Indian food is often labelled as “heavy” or “unhealthy,” especially by those trying to eat clean or lose weight. But according to nutritionist Nmami Agarwal, that perception misses the bigger picture.
In a recent Instagram video, she evaluates popular Indian dishes “with no bias, only science,” highlighting that traditional meals are largely balanced—the real concern lies in cooking methods, portion sizes, and frequency of consumption.
It’s Not The Food, It’s The Habit
Agarwal emphasises that most Indian meals naturally combine carbohydrates, proteins, and fats. The problem arises when meals are overloaded with oil, eaten in excess, or lack balance.
Her message is simple: you don’t need to give up your favourite foods—just understand how to eat them better.
Here’s How Popular Indian Foods Stack Up
Chole Bhature – 5/10
Described as “pure soul happiness,” this dish loses points due to deep-frying and refined flour.
Health tip: Try making it at home using whole grains like ragi, jowar, or whole wheat, and pair it with a fresh salad to balance the meal.
Dal Rice – 10/10
A perfect everyday meal. Dal provides protein while rice offers energy, making it a complete and balanced combination.
Pani Puri – 8/10
A surprising high scorer. With chickpeas, potatoes, and digestive spices, it can be relatively healthy.
Catch: Portion control—4 to 5 pieces is ideal.
Idli Sambar – Strong Yes
Light, fermented, and gut-friendly. Idlis support digestion, while sambar and chutney add fibre and protein, making it a great breakfast choice.
Pav Bhaji – 4/10
Despite containing vegetables, high butter content and refined pav reduce its nutritional value.
Advice: Enjoy occasionally, not regularly.
Jalebi – 3/10
High in sugar and refined flour, it can spike blood sugar quickly.
Key point: Low score doesn’t mean “never”—just keep it occasional and limit portions.
The Bigger Takeaway
Nmami Agarwal’s conclusion challenges a common misconception: Indian food isn’t inherently unhealthy. The real issue lies in overeating, excess oil, and poor balance.
When prepared mindfully and eaten in the right portions, traditional Indian meals can be both nutritious and satisfying.