Sujata Din is a health coach, cancer coach, personal trainer, and meditation teacher who embarked on her wellness journey due to struggles with hormonal imbalances, digestive issues, sinusitis, and fatigue. She discovered that true well-being stems from understanding the body’s needs and embracing a holistic approach, which includes diet, lifestyle changes, and a positive mindset.
In an interview with Asian Voice, she discusses the common misconceptions about traditional Indian cuisine, connection between food and cultural identity and much more.
What are some common misconceptions people have about traditional Indian cuisine and its impact on health?
There are two common misconceptions about Indian food. Some believe it’s inherently healthy due to Ayurveda and ingredients like turmeric, but the healthiness of a dish depends on portion sizes and cooking methods, not just the ingredients. Proper portion control and cooking techniques are essential for a nutritious meal. The other misconception is that Indian food is unhealthy due to its oiliness, sugar content, or calorie density. However, with mindful preparation and ingredient choices, Indian food can be healthy. The key is to balance nutrition by focusing on the right ingredients, portions, and cooking methods.
For those trying to maintain a balanced diet, what are some essential pantry staples you would suggest for preparing healthy Indian meals?
Vegetables are often the most overlooked food group. While many focus on protein intake, it's crucial to increase vegetable consumption. Ensure you incorporate a variety of vegetables into your meals. In the UK, adapt your Indian diet to include local staples like okra, eggplant, and cauliflower, as well as salad essentials such as tomatoes, cucumbers, and peppers. Prioritise adding more vegetables to both cooked dishes and salads.
Focus on protein, especially plant-based options rich in fibre and low in fat. Beans, lentils, and dals are familiar and nutritious staples enhanced by herbs and spices. Include plant-based proteins like chickpeas or lentils in your daily diet, even if you eat meat. If you do, you can also add eggs, yogurt, chicken, or fish, but prioritise plant-based options. It is better to include whole grains in your diet, as rice and roti can be healthy when choosing whole grain options. You can opt for brown rice or a mix of brown and white rice, and use whole wheat atta for rotis instead of refined flour. These small changes will help you maintain a balanced diet while enjoying your favourite foods.
South Asian Heritage Month celebrates the rich cultural traditions of the region. How do you see the connection between food and cultural identity in the South Asian community?
Food is central to our lives, with every gathering, whether at home or in the community, revolving around it. We all love our food, and there’s so much flavour and diversity in South Asian cuisine—whether it’s Indian, Pakistani, Sri Lankan, or Bangladeshi. These are the traditional foods we’ve grown up with, and they’re deeply tied to our cultural identity. We often associate certain dishes with specific times of the year or cultural events, making food an integral part of our celebrations and memories.
Family recipes, passed down from grandmothers to mothers, hold a special place in our hearts. Trying these recipes or tasting something new made by someone else often leads us to ask for their secret—whether it’s a dal or another dish. It’s a way of connecting with others and preserving our cultural heritage through the flavours we love.
In what ways can celebrating South Asian Heritage Month inspire people to make healthier choices while still honouring their culinary traditions?
This is an excellent time to celebrate our South Asian heritage, especially here in the UK, where we can embrace and showcase the diversity and flavours of our traditional cuisine. Alongside this celebration, it’s important to raise awareness about the increased risk of certain diseases within our community and adapt our recipes and lifestyles to mitigate these risks.
We can continue to enjoy our beloved dishes while making mindful adjustments. For instance, if a traditional recipe calls for two tablespoons of ghee, consider reducing it by 10% or 20%. These small changes in sugar or ghee won’t significantly affect the taste, yet they can contribute to healthier eating habits. As we make these adjustments, our palates will adapt, and we’ll discover that we don’t need as much sugar or ghee to enjoy our food.
Sharing recipes and tips through platforms and websites can be a great way to highlight that our traditional foods can be both delicious and health-conscious. With modern conveniences like air fryers and faster cookers, preparing beans and lentils has become more efficient, making it easier to maintain healthy eating without spending excessive time in the kitchen.
