Sikh Women's Health Initiative

As Punjabi women, we take pride in our rich culinary traditions. From hearty parathas to creamy lassi, our food is a celebration of flavors. But for many of us dealing with health issues like diabetes, polycystic ovary syndrome (PCOS), or thyroid problems, our diet can sometimes work against us.

Don’t worry, though – we don’t have to give up the tastes we love to stay healthy! Let’s talk about how we can make small changes to support our health while staying true to our culture and heritage.

The Challenge of our Traditional Diet

The traditional Punjabi diet is often high in carbohydrates and dairy. Think about it – roti, rice, paneer, and dahi are staples in most of our meals. While delicious, these foods can make it harder to properly manage sugar levels, weight, and conditions like diabetes and PCOS, which are common in our families. But with a few smart swaps and additions, we can make meals that are both satisfying and better for our health.

Key Health Issues & Their Nutritional Needs

1. Diabetes: Keeping good blood sugar levels is very important. Eating a lot of carbs (like white bread and rice) and sugar can make your blood sugar spike. To better manage diabetes and keep our sugar levels steady, it is important to choose foods high in fiber, like whole grains (brown rice, daal/lentils).
2. PCOS: This condition affects hormone levels and can lead to problems like weight gain, irregular periods, and difficulty getting pregnant. It often causes insulin resistance, which means your body can’t properly use insulin (a hormone that helps control your blood sugar). This can lead to weight gain and high blood sugar. Eating foods that help balance your blood sugar can improve PCOS symptoms.
3. Thyroid Issues: The thyroid is a gland in your neck that controls metabolism (how fast your body burns energy). If you have hypothyroidism (low level of thyroid hormone), it means your thyroid is slow, which can lead to weight gain and tiredness. Eating foods rich in nutrients like iodine, selenium, and zinc can help support your thyroid and improve your energy levels.

For an in-depth guide on adapting the Punjabi diet, check out this pdf resource from HealthLink British Columbia.

Now, let’s discuss some changes and improvements you can easily make in your diet this week!

Smart Swaps for Everyday Eating

1. Roti makeover: Instead of plain wheat roti, try mixing in some bajra (pearl millet) or jowar (sorghum) flour. These whole grains add fiber and help keep your blood sugar steady. Start with a 3:1 ratio of wheat to alternative flour and adjust to your liking.
2. Rice alternatives: Brown rice is a great option, but have you tried quinoa? It cooks just like rice and has a nutty flavor that pairs well with daals and curries. Mix it half-and-half with white rice to start. Cauliflower ‘rice’ is also an option if you want to make bigger changes.
3. Paneer: If you’re used to regular full-fat paneer, try slowly switching to low-fat paneer or tofu (which is also rich in protein and can be cooked like paneer). There are many kinds/textures of tofu so you can see which one you prefer.
4. Dahi: Instead of regular full-fat dahi, try low-fat yogurt or even plant-based yogurt (like almond or coconut yogurt), to support digestive health without excess fat. Or, try switching to greek yogurt (my favorite!), which has much more protein than dahi – great for overall health, less fat intake, and stable blood sugar level.
   • For a more detailed discussion on the role of dairy and protein in our culture and diet, check out this podcast by Learn Punjabi Like A Native.
5. Ghee: For cooking, experiment with using half your usual amount of ghee and replacing the rest with olive oil or avocado oil. You can even incorporate avocados into your diet in general for amazing healthy fats. Check out this video on the health effects of ghee:

Boost Your Plate with Punjabi Superfoods

1. Daals: Our lentils are nutritional powerhouses! Mix up your routine with masoor dal (red lentils), moong dal (green gram), and kala chana (black chickpeas). They’re packed with protein and fiber, which help manage blood sugar and keep you feeling full for longer. Plus they’re delicious!
2. Add more sabzi: Our traditional vegetable dishes are a great source of nutrients. Let’s make them stars of the meal. Leafy greens like palak (spinach), saag (mustard greens), and methi (fenugreek) are rich in iron, calcium, and antioxidants—important for women’s reproductive health. Gobi (cauliflower) and bhindi (okra) are staples—the more colorful your plate, the better. All these vegetables are low in calories but high in vitamins and minerals that support overall health.
3. Spice It Up: Our masalas aren’t just for flavor – they’re medicinal too! Haldi (turmeric), cinnamon, and methi can help with inflammation and blood sugar control. Use them generously in your cooking.

Small Changes for Big Impact

1. Portion control: Try using smaller plates or use katoris instead of big bowls. Fill half your plate with vegetables, a quarter with protein (like dal or chicken), and a quarter with whole grains.
2. Snack smart: Instead of samosas or pakoras, try roasted chana or a small handful of mixed nuts. You can also try makhane (lotus root flower) which are becoming very popular worldwide! They’re just as satisfying but much better for managing your blood sugar.
3. Stay hydrated: Sometimes we mistake thirst for hunger. Keep a bottle of water or unsweetened cha nearby throughout the day.
4. Be mindful of sugar intake: This is a really hard one for me and I’m sure for many of you! Punjabi sweets, like ladoos, barfi, and especially jalebi, are extremely high in sugar and ghee – it is quite astonishing actually. While it’s fine to enjoy these sometimes, try some healthier sweets made with natural sweeteners like gur (jaggery) or dates, or explore recipes using almond flour and coconut.

Move Your Body

Remember, food is just one part of the equation. Regular exercise is really crucial for managing diabetes, PCOS, and thyroid issues. Why not put on some bhangra and dance for 20-30 minutes a day? Bhangra is fun, and great cardio! You can also try going on a walk (listen to paath to achieve two tasks in one) or meet up with a friend for brisk walk in the park, improving your social connections too. Yoga is also great.

Remember to get about 30 minutes of exercise per day, 5 times a week, for the best effects on your heart and overall health.

Sample Meal Plan

Let’s explore a variety of meal ideas that combine traditional Punjabi flavors with healthier choices. Mix and match to make satisfying meals that suit your taste and health needs.

Breakfast:

1. Moong dal cheela with a small dollop of low-fat dahi and sliced cucumbers.
2. Oats upma with mixed vegetables and a sprinkle of roasted peanuts.
3. Whole grain toast with avocado and a boiled egg.
4. Besan pancakes topped with fresh berries and a drizzle of honey.
5. Greek yogurt parfait with fresh fruits and a handful of nuts.

Lunch:

1. Mixed grain roti with baingan bharta and kachumber salad (chopped cucumber, tomato, onion).
2. Quinoa pulao with rajma masala curry and steamed mixed vegetables on the side.
3. Brown rice and chole/chana masala with a side of roasted lauki (bottle gourd).
4. Whole wheat wrap (like a kathi roll) filled with tandoori paneer and fresh veggies.
5. Masoor dal khichdi with a side of raita made from low-fat yogurt or greek yogurt.

Snacks:

1. A small handful of almonds and a cup of masala cha (made with low-fat milk).
2. Roasted chana with a sprinkle of chaat masala.
3. Roasted makhane.
4. Sliced apples with a tablespoon of peanut butter.
5. Homemade dhokla with green chutney.

Dinner:

1. Tandoori chicken or tofu with quinoa pulao and palak sabzi.
2. Grilled fish with mustard sauce, served with barley khichdi and bhindi masala
3. Lentil and vegetable curry served over cauliflower ‘rice’.
4. Baked chicken tikka with whole wheat naan and mixed vegetable curry.
5. Stuffed capsicum (bell peppers) with a side of daal and cucumber raita.

Dessert (in moderation):

1. Fresh fruit chaat (apples, bananas) with a sprinkle of chaat masala.
2. Small bowl of phirni made with almond milk and stevia.
3. Frozen yogurt topped with a teaspoon of crushed nuts.
4. Baked apple slices sprinkled with cinnamon.
5. One small piece of dark chocolate (70% cocoa or higher).

Remember, the key is balance and moderation. You don’t have to stick to this plan rigidly – use it as inspiration to create meals that work for you. Listen to your body, and don’t forget to enjoy your food!

For more information and ideas on adapting Punjabi diet for better health, or especially if you want to go on a fitness journey, check out this amazing website: Azad Singh Fitness.

Remember, It’s a Journey

Making changes to our eating habits isn’t always easy, especially when food is the center of our culture. Start small – maybe try one new recipe a week or swap out one ingredient at a time. The goal is progress, not perfection.

By making these small, sustainable changes, we can enjoy our favorite Punjabi flavors while taking care of our health. Whether you’re managing diabetes, PCOS, thyroid issues, or simply want to feel your best or set a better example for your children, remember that every small step counts. Here’s to delicious food and vibrant health – they can go hand in hand!

What changes are you excited to try? Share in the comments, and let’s support each other on this journey to better health!