In a world where avocado sandwiches, quinoa, and peanut butter dominate healthy food trends, we often overlook equally nutritious and cost-effective options available in our own kitchens—rooted in Indian culture, history, and ancestry.
While many foreign countries are embracing Indian traditions such as yoga and Ayurveda, people within India are increasingly prioritizing Western foods, neglecting desi staples that are rich in nutrients, heritage, and healing properties.
It’s time to shift our focus from imported nutrition to desi superfoods, which are just as healthy, more affordable, and promote a holistic lifestyle.
I will be sharing some locally-sourced alternatives to popular imported health foods—nutritious, budget-friendly, and rooted in our culture.
• Avacado can be replaced with Coconuts- Avocados are a source of healthy fats, but consuming coconuts also provides a similar amount of healthy fats, along with antioxidants and fiber. While avocados are known to promote healthy skin and hair, coconuts offer similar benefits.
If taste is a concern, avocados are typically spread on bread and eaten as a sandwich, whereas grated coconut—with a similar texture—can be used in chutneys or as a spread.
• Almond milk can be replaced with butter milk- Almond milk has become a popular trend, often praised for being lactose-free. However, buttermilk (chaas) is also considered lactose-free and contains less sugar than almond milk. Rich in protein, buttermilk is an excellent source of hydration, especially during the summer months.
Tip: Add roasted cumin, mint, and black salt to buttermilk for enhanced flavor.
• Brown sugar can be replaced by palm sugar- Although it is always advisable to consume sugar in limited quantities, if given a choice, palm sugar is considered a better option than brown sugar. While brown sugar is derived from sugarcane, palm sugar is sourced from dates, coconut, and palm trees. The less processed the sugar, the more natural it is.
Brown sugar causes a quicker spike in blood sugar levels compared to palm sugar. In fact, palm sugar has a caramel-like flavor that can enrich the taste of desserts.
• Popcorn and expensive healthy chips can be replaced with Makhana- While puffed popcorn and expensive diet chips are often marketed as healthy and low-calorie snacks, they usually come with hidden ingredients such as preservatives, added sugar, and sometimes palm oil. Snacking often feels enjoyable—whether while watching a movie or satisfying small hunger pangs. So why not choose an alternative that is both delicious and rich in calcium, without the guilt?
Makhanas (fox nuts) are affordable, especially when bought in larger quantities, and offer great value for money. They can satisfy both sweet and salty cravings and can be customized to suit your taste. One of the best ways to enjoy them is by roasting with a spoonful of ghee (a healthy fat), and adding a pinch of salt and chaat masala for enhanced flavor.
• Granola can be replaced with poha nut mix or roasted chana+ dry fruits- The substitutes mentioned are cost-effective and can be purchased at half the price of granola. Although granola is considered a healthy option, the packaged versions—especially those that are not homemade—often contain high amounts of sugar and oil.
A mix of roasted chana, almonds, and nuts is rich in protein and fiber, providing long-lasting energy. This combination can be enjoyed in breakfast bowls, as a dessert topping, or simply as a snack.
In our pursuit of healthy food options, we often overlook the power of desi traditional foods. By making small, conscious switches in our diet, we can embrace a more holistic, sustainable, and nourishing lifestyle—one that’s rooted in our heritage and better suited to our bodies.
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