Nutritive Value Of Indian Foods Book Pdf

  

About The Book Nutritive Value Of Indian Foods Pdf 2019 Free Download. This hand book provides detailed information on the nutrient composition of a wide range of common Indian foods available in different parts of India. It also includes a write-up on the basic aspects of human nutrition. The “Indian Food Composition tables (IFCT 2017)” provides nutritional values for 528 key foods. Each food was compositely sampled from six different regions covering the entire country thus.

Traditional South and North Indian Food

Some typical south and north Indian foods and their nutrient content – either beneficial or harmful – are described below.

1. Cooked White Rice

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White rice is a cereal grain with the husk, bran and germ removed. It is one of the staple (basic) foods of a north Indian diet. It is a good source of carbohydrates, especially for gluten-sensitive individuals and diabetics. It is low in fiber, so it may cause constipation.

Nutrition facts: One cup of cooked rice (158 grams) contains:

  • 205 calories
  • 45 g carbohydrates (starch)
  • 4 g proteins
  • Less than 1 g fat
  • Less than 1 g fiber
  • Vitamins, minerals: folate and manganese

Other typical Indian foods from rice:

  • Idli is a south Indian cake from fermented and steamed white rice and black lentils
  • Dosa is a south Indian pancake from fermented and baked rice and black lentils
  • Pulao is steamed rice with vegetables, meat or fish (like risotto)
  • Khichari is cooked rice with lentils
  • Biryani is rice with meat and spices

2. Indian Bread (Roti)

Roti (Picture 1) is unleavened (without yeast) Indian bread made from wheat flour, usually baked on the Indian butter – ghee. It is a staple food in north India, and it is usually eaten with curries or vegetables. Roti is high-calorie food, high in saturated fats and cholesterol. It contains gluten, but gluten-free rotis are available in markets.

Nutrition facts: One portion (130 g) of plain roti contains:

  • 410 calories
  • 55 g carbohydrates ( starch)
  • 15 g saturated fats
  • 14 g proteins
  • 3 g fiber

Picture 1: Roti – Indian bread
(source: Wikimedia)

Other forms of roti:

  • Chapati is a thin flatbread (like tortilla), made from whole wheat flour (atta).
  • Poori (Puri) is an Indian poofed bread (like doughnut), fried in vegetable oil, popular in north India.

Leavened breads:

  • Naan is yeast leavened flatbread, baked in clay ovens or tandoors.

3. ChickPea (Indian Pea, Bengal Gram)

Chickpea or Bengal gram (Picture 2) is a legume (pulse). It is a good source of proteins and dietary fiber. It is low in sodium.

Nutrition facts: One serving (164 g) of cooked chickpeas contains:

  • 269 calories
  • 25 g starch
  • 8 g sugar
  • 15 g proteins
  • 4 g fat (mostly unsaturated)
  • 12 g fiber
  • Vitamins and minerals: folate, copper, manganese

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Picture 2: Chickpea – Bengal gram
(source: Wikimedia)

Other typical Indian legumes (pulses) and Indian dals (dried beans and lentils whose outer hull has been stripped off):

  • Besan is a chickpea flour
  • Chana Dal (black chickpeas)
  • Moong Dal (moong beans)
  • Masoor Dal (red lentils)

4. Okra (Bhindi)

Okra (bhindi, lady’s finger) (Picture 3) is a common north Indian vegetable, mostly used in stews. It is a vitamin-rich vegetable.

Nutrition facts: One serving (80 g) of cooked okra contains:

  • 18 calories
  • 2 g sugars
  • 1 g proteins
  • 2 g fiber
  • Vitamins and minerals: vitamins A, B1 (thiamin) B2, B6, C, folate, niacin and vitamin K, calcium, magnesium, manganese

Picture 3: Okra – Lady’s finger
(source: Flickr )

Other typical Indian vegetables include:

  • Bitter gourd/melon (karela)
  • Cauliflower (gobi)
  • Eggplant (brinjal)
  • Jackfruit (kathal)
  • Potato (aloo)
  • Pumpkin (kaddu)
  • Tamarind (imli)

5. Mango Fruit

Mango (Picture 4) is a popular Indian fruit. It is high in fructose, so it may cause bloating in individuals with fructose malabsorption.

Nutrition facts: One serving (165) of mango contains

  • 107 calories
  • 24 g sugars
  • 1 g proteins
  • 3 g dietary fiber
  • Vitamins and minerals: vitamin A, B6 and C

Picture 4: Mango fruit
(source: Wikipedia)

Other popular Indian fruits include:

  • Banana, dates, figs, grapes, grapes, guava, lemon, lychee, orange,
    papaya, pineapple, plantain, watermelon

6. Goat Meat (Chevon, Mutton)

In India, domestic goat meat is called chevon, and goat and lamb (sheep) meat is collectively called mutton. Chevon is lean meat, containing less calories and fats than other meats.

Nutrition facts: 3 oz (84 g) of goat meat contains:

  • 122 calories
  • 23 g of proteins
  • 2.6 g of fat (0.8 g saturated)
  • 64 mg cholesterol
  • Vitamins and minerals: vitamin B2, B12, niacin, copper, iron, selenium, zinc

7. Chicken

Chicken is popular meat in India. It can be baked, or added to soups, curries or snacks. It contains quite some cholesterol, especially if eaten with skin.

Nutrition facts: 3 oz (84 g) of cooked chicken contains:

  • 162 calories
  • 25 g proteins
  • 6.3 g fats (1.7 g saturated)
  • 76 mg cholesterol
  • Vitamins and minerals: vitamins B6 and B12, zinc, selenium, phosphorus

Some Indian chicken recipes include:

  • Spicy chicken soup
  • Indian barbecued chicken
  • Chicken kababs
  • Tandoori chicken
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8. Salmon (Fish)

One fillet of salmon mainly contains unsaturated omega-3 fatty acids and proteins. It lowers LDL cholesterol in the blood and is a good source of proteins.

Nutrition facts: 100 g of fish contains:

  • 206 calories
  • 22 g proteins
  • 12 g total fat (3 g saturated fat)
  • Vitamins and minerals: vitamin A and C, calcium, iron

Other fish, popular in India:

  • Hilsa
  • Rohu
  • Fried fish amritsari (tali machhi amritsari)
  • Tuna curry (talshilele pedvey)
  • Kashmiri fish (mahi kashmiri)

9. Potato (Aloo) Curry

Curry is a dish containing vegetables or meat in a spiced gravy or sauce. It si a high-calorie food and good source of potassium.

Nutrition facts: One serving (516 g) of potato curry (potatoes, tomatoes, spices, oil) (Picture 5) contains:

  • 377 calories
  • 57 g starch
  • 8 g sugars
  • 9 g proteins
  • 6 g fats (mostly unsaturated)
  • 10 g fiber
  • Vitamins and minerals: vitamin B6 and C, potassium

Picture 5: Potato (aloo) curry
(source: Flickr)

Other Indian curries:

  • Chole: chickpeas, tomatoes, spices
  • Dhanask: lamb (sheep), lentils, chilli powder, sugar, lemon juice
  • Mutter paneer: peas and cheese
  • Sambar (sambhar): pigeon peas [toor dal], tamarind – tropical tree seeds

10. Tomato Soup (Rasam)

Tomato rasam is a south Indian soup made from tomatoes, lentils, spices and water. It is high in sodium.

Nutrition facts: One serving (12 oz) of tomato rasam contains:

  • 86 calories
  • 11 g starch
  • 0.5 g sugars
  • 5 g proteins
  • 1.5 g fat
  • 2 g fiber
  • Vitamins and minerals: vitamin C

Other typical Indian soups:

  • Carrot broth (gaajar soup)
  • Chicken soup (kundapura koli saaru)

11. Coconut Chutney (Paste)

Coconut chutney is made of raw coconut flesh, chickpeas, oil, salt and spices. It is usually consumed together with snacks. It is high in sodium and saturated fats.

Nutrition facts: Two tablespoons of coconut chutney contain:

  • 121 calories
  • 10 g fat (5g saturated)
  • 4 g starch
  • 1 g sugars
  • 2 g proteins
  • 1 g fiber
  • Vitamin C

12. Lamb Samosa (Snack)

Lamb samosa (smosa, sumosa) is a popular north Indian snack containing lamb meat, vegetables and spices wrapped into a wheat pastry. It is a high-calorie food.

Nutrition facts: One baked lamb samosa (50 g) contains:

  • 146 calories
  • 18 g carbohydrates (starch)
  • 6 g fats (1 g saturated fat) (if fried, it contains much more fat)
  • 5 g proteins.

Other typical Indian snacks:

  • Pakora – fried meats or vegetables (bhaji) with chutneys and a sauce, often eaten with bread (chapati)
  • Bhelpuri, bonda, chaat, dhokla, jalebi, masala vada, panipuri (gappa, phucka), papad, potato samosa, upma

13. Sweet Khoa (Sweet)

Sweet khoa (khoya) is a high-calorie dairy food (like ricotta cheese) made of either whole buffalo milk (dried) or thickened milk and sugar. Three types of khoa exist: chickna, batti and daan-e-daar. Khoa is used in various famous Indian sweets like burfiand halwa.

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Nutrition facts: In 100 grams of Khoa there is:

  • 260 calories
  • 26 g sugars
  • 22 g proteins
  • 2 g saturated fat
  • Khoa is rich in calcium and phosphorous

Other typical Indian deserts:

  • Foods from curd (dahi), coagulated buffalo milk, often sweetened (misti dahi) like in a milk cake

14. Sweet Lassi (Drink)

Sweet lassi is a traditional Indian drink including a blend of yogurt, water or milk, Indian spices and sugar. It is high in sugar and saturated fats. Sweet lasi can cause drowsiness, so some people drink it before sleep.

Nutrition facts: One serving (12 oz) of sweet lassi contains:

  • 252 calories
  • 14 g sugars
  • 9 g proteins
  • 8 g fat (5 g saturated fat).

Other typical Indian drinks include:

  • Masala chai (spicy tea), jal jeera, sharbat, falooda, nimby paani, kala khatta

15. Peanut Oil

Peanut oil is mainly used for cooking. It manly contains unsaturated fats, which lower LDL cholesterol.

Nutrition facts: One ounce (two tablespoons = 28 g) of peanut oil contains:

  • 248 calories
  • 28 g fats (5 g saturated fats)

Other common cooking oils used in India:

  • Mustard oil (Karwa tel); a refined form is sold as vegetable oil, also mainly contains unsaturated fats
  • Coconut oil; mainly contains saturated fats that can raise LDL cholesterol

16. Ghee (Clarified Butter)

Ghee is clarified butter without water, proteins and salt, mainly used as a cooking fat. Buffalo ghee is off-white cream color and cow ghee is yellow in color. Oxygenated saturated fats from ghee may be a risk factor for atheroscerosis.

Nutrition facts: almost 100% saturated fats, 8mg of cholesterol per teaspoon.

Nutritive Value Of Indian Foods Book Pdf 2017

Hydrogenated oils:

  • Vanaspati – hydrogenated oil used as substitute for ghee may contain up to 25% of trans-fats, which are a risk factor for atherosclerosis and ischemic heart disease.

17. Masala (Spices)

Masala is a combination of spices either in a dried or paste form. Several combinations exist (like Hara Masala, Vindaloo Masala). The ingredients may include: cardamon, chili powder, cloves, coriander seeds, curry leaves, fenugreek, garlic, ginger, onions, pepper, tamarind and other spices.

Related Articles:

References:

  • Dr. Rajesh Moganti from south India

Nutrition chart including calories of Indian foods are given. Also the ways to preserve nutrition in Indian cooking are discussed.

The Indian food is liked throughout the world because of its taste, texture and the benefit it offers. The traditional Indian food offers many benefits as it contains vegetables and wholegrains, but only if cooked in a healthy oil like olive or canola or vegetable oil and in a healthy manner.

Facts On Indian Food

  1. Many Indians are vegetarians and the main food they eat are vegetables, fruits, whole grains, milk and plant-based proteins. These foods contain essential micro-nutrients and vitamins that produce antioxidants which are good for heart, blood pressure and diabetes.
    But Indians, in general, consume less amount of vegetables. 'Indians, therefore, face heart attacks five years earlier than people in the West,' according to Dr Deepak Natarajan of Apollo hospital, Delhi.

    India carries 60 percent of the world's heart disease burden, nearly four times more than its share of the global population, according to a study released by Denis Xavier of St. John's National Academy of Health Sciences in Bangalore in April 2008.

  2. The rate of Alzheimer's disease in India is about four times lower than in the USA which is attributed to the use of spices. Many spices used in Indian cooking protect against cancer, heart disease, arthritis and Alzheimer's disease. Spices are also good for boosting metabolism of the body.
    Indian cooking & nutrition
    How to Preserve Nutrition in Indian cooking
    Calories in Homemade Indian Food
    Nutrition Guide
    Vegetables Carbohydrate Chart
  3. The Indian foods are rich in whole grains including lentils, legumes and dried beans such as kidney beans, chickpeas, black-eyed beans, etc.
    Whole grains are good sources of protein, dietary fiber, vitamins, minerals; and low in fat and are heart friendly. Whole grains may help reduce the risk of colon cancer, and cancers of the stomach and mouth.
  4. The Indian bread is made of whole wheat flour as opposed to the American people who eat generally bread made up of white flour.
  5. The South Indians eat special dishes like idlis and dosa (idli sambhar recipe that use fermented lentils and rice. All of these are very nutritious and healthy.

Nutritive Value Of Indian Foods: C. Gopalan, B.V. Rama Sastri ...

Indian Cooking & Nutrition

  1. Calories in Indian foods and their nutrition depend on the way the foods are cooked.
  2. An Indian dish may be very high in calories or energy (mostly from fat) if it is cooked by deep frying. The Indian food may be low in calories or fat if it is stir fried or baked.
  3. The rich creamy Indian dishes containing foods covered with lot of spice colored liquid are often very high in fat (mostly saturated fat and trans-fat), while the tandoori dishes are low in fat.

    The research conducted by 'Which' magazine (Feb 2010) of Britain found that a single meal of Indian curry in Britain had more fat than the recommendation for the entire day, an average Indian takeaway contained 23.2 g of saturated fat, 3.2 g more than a woman should eat in a day.
    Indian takeaway meals are known for their liberal use of ghee and oil, not only in curries but also on breads. The researchers found that an Indian naan contained more calories than a chicken tikka masala!

  4. Indian often reheat the food - the reheating destroys the nutrients of the food.
  5. Indian food is often overcooked, destroying its nutrition.
  6. The North Indian dishes are very rich in taste and presentation as compared to South Indian food. The North Indian foods, specially Punjabi food are generally higher in calories and fat and lower in nutritional value, than South Indian food because Punjabi cooking involves tarka or vaghar (frying of spices, onions, etc.) in pure ghee (high in saturated fat), butter, oil or trans fats (hydrogenated oils and fats, vanaspati) that gives unique Indian taste and texture.
  7. The tandoori foods of North India are rich in natural flavours, but often these are loaded with fats. A research reported at a conference on 'Fats and trans-fatty acids in Indian diet' at the Seventh Health Writers Workshop organised by Health Essayists and Authors League (HEAL) in 2007 found that while the trans-fatty acids in French fries is 4.2 - 6.1%, it is 9.5% in bhatura, 7.8% in paratha and 7.6% each in puri and tikkis.

Nutritive Value Of Indian Foods Pdf - Meditoroptimus.com