food can cause issues like heartburn for some people, so moderation is key.

Roti is generally the healthier choice as it is traditionally made with whole wheat flour and cooked with less fat. Naan is typically made with refined flour and more fat, and is less filling due to its lower fiber content.

Yes, hidden sugars can be found in many packaged Indian products, including premixed masala powders, chutneys, and sauces. It's best to make your own from fresh ingredients to control sugar intake.