Balancing Health: A Nutritional Guide for the Punjabi Community
Hello, my name is Sameera Gill. I’m a first-year student at UC Berkeley studying Integrative Biology. In this blog post, I will discuss the importance of maintaining a balance between traditional Punjabi food and modern nutritional recipes for our Sangat members. We all know that Punjabi food consists of — ghee, whole wheat roti, and large portion sizes. However, the food we eat daily is not always beneficial for our health, making it essential to find a balance between tradition and nutrition.
Health Risks of a Punjabi Diet
While the tradition of our Punjabi diet isn’t entirely unhealthy because of its rich flavor and nutrition, it can pose health risks to our community if not balanced correctly.
Fried Food: Popular snacks like samosas, pakoras, and bhaturas are deep-fried and contain a lot of dangerous trans fats. Regularly eating fried meals raises the risk of heart disease and causes weight gain.
High Sodium Intake: Traditional achar frequently has a lot of salt. Frequent use of meals high in salt can cause hypertension and associated cardiac problems.
Healthy Alternatives
Having an awareness of these health risks doesn’t mean avoiding them altogether. Instead, incorporating or portioning can help mitigate the health risks. Here are some examples of healthy alternatives:
Salads in meals: When eating, it's helpful to have a large plate of salad. It will reduce the likelihood of overeating and provide the body with fiber, which helps with digestion.
Steer clear of fried midday snacks: In between meals, many Punjabis like to eat samosas, matthis, or pakoras. Instead, have green tea with roasted chana, fruits, sprouts, and other nuts. The intake of vitamins and minerals will rise as a result and keep you energized.
While the Punjabi diet is delicious and has many healthy aspects, it's important for our Sangat members to stay informed about potential health risks. By practicing moderation, we can enjoy our traditional foods while maintaining good health.
