Indian savouries

Indian savouries, such as mixtures and fried dals, are traditional snacks known for their delightful combination of nuts, lentils, and spices. These snacks are popular for their crunch and array of flavors, including salty, spicy, and sometimes sweet.

1.Sodium: These snacks can be high in salt, which is important to monitor for blood pressure and heart health. The recommended limit is less than 200 mg of sodium per serving.

2.Fats: Often prepared by frying, these items are rich in fats, particularly saturated fats. It's best to keep saturated fat intake below 5g per serving.

3.Sugars: While not typically high in sugars, some varieties may have added sugars for taste. Aim for less than 5g of added sugars per serving.

4.Artificial Additives: Watch out for artificial flavors and preservatives which can be common in packaged snacks.

When shopping for Indian savouries, choose options that use healthier oils like olive or sunflower oil and are lower in salt and saturated fats. Check the nutritional labels for sodium, sugar, and fat content. Always aim to pick snacks with fewer artificial ingredients and a simple, understandable ingredient list. This will help you enjoy these tasty snacks while maintaining a healthier diet.

White Rice

White rice, encompassing popular varieties like Basmati and Sona Masoori, is a staple in Indian cuisine. It is the refined form of rice where the husk, bran, and germ layers are removed, yielding grains that are light and fluffy. It is integral to various traditional dishes like biryanis, pulavs, and everyday meals across India.

1.Nutritional Variance Among Types: Different types of white rice, such as Basmati and Sona Masoori, have variations in their nutritional content. Basmati rice, for example, typically has a slightly higher fiber content and a lower glycemic index than other white rice types, making it a slightly better option for blood sugar control.

2.Glycemic Index Variability: The glycemic index (GI) of white rice can vary. For instance, Basmati rice generally has a medium GI (around 58), whereas short-grain white rice tends to have a higher GI, making it more likely to spike blood sugar levels.

When purchasing white rice, consider the specific variety and its inherent properties. Opt for types like Basmati for a lower glycemic impact if managing blood sugar is a concern. Ensure thorough washing and prepare it using methods that can reduce arsenic levels, such as using excess water and draining it after cooking. Also, diversifying your diet with different types of rice and grains can help mitigate any nutritional and health risks associated with regular white rice consumption. Pairing white rice with fiber-rich foods and proteins can also help balance its impact on blood sugar levels.

Rice flour

Rice flour is an integral part of Indian cooking, available in both fine and coarse varieties. It's made by grinding rice into a powder and is widely used across various regional cuisines in India. Rice flour is used for making a range of dishes from traditional sweets to savory snacks, and even as a thickening agent in recipes.

1.Nutritional Content: Rice flour is a source of carbohydrates and provides minimal protein and fiber. It is naturally gluten-free, making it a preferred choice for those with gluten sensitivities.

2.Gluten-Free: Its gluten-free nature is particularly beneficial in a country like India where many people suffer from wheat allergies and celiac disease.

3.Culinary Uses: In South India, rice flour is commonly used in recipes like dosa, idli, and appam. It is also used to make sweets such as modak and snacks like murukku and thukkada. In Eastern India, it is used in pithe and other traditional sweets.

4.Texture and Consistency: The choice between fine and coarse rice flour can affect the texture of the dish. Fine rice flour is typically used for sweets and smooth batters, whereas coarse rice flour is suitable for crispier textures.

When purchasing rice flour, consider the type of recipes you plan to use it for. Ensure the rice flour is finely milled and free from any impurities if it's intended for desserts or smooth batter preparations. For those looking to incorporate it into gluten-free diets, always check that it is labeled as gluten-free to avoid cross-contamination. Mixing rice flour with other gluten-free flours can enhance both the nutritional value and the textures of gluten-free baked goods. Opt for rice flour that is organically produced to avoid potential contaminants and pesticides often associated with conventional rice farming.