Indian cuisine often finds itself under scrutiny in modern conversations around weight loss and “clean eating.” Words like oily, heavy, and carb-loaded are thrown around frequently. But according to nutritionist Nmami Agarwal, the issue isn’t the food itself—it’s how we consume it.

In a recent Instagram video, Agarwal evaluated some of India’s most loved dishes using a “no bias, only science” approach. Rather than labeling foods as strictly good or bad, she focused on balance, portion control, and cooking methods.

🥘 Chhole Bhature – 5/10

Agarwal described this dish as “pure soul happiness,” but highlighted its nutritional drawbacks. Bhature are deep-fried and typically made with refined flour, making them high in unhealthy fats and low in fibre.
Better approach: Prepare bhature at home using whole grains like jowar, ragi, or whole wheat, and pair them with a fresh salad to improve balance.

🍛 Dal Rice – 10/10

A clear winner. Simple, nourishing, and balanced. Dal provides protein, while rice supplies carbohydrates for energy. Together, they form a complete meal that is easy to digest and suitable for daily consumption.
Why it works: It naturally aligns with traditional dietary wisdom—comforting yet nutritionally sound.

🌶️ Pani Puri – 8/10

This rating surprised many. Agarwal explained that pani puri isn’t inherently unhealthy. The filling often includes chana (protein) and potatoes (energy), while the spiced water aids digestion.
Catch: Portion control is crucial—4–5 pieces are ideal.

🍽️ Idli Sambar – Highly Recommended

Though not given a numeric score, this combination was strongly endorsed. Idlis are fermented, making them gut-friendly and easy to digest. Sambar adds fibre and protein through lentils and vegetables.
Best for: Breakfast or light meals.

🧈 Pav Bhaji – 4/10

Despite containing vegetables, pav bhaji loses points due to excessive butter and refined pav bread. It also lacks sufficient protein.
Advice: Enjoy it occasionally rather than as a regular meal.

🍬 Jalebi – 3/10

No surprises here. Jalebi is made from refined flour and soaked in sugar syrup, leading to rapid blood sugar spikes.
Key takeaway: It’s a treat, not a staple—moderation is everything.

🧠 The Bigger Message

Agarwal’s central point challenges a common misconception:

Traditional Indian meals were designed with balance in mind—combining grains, pulses, vegetables, and spices in thoughtful ways. The problem arises when:

• Portion sizes increase
• Cooking methods become more indulgent (excess oil, butter)
• Processed ingredients replace traditional ones

✅ Final Thoughts

Instead of labeling foods as “good” or “bad,” a more practical approach is:

• Focus on how often you eat certain dishes
• Pay attention to portion sizes
• Make small tweaks in cooking methods

Every week, someone tries to “eat healthier”—switching to brown bread, starting their day with smoothies, and replacing snacks with granola.

Yet, despite these changes, their blood sugar levels continue to rise.

It feels confusing. But there’s a reason behind it.

“Much of what is marketed as ‘healthy’ today is essentially refined carbohydrates with a health halo,” says Dr. Gagandeep Singh, MBBS, Founder of Redial Clinic.

The Smoothie Illusion

A fruit smoothie appears to be the perfect breakfast—natural, vitamin-rich, and light.

But the way it’s consumed changes how the body processes it.

When fruits are blended:

• Their fibre structure is broken down
• Sugar becomes easier and faster to absorb
• The drink turns into a high-glycaemic load beverage

This relates to the concept of Glycaemic Index—how quickly a food raises blood glucose levels.

A smoothie made with bananas, mangoes, dates, and honey may seem wholesome but can spike blood sugar rapidly, especially when consumed on an empty stomach.

The Brown Bread Myth

Brown bread is often assumed to be healthier than white bread—but that’s not always true.

Many packaged “brown breads” are:

• Made from refined flour (maida)
• Coloured with caramel or molasses
• Low in actual whole grains

Even genuine whole wheat bread, once milled into fine flour, loses much of its structural integrity and can still behave like a quick-digesting carbohydrate.

“If ‘wheat flour’ appears before ‘whole wheat flour’ on the label, it’s essentially refined flour with colouring,” Dr. Singh explains.

Why Granola Isn’t Always Healthy

Granola carries a strong “health food” image, but its ingredient list often tells another story.

Typical granola includes:

• Oats baked with honey or syrup
• Jaggery or sugar
• Dried fruits
• Added oils

This combination makes it energy-dense and sugar-heavy, sometimes closer to a dessert than a balanced meal.

“A single serving can contain more sugar than expected, despite being marketed as nutritious,” says Dr. Singh.

Other ‘Healthy’ Foods That May Spike Sugar

The pattern extends beyond breakfast staples. Many foods with a healthy label can still trigger rapid sugar spikes:

• Flavoured yoghurt
• Packaged fruit juices (even “no added sugar”)
• Protein bars with dates or syrups
• Multigrain biscuits
• Excess honey

The real issue isn’t just sugar content—it’s how quickly the body absorbs it.

What Actually Works Better

Instead of relying on labels or trends, experts recommend focusing on metabolic response.

A more balanced approach includes:

1. Prioritise Protein

• Eggs
• Paneer
• Chicken or fish

Protein slows digestion and helps stabilise blood sugar.

2. Add Healthy Fats

• Ghee
• Butter
• Olive oil

Fats reduce the speed of glucose absorption.

3. Choose Whole Over Processed

• Eat whole fruits instead of smoothies
• Prefer minimally processed foods

4. Time Your Meals Wisely

Eating fruits after meals rather than on an empty stomach can reduce sudden spikes.

The Science Behind It

Blood sugar spikes are closely linked to conditions like Insulin Resistance and Type 2 Diabetes. Repeated spikes over time can strain the body’s ability to regulate glucose effectively.

That’s why even “healthy-looking” foods can become problematic if they are:

• Highly processed
• Low in fibre
• High in rapidly absorbable sugars

The Bottom Line

Not everything labelled healthy works the same way inside your body.

“The label is marketing. The blood sugar response is physiological,” Dr. Singh explains.

The real shift happens when you move beyond trends and start understanding how your body actually responds to food.

Because sometimes, the foods you trust the most are the ones quietly working against you.

Protein may be dominating today’s nutrition trends, but there’s another essential nutrient quietly falling behind—fibre. While high-protein diets are widely promoted for weight loss and muscle gain, experts warn that ignoring fibre can lead to long-term health issues.

According to Dr Jeremy London, a board-certified heart surgeon with over 25 years of experience, most people are not meeting their daily fibre requirements—something that can impact digestion, heart health, and blood sugar levels.

🥗 The Fibre Gap Most People Ignore

Modern diets often prioritise protein while overlooking fibre-rich foods like whole grains, fruits, and legumes.

Dr London explains:

Recommended Daily Fibre Intake:

• Women: ~25 grams
• Men: ~38 grams

This shortfall—often called the “fibre gap”—can gradually affect overall health if not addressed.

🍽️ Easy High-Fibre Meals You Can Add Today

The good news? Increasing fibre doesn’t require drastic changes. Simple, everyday foods can make a big difference.

🌅 Breakfast Ideas

• Oatmeal combo:
  Rolled oats (½ cup dry) + 1 cup raspberries + 1 ounce almonds
  → ~15.5g fibre
• Fruit & seed mix:
  1 medium pear + 2 tbsp flaxseeds + yoghurt
  → ~10–12g fibre

🍛 Lunch & Dinner Options

• Lentils (½ cup cooked): ~7.8g fibre
• Black beans (½ cup cooked): ~7.5g fibre
• Balanced plate:
  1 medium sweet potato (with skin) + 1 cup broccoli
  → ~9–10g fibre

These are simple additions—not restrictive diets—making them easy to maintain long-term.

❤️ Why Fibre Matters More Than You Think

Fibre is not just about digestion—it plays a critical role in overall health:

• Helps stabilise blood sugar levels
• Supports cholesterol control
• Improves gut microbiome health
• Aids in weight management and satiety

As Dr London puts it:

⚖️ The Bottom Line

While protein remains important, a balanced diet must include adequate fibre. Ignoring it could mean missing out on key health benefits that go far beyond digestion.

Adding a few fibre-rich foods to your daily meals is a simple, effective step toward better long-term health—no extreme diets required.