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Idli, dosa, poha and paratha are all essential ingredients for traditional Indian breakfasts and are preferred any day over a bowl of breakfast cereal before general council. Paratha is relatively easy to prepare by just kneading the dough, filling it with the filling (optional), and rolling it into the desired flatbread. Not to mention, paratha is an incredibly versatile dish that can be enjoyed in different ways and can be stuffed with a variety of fillings like aloo, paneer, onion, gobi, palak and mouli. Its versatility makes it an ideal choice for breakfast, lunch, dinner, and even a snack option. In fact, they find a special place in the menu of street side stalls, local restaurants, and even high-end restaurants. When made from 100% whole wheat flour, millet flour like bajra, jowar, etc., paratha provides complex carbohydrates and minerals. Also, stuffed parathas often contain vegetables which add essential vitamins, minerals and fiber to the diet. Overall, the simplicity of cooking, taste, and versatility have made paratha a staple food in Indian homes. However, individuals trying to lose weight feel that they need to eliminate paratha from their diet to see results, but this is not the case, in fact, here is how to eat paratha without gaining weight.
1. Choose healthy flour for kneading the dough:
Avoid white flour or all-purpose flour for preparing paratha flour because the refining process reduces the fiber content of all-purpose flour, making it less beneficial to overall health. Wheat naturally contains vitamins, minerals, and antioxidants, but they are concentrated in the bran and germ, which are removed during the milling process to make all-purpose flour. As a result, all-purpose flour contains lower levels of nutrients such as B vitamins, vitamin E, iron, zinc, and magnesium. Maida also has a high glycemic index, which means that it raises blood sugar levels quickly after consumption. Foods with a high glycemic index can cause spikes and crashes in blood sugar levels, which can contribute to an increased risk of type 2 diabetes, weight gain, and other health problems. Make your paratha from 100% wheat flour and millet flour like bajra and jowar to avoid gaining weight. Also read: “The 10 Healthiest Flours for Weight Loss”.
2. Choose a high-protein filling:
Paneer, green peas, sattu, sprouted mung dal, broccoli, and even potato stuffing are undoubtedly healthy; However, paneer, green peas, and sprouted sattu have a higher protein content as compared to the others. When trying to lose weight, optimizing the protein content helps greatly and choosing a filling that is high in protein will help meet your protein requirements.
3. Use less oil, and choose healthy fats:
Cooking oils are a highly concentrated source of calories, with refined sunflower oil (commonly used in Indian cooking) having approximately 120 calories per tablespoon and mustard oil having 124 calories. The other most popular cooking oils (Vegetable, olive, coconut, canola) were found to have calories in the same range with 14 grams of fat per tablespoon. By eliminating or limiting oil consumption, individuals can significantly reduce calorie intake, which will support their weight loss efforts. Use little oil or choose those that contain healthy fats like olive oil or ghee to make parathas.
4. Choose healthy side dishes:
Healthy side dishes add flavor and variety to a meal. Side dishes provide an opportunity to incorporate a variety of nutrient-dense foods. They complement the main course and provide contrasting textures, colors, and tastes. For example, homemade pickles are a good source of probiotics, yoghurt is a good source of probiotics, calcium etc. Also, raita, a yogurt-based condiment, can be made with healthy additions like cucumber, onion and mint.
5. Include a tasty salad:
Combining paratha with salad can make for a good and nutritious meal. You can prepare a simple salad with cucumbers, tomatoes, onions, carrots, etc., and a squeeze of lemon for a tangy taste. Another option is to use the paratha as a base and then top it with the salad. Cook the paratha as usual and then top it with a generous serving of fresh salad ingredients such as lettuce, carrots, cucumbers, and even boiled or roasted chickpeas. Roll or fold the paratha to enjoy a delicious and nutritious blend of flavours.
6. Mix paratha with a nourishing curry:
Paneer-based curries, such as paneer tikka masala or palak paneer, are rich and creamy options that pair perfectly with paratha. Or enjoy paratha with a bowl of dal for a complete and satisfying meal. The mixed vegetable curry will also add a lot of flavor and nutrients to the meal.
7. Practice Portion Control:
More importantly, practicing portion control is essential with even the healthiest weight-loss foods, as it helps manage calorie intake. By controlling portion sizes, you can reduce your overall calorie intake, help include nutrient-dense foods, and form healthy eating habits. The combination of portion control and exercise may amplify your weight loss efforts. Even if it is paratha, poha or oats, it is essential to practice portion control.
In summary, paratha can be part of a balanced diet, and can be enjoyed as part of a complete meal, that includes healthy fillings and side dishes. More importantly, if you are struggling to lose weight and confused about what to eat and what not to eat, Subscribe to Rati Beauty diet plans to lose weight successfully.
The 10 healthiest flours for weight loss
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