Indian Foods: AAPI’s Guide To Nutrition, Health and Diabetes SECOND EDITION Edited by RANJITA MISRA Professor & Research Director Center for the Study of Health Disparities (CSHD) Member, Intercollegiate Faculty of Nutrition Texas A&M University Contributors Nirmala Abraham Theja Mahalingaiah Padmini Balagopal Suraj Mathema Rita (Shah) Batheja Ranjita Misra Nimesh Bhargava Chhaya Patel Sharmila Chatterjee Thakor G Patel Madhu Gadia Sudha Raj Wahida Karmally Nirmala Ramasubramanian Keya Deshpande Karwankar Janaki Sengupta Karmeen Kulkarni Geeta Sikand Allied Publishers Private Limited New Delhi Mumbai Kolkata Chennai Nagpur Ahmedabad Bangalore Hyderabad Lucknow i Copyright © 2011 by AAPI All rights reserved. Written permission must be secured from AAPI to use or reproduce any part of this book. ISBN: 978 --- 81 --- 8424 --- 687687687 --- 222 Cover page designed by Ranjita Misra Photographs in the cover page were contributed by Wahida Karmally, Gerald Lemole, Nutrilite Health Institute, Kunal Patel, TG Patel and Parul Todai Reviewers Padmini Balagopal, Rita Batheja Wahida Karmally, Karmeen Kulkarni, Ranjita MisraMisra,, TG PatelPatel,,,, SudSudhaha Raj and Nirmala Ramasubramanian Published by Sunil Sachdev M/s. Allied Publishers Pvt. Ltd., 751, Anna Salai, Chennai – 600 002. The American Association of Physicians of Indian Origin (AAPI) 600 Enterprise Drive, Suite 108 Oak Brook, IL 60523 ii Contents Preface v TG Patel, MD, MACP Acknowledgements vii TG Patel, MD, MACP Forward ix Ajeet Singhvi, MD, FACG Chapter 1 Introduction 1 Dr. Sudha Raj, PhD, RD Chapter 2 Epidemiology, Risks and complications of Diabetes 6 Dr. Ranjita Misra, PhD, CHES & TG Patel, MD, MACP Chapter 3 Preventing Heart Disease in Asian Indians 11 Dr. Geeta Sikand, MA, RD, FADA, CDE, CLS Chapter 4 Renal Diet 23 Chhaya Patel, MA, RD, CSR Chapter 5 East Indian (Odia and Bengali) Cuisine 36 Dr. Ranjita Misra, PhD, CHES, FMALRC Chapter 6 South Indian Cuisine 40 Nirmala Ramasubramanian, MS, RD, CDE Chapter 7 Maharashtrian Cuisine 45 Keya Deshpande Karwankar, MS Chapter 8 Gujarati Cuisine 48 Rita Batheja, MSc, RD, CDN Chapter 9 North Indian Cuisine 52 Madhu Gadia, MS, RD, CDE Chapter 10 Nepali Cuisine 56 Suraj Mathema, MS, RD, CDE Chapter 11 Low Fat Cooking & How to Modify a recipe 60 Nimesh Bhargava, MS, RD, CNSD, MBA Chapter 12 Choosing Healthy Snacks 71 Janaki Sengupta, MSc, RD, CDN, CDE Chapter 13 Desserts of India 76 Sharmila Chatterjee, MSc, MS, RD, CDE iii Chapter 14 Managing your Menu in an Indian Restaurant 79 Karmeen Kulkarni, MS, RD, BC-ADM, CDE Chapter 15 Carbohydrate counting for Indian Foods 81 Karmeen Kulkarni, MS, RD, BC-ADM, CDE Chapter 16 Healthy Weight: Make it Your Lifestyle! Healthy Choices in Nutrition and 84 Physical Activity are Most Effective in Fighting Obesity Dr. Wahida Karmally, DrPH, RD, CDE, CLS, FNLA Chapter 17 Exchange Lists for Indians with Diabetes 88 Chhaya Patel MA, RD, CSR Chapter 18 Selecting Foods from Different Food Groups in the Asian Cuisine 95 Padmini Balagopal, PhD, CDE, RD, IBCLC (lead author) Chapter 19 Do Indian Spices and Condiments Have a Rol e to Play in Preventive Health and 97 Therapeutics? P. Balagopal, W. Karmally, K. Kulkarni, R. Misra and S. Raj Chapter 20 Summary 10 6 Padmini Balagopal, PhD, RD, CDE, IBCLC Appendix 1 Gestational Diabetes Sample Meal Plan 11 5 Sharmila Chatterjee, MSc, MS, RD, CDE Appendix 2 Diabetes Numbers at a Glance 11 7 National Diabetes Education Program (NDEP) Appendix 3 Diabetes Mellitus Pocket Reference Card 11 8 Developed by the Diabetes Committee of Indo-US Health Summit Appendix 4 Clinical Preventive Services for Normal Risk Adults 120 Recommended by the U.S. Preventive Services Task Force Appendix 5 Glossary 12 2 Theja Mahalingaiah, MA, RD & Nirmala Abraham, MS, RD Appendix 6 What Can I Eat to Manage my Diabetes English 128 Hindi 132 What Can I Eat to Manage my Diabetes (Regional Languages)Languages) Bengali 136 Gujarati 140 Kannada 144 Malayalam 148 Marathi 152 Odia 156 Punjabi 160 Sindhi 164 Tamil 168 Telugu 172 iv Preface Indian Foods: AAPI’s Guide to Nutrition, Health & Diabetes is a labor of love by a group of dedicated dietitians. This booklet has information which will guide Asian Indians and particularly Indian Americans of Indian origin better manage and prevent diabetes, hypertension, obesity and hyperlipidemia. In addition, this book can be used by physicians and other health care professionals who see patients in their clinic using the Asian Indian cuisine . I believe this book is a must have for all Indian Americans. It is available on the American Association of Physicians of Indian Origin ( AAPI) website at www.aapiusa.org/resources . This revision is pr esented to the Indian American c ommunity and physicians as a community service on behalf of AAPI. The reader will find that this edition has a few added chapte rs and appendices. The two new chapters include “ Do Indian Spices and Condiments Have a Role to Play in Preventive Health and Therapeutics” & “Renal Diet.” It is our small effort to help our community take charge to prevent diabetes, hyperlipidemia, and obesity and manage them if present. With best wishes, T.G.Patel, MD, MACP Advisor, Public Health Committee, AAPI v vi 0 Acknowledgement The revised edition of the book was done in a timely manner due to Dr. Ranjita Misra’s leadership and coordinating efforts. We would also like to thank Padmini Balagopal as the coordinating editor for the first edition and Rita (Shah) Batheja as co-chair for her invaluable help in bringing together an expert group of contributors. I want to personally thank the authors Nirmala Abraham, Padmini Balagopal, Rita Batheja, Sharmila Chatterjee, Keya Deshpande, Madhu Gadia, Wahida Karmally, Karmeen Kulkarni, Theja Mahalingaiah, Suraj Mathema, Ranjita Misra, Chhaya Patel, Sudha Raj, Nirmala Ramasubramanian, Janaki Sengupta and Geeta Sikand. These authors took time out of their busy family life, academics and work to revise this edition of the book. To date, this book is still one of the best resources on preventive health and disease management on the Asian Indian cuisine presented in a simple and user friendly format. This book can be downloaded in its entirety from the website www.aapiusa.org/resources/nutrition.aspx for use. The reviewers Padmini Balagopal, Rita Batheja, Wahida Karmally, Karmeen Kulkarni, Ranjita Misra, T.G.Patel, Sudha Raj and Nirmala Ramasubramanian have done a tremendous job in getting the reviews back in time and in ensuring the accuracy of the material. The Pocket Reference Card for diabetes was created by the Diabetes Committee of the Indo-US Health Summit, a new additions to this book. I want to thank Drs. Ritesh Gupta, Shashank Joshi, Anoop Misra, T.G.Patel and Banshi Saboo, along with the advisors who helped revise this Pocket Reference Card. This committee consists of Drs. Anuj Bhargava, Arvind Gupta, Neha Gupta, Shilpa Joshi, Sailesh Lodha, Mohan Mallam, Sundar Mudaliar, Rakesh Parikh, V. Ranga, Jayesh B. Shah, Ronak Shah, Priya Sivaprakasan, and Vijay Viswanathan. The Gestational Diabetes meal plan was created by Sharmila Chatterjee, another new addition to this book. I want to thank Padmini Balagopal for creating “What Can I Eat to Manage my Diabetes” and Wahida Karmally and Karmeen Karmally to review the document & the translators of the regional languages (Bengali, Gujarati, Hindi, Kannada, Malayalam, Marathi, Odia, Punjabi, Sindhi, Tamil and Telugu) Rajasri Chatterjee, Kaushik Chatterjee, Sharmila Chatterjee, Alokeraj Banerjee, Balwant Suthar, Rita Batheja, Bharat Shah, Varun Japee, Vanita Manchanda, Uday Meghani, Varsha, Roshan Khaki, Kavitha Simha, Sheela Krishnaswamy, Shaji Tewani, Alex Johnson, Vaishali Mohile, Deepa Inamdar, Anita Mishra, GB Patnaik, Indu Jaiswal, Murali Sadani, Purshotam Sharangdhar, Sushila Sarangdhar, Suguna Lakshmi Narayanan, Anuradha Sivasundar, A Narasimha Reddy, Latha Sashi, N Lakshmi, and P Janaki Srinath. Finally, I want to thank all the Indian Americans in the U.S. and Indians in India for helping us to assess data on our community by participating in different research projects. This book is a tribute to all Indian Americans and Indians all over. T.G.Patel, MD, MACP vii viii FORWARD BY AJEET R. SINGHVI, PRESIDENT AAPI I am pleased to see the publication of the second edition of Indian foods: AAPI’s Guide to Nutrition, Health and Diabetes. The first edition was hugely successful and this edition was overdue and is being published at the right time. Although there are over two thousand books on diabetes listed in the catalog of the Library of Congress (2,218 at the last count), however, there is a paucity of literature that deals with the largest population at risk: The Indian Population. The ancient Ayurvedic treatises by Sushruta and Charaka recommended diet as treatment for diabetes more than two thousand years ago in India. This is as relevant today, if not more so, as it was then. Further, it is not only of great value to Indians here in States but also to the general population India – especially given the expansion of quick service restaurants and the concomitant adoption of a diet of highly processed, high calorie, high sugar, high fat, but low nutrient value foods. It will be of special benefit to all to realize that the concept of diet as treatment is centuries old. Through this concept, people will discover new and tasty foods that help manage or even reverse their diabetes and other related conditions. This publication is truly unique. The contributors include M.D.s, Ph.Ds, and Registered Dietitians. There is a diet plan to suit every palate and for different ethnic groups and regions. The authors have taken into account the changing environment, customs, and preferences and have made modifications to suit all the segments of the population and all taste buds in the contemporary society. This book makes us all proud. Health is wealth, and this book takes us a step forward in that direction.