Why an Indian home-cooked meal is not always healthy

Cooking food with too much oil, sugar, or salt can cause heart problems, diabetes, or hypertension.

Home-cooked meals are often healthier because you control the quality of ingredients, portion sizes, and cooking methods. Restaurants and outside vendors may use excessive amounts of oil, salt, and preservatives to enhance flavour and increase shelf life, which can contribute to various health issues like obesity, hypertension, and cardiovascular diseases. Furthermore, home-cooked food is usually fresher, and you can ensure better hygiene standards, which reduces the risk of foodborne illnesses.

To make food tastier, many of us tend to go extra with oil, butter, sugar, or spices. You know how that extra spoonful of ghee or butter is often an Indian mum’s ultimate love language.

Similarly, having deep-fried dishes (even if cooked at home) daily can lead to health issues. Home food is unhealthy when there is excessive use of oil, sugar, and salt. Many people now also use several processed items like ginger-garlic paste or tomato puree for food preparations, which often contain harmful preservatives and food colours.

Cooking food with too much oil, sugar, or salt can cause heart problems, diabetes, or hypertension. Deep-frying or overcooking vegetables destroys the nutrients present in them. Cooking food with too much oil, sugar, or salt can cause heart problems, diabetes, or hypertension. Deep-frying or overcooking vegetables destroys the nutrients present in them.

Excess calorie intake, even from home-prepared food, can lead to weight gain, metabolic changes, digestive issues, and an increased risk of chronic diseases. Just because food is made at home doesn’t mean it should be consumed in large quantities. Whether it is kheer, aloo-poori, biryani, sambar rice, or a regular roti with sabzi, don’t regularly indulge in overeating.

Here are some more quick tips:

• Use a variety of fresh, seasonal vegetables
• Include lean proteins like fish, chicken, and legumes
• Choose whole grains such as quinoa or brown rice
• Add healthy fats like olive oil, nuts, and seeds
• Opt for nutrient-preserving cooking methods like steaming, grilling, or light sautéing
• Control portions and aim for balanced meals with carbs, protein, and fibre
• Limit salt, sugar, and unhealthy fats (like trans fats)
• Use herbs and spices to enhance flavour naturally
• Plan meals to cover all essential food groups daily