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Carbs are not all bad. Making informed choices about the carbohydrates we consume is crucial for maintaining a balanced diet. Indian cuisine has a host of healthy, carb-rich Indian foods which not only cater to various tastes but can also be part of our daily meals. Complex carbohydrates are the best kind of carbohydrates and some of the staples in Indian meals are rich in complex carbs.
Whole grains like brown rice have the bran intact and provide fibre, vitamins, and minerals, whereas quinoa is a complete protein source with a nutty flavour, rich in fibre and various nutrients. They can both be used to make nutritious Indian foods, whereas pulses or lentils are high in fibre and can be used in several ways. Here are some more complex carbs which you can readily consume as part of an Indian diet
Roti/Chapati
Did you know even whole wheat rotis are rich in complex carbohydrates? Two rotis can have up to 240 calories, and three rotis can have about 360 calories. Roti is rich in carbohydrates, proteins, and fats. Naan, which is made of flour, yoghurt, and yeast, is also a carbohydrate-rich option. It can also promote healthy blood sugar and whole wheat naans are rich in fibre Dosa
Dosa
is rich in carbohydrates. It is made from a fermented batter of rice and urad dal (black gram) and the primary ingredients, rice, and lentils, are both sources of carbohydrates. The fermentation process also contributes to the development of carbohydrates in dosas and it is a good source of energy due to its carbohydrate content.
Quinoa Pulao
Quinoa is often referred to as a superfood and it is a complete protein source that also provides a substantial amount of carbohydrates. A pulao is usually prepared with vegetables which add more proteins and nutrition in the rich. A brown rice pulao can also be rich in carbs. Whole-grain brown rice tends to retain its bran layer, offering more fibre and nutrients, providing a sustained release of energy and promoting overall well-being.
Moong Dal Khichdi
A balanced one-pot meal, this khichdi is easily digestible and rich in carbohydrates and protein. Enriched with various spices and often accompanied by a dollop of ghee, it provides a nutritious lunch or breakfast option. Add in seasonal veggies to make it healthier
Bajra Or Ragi Dalia
Bajra is a gluten-free millet, which is a nutrient-dense grain rich in complex carbohydrates. Rag or finger millet is also a powerhouse of nutrients and serves as an excellent source of carbohydrates, calcium, and fibre. They can both be used to make a hearty porridge by cooking ragi or bajra flour with milk or water and some additional healthy toppings
