What is the best diet for South Asians?

November 9, 2025 •

5 min read

According to the International Diabetes Federation, people of South Asian descent are 2–6 times more likely to develop diabetes than people of white European descent. Given this, finding the healthiest eating pattern is a priority, but the question remains: what is the best diet for South Asians?

Quick Summary

This guide covers how to adapt traditional South Asian cooking for better health, focusing on whole grains, healthy fats, and increased plant-based foods to mitigate genetic predispositions for cardiometabolic diseases. It also addresses portion control, cooking methods, and smart substitutions for common ingredients.

Key Points

Genetic Risk: South Asians have a higher genetic predisposition for type 2 diabetes and heart disease, making proactive dietary changes critical.
Focus on Whole Grains: Replace refined carbohydrates like white rice and white flour with whole-grain alternatives such as brown rice and whole wheat atta to increase fiber and stabilize blood sugar.
Use Healthier Fats: Minimize saturated fats from ghee and coconut oil, and opt for unsaturated alternatives like olive or canola oil, while reducing deep-fried foods.
Embrace Plant-Based Foods: Increase consumption of vegetables, lentils (daal), and legumes, which are staples of traditional South Asian diets, for more fiber and nutrients.
Limit Sugar and Sodium: Reduce intake of high-sugar sweets (mithai) and beverages, and flavor dishes with spices and herbs instead of excess salt.
Mind Portion Sizes: Practice portion control, especially with carb-heavy staples like rice and roti, to help manage calorie intake and prevent weight gain.
Prioritize Lifestyle Changes: Combine dietary adjustments with regular physical activity, stress management, and adequate sleep for a holistic approach to health.

Understanding the Traditional South Asian Diet

South Asia, which includes countries like India, Pakistan, Bangladesh, and Sri Lanka, is known for its rich and vibrant cuisine. Traditional dishes often feature a variety of legumes, vegetables, grains like rice and wheat, and a diverse array of spices and herbs. However, the modern South Asian diet has evolved, incorporating more processed foods and high-fat cooking methods, which can negatively impact health. The reliance on refined carbohydrates like white rice and white flour, along with a heavy use of saturated fats like ghee and coconut oil, are key areas for improvement.

The Health Risks for South Asians

Individuals of South Asian descent have a higher genetic predisposition for conditions like type 2 diabetes, high cholesterol, and cardiovascular disease. Studies have also shown that South Asians tend to accumulate more visceral fat, particularly around abdominal organs, even at a lower Body Mass Index (BMI), a phenomenon known as the 'South Asian phenotype'. This means that while someone may appear to be a healthy weight, they can still be at a higher risk for metabolic disease. The combination of genetic factors and dietary habits, especially increased intake of refined carbohydrates and unhealthy fats, exacerbates these risks.

Adopting a Healthier South Asian Diet

Modifying traditional recipes to reduce these health risks does not mean abandoning cultural flavours. By making simple substitutions and adjustments, it is possible to maintain the taste and enjoyment of South Asian cuisine while significantly improving its nutritional profile.

Prioritize Whole Grains and Complex Carbohydrates

Instead of refined grains, opt for whole-grain alternatives. Fiber-rich whole grains help regulate blood sugar, improve digestion, and increase satiety.

Swap white rice for brown rice: Brown rice is less processed and retains more fiber and nutrients.
Use whole wheat atta: Make chapati and roti with whole wheat flour instead of refined white flour.
Experiment with diverse flours: Incorporate millet, barley, or ragi into your baking and cooking to increase fiber intake.

Choose Healthier Fats and Cooking Methods

High intake of saturated fats from ghee, butter, and some oils can increase 'bad' LDL cholesterol.

Reduce ghee and oil: Use less oil or ghee when preparing curries. Instead of deep-frying, opt for sautéing, baking, or grilling with healthier oils.
Use unsaturated fats: Cook with olive, canola, or sunflower oils, which contain healthier monounsaturated and polyunsaturated fats.
Limit fried snacks: Minimize consumption of deep-fried snacks like samosas and pakoras.

Increase Plant-Based Foods and Lean Proteins

Traditional South Asian diets often feature a wide array of vegetables and legumes, which should be emphasized further.

Increase vegetables: Aim for half your plate to be filled with vegetables. Add more leafy greens, broccoli, and other colorful vegetables to your curries.
Incorporate more plant-based protein: Include a variety of lentils (daal), chickpeas (chole), and other legumes. These are excellent sources of protein and fiber.
Opt for lean protein: For those who eat meat, choose lean cuts of chicken or fish. Try to incorporate fish at least twice a week, focusing on oily fish like salmon for omega-3 fatty acids.

Manage Sodium and Sugar

Excess sodium from curries, pickles, and chutneys can contribute to high blood pressure. High sugar intake from traditional sweets and sugary drinks is also a concern.

Enhance flavor naturally: Use herbs and spices like cumin, coriander, and garlic to add flavor instead of relying heavily on salt.
Reduce sugary sweets: Limit intake of high-sugar sweets (mithai) and sweetened drinks (lassi). Opt for fresh fruit as a dessert instead.

Comparison of Traditional vs. Healthier South Asian Plate


Component	Traditional South Asian Approach	Healthier South Asian Approach
Grains	Predominantly white rice, white flour (refined carbohydrates)	Brown rice, whole wheat atta, millets (whole grains)
Cooking Fats	High amounts of ghee, coconut oil, deep-frying	Less oil, using olive or canola oil, healthier cooking methods (baking, grilling)
Proteins	Some legumes and meat, often fatty cuts	More plant-based proteins (lentils, chickpeas) and lean chicken or fish
Vegetables	Often fried and sometimes in smaller quantities	Abundant vegetables, often steamed, sautéed, or grilled
Sweets	High-sugar desserts (mithai, kheer)	Fresh fruit, controlled portions of sweetened items
Snacks	Deep-fried items (samosas, pakoras)	Unsalted nuts, fruit chaat, roasted chickpeas

Conclusion

The concept of a single 'best' diet for all South Asians is too simplistic, given the vast regional and cultural diversity. However, the evidence is clear that adopting a heart-healthy approach is crucial for mitigating the region's elevated risk for diabetes and cardiovascular disease. By focusing on whole, unprocessed foods, prioritizing plant-based meals, and making strategic swaps for refined carbohydrates and unhealthy fats, individuals can create a sustainable, culturally appropriate, and delicious diet that promotes long-term health. It is about embracing the core elements of a traditional diet—spices, vegetables, and legumes—while modernizing cooking techniques and ingredient choices for better health outcomes.

For more detailed guidance and recipes, it is always recommended to consult with a registered dietitian who understands the nuances of South Asian cuisine. This approach, supported by resources like The South Asian Eatwell Guide from registered dietitian Fareeha Jay, ensures dietary advice is both effective and culturally sensitive.

Lifestyle Adjustments for Optimal Health

Beyond dietary changes, a holistic approach is vital for South Asians to improve their health. This includes increasing physical activity, which is often low in this population, and managing stress. Consistent exercise, a mix of aerobic and strength training, helps manage insulin resistance and improves overall cardiovascular health. Staying hydrated with water and herbal teas instead of sugary drinks, getting adequate sleep, and maintaining a healthy work-life balance are also key components of a preventive health strategy.

An emphasis on proactive health management and education within families and communities can help break the cycle of preventable diseases. Resources for healthy eating and cooking, like culturally sensitive nutrition programs, can empower individuals to make informed choices. Small, consistent changes can lead to significant, lasting improvements in well-being without sacrificing cultural heritage.

Further information can be found on resources like the National Lipid Association's 'Heart-Healthy Eating South Asian/Indian Style' guide, which provides practical tips for improving cardiovascular health through diet within a South Asian context.

Frequently Asked Questions

South Asians have a genetic predisposition for these conditions, coupled with a tendency to accumulate excess visceral fat at a lower BMI, increasing the risk for metabolic diseases.

Yes, it is possible by making key modifications. Focus on healthier cooking methods like baking or grilling instead of deep-frying, reduce the amount of ghee and oil, and increase your portion of vegetables and whole grains.

You can use brown rice, wild rice, or millets instead of white rice. For chapatis, switch to whole wheat atta or try incorporating other flours like jowar, bajra, or ragi.

Use smaller amounts of these fats or substitute them with unsaturated oils like olive, canola, or sunflower oil. For creamy textures, consider using pureed nuts or low-fat yogurt instead of cream.

Limit traditional sweets (mithai) to special occasions and opt for healthier, natural alternatives like fresh fruit for dessert. You can also use healthier sweeteners in moderation for homemade desserts.

Enhance flavor with a diverse range of spices and herbs such as ginger, garlic, turmeric, cumin, and coriander, rather than relying on excess salt, oil, and cream.

Not necessarily. A vegetarian diet, particularly a lacto-vegetarian diet common in South Asia, can be high in saturated fats from dairy and refined carbohydrates. A healthy vegetarian diet must focus on whole grains, legumes, vegetables, and healthy fats while limiting high-fat dairy and processed snacks.