For the longest time, most of us Indians grew up believing that all our traditional foods are delicious—which inevitably means they are indulgent, loaded with too many goodies, and are therefore unhealthy. For the longest time, we believed what the West and its medical experts told us about a healthy, balanced diet, ignoring centuries of traditional wisdom and knowledge. Naturally then, even today, when we think of eating a healthy diet that helps us gain weight by improving our muscle and bone mass instead of fat mass, we immediately refer to Western wisdom.
In recent years, a lot of this has changed. Yes, most of us still gravitate towards lean meats and exotic foods like avocados, tofu and quinoa for that boost of protein and other nutrients we need for healthy weight gain. But thanks to Indian nutritionists like Rujuta Diwekar, we have now stopped demonising our traditional foods as unhealthy. Western medicine is also catching up now, realizing that Ayurvedic and traditional Indian culinary knowledge has forever been in tandem with nature and human health.
So, nowadays, if you are looking for a healthy weight gain diet to build muscle mass and strengthen your bones, you need not cut off all Indian traditional foods. Sure, eating deep fried food or red meat can do your heart health harm, but there are plenty of other options within the vast repository of Indian regional cuisines. Here are some of those Indian traditional foods that will always help you with healthy weight gain.
Video credit: YouTube/Hebbar's Kitchen
Ghee
Did you know that nutritionist Rujuta Diwekar calls ghee a time-tested Indian superfood? The reasons behind this are plain and simple. With no lactose and plenty of healthy fatty acids, ghee is packed with vitamins A, E and K along with some proteins. Known to aid digestion and immune health, ghee is also great for healthy weight gain. A spoonful of ghee with your meals is going to do a world of good.
Dal
What we Indians generally call dal is basically a whole list of lentils and legumes. As a category of food, all dals are packed with plant proteins, dietary fibre, essential minerals like iron, potassium, manganese and phosphorous, and trace amounts of vitamins. From sambhar to dal tadka, from cholar dal to dal palida, all lentil dishes we generally know as dal are great for healthy weight gain.
Paneer
Call it chhena or paneer depending on your region of origin, but most households across India consume this dairy product—and many even make it from scratch at home. Paneer is not only packed with protein, but also essential minerals like calcium, potassium and magnesium. From strong bones to building muscle mass, paneer can help you with a lot. And there are so many paneer dishes we love, from bhurji to makhani, that you’d never get bored with it either.
Chole
If there are two things sturdy and healthy North Indians swear by for strength, it is the power of ghee and chole. Commonly known as just chickpeas, chole comes in two chief variations, black/brown and off-white—and both are packed with plant proteins, minerals and loads of flavour when cooked. Again, there is no dearth of chole recipes in our repertoire, right? In fact, you can even have these chickpeas boiled.
Laddoo
Because laddoos are festive, most of us tend to think they are also unhealthy, but that’s a myth that needs to be broken. Most laddoos, whether they are Besan Laddoos or Pinnis, are packed with lentils, grains, dry fruits, ghee and either sugar or jaggery. This makes them protein-packed goodies that are also loaded with healthy fats, minerals and vitamins from the best, healthiest ingredients in the world.
White Rice
Another Indian ingredient that is demonized by most is white rice, which is believed by most to be starchy and unhealthy. But the fact is, and nutritionist Rujuta Diwekar attests to this, white rice packs quite a lot of protein and is very easy to digest. Sure, it lacks dietary fibre, but white rice is still loaded with minerals and proteins that you need for healthy weight gain. So, don’t say no to that bowl of chawal.
Coconut
Rich and naturally sweet, coconut is often derided as being a calorie-heavy food. Coconut milk, coconut flesh, tender coconut all do pack a lot of calories, but they also have proteins you need for healthy weight gain. Coconut is also packed with dietary fibre, healthy fats and essential minerals like iron, selenium and copper. So, indulge in those coconut laddoos and curries to gain weight the healthy way.
Chikki
There’s a reason why most North Indian and West Indian households prepare a variety of chikkis during winters. Loaded with jaggery, peanuts, sesame seeds and often coconut, chikkis are so nutrient-dense that you are bound to gain weight the healthy way if you eat them. All chikki ingredients are sources of plant proteins and minerals like calcium, iron and phosphorous. So, bite into some brittle chikkis for your next snack.
Potato
Potatoes are technically not of Indian origin, so they aren’t mentioned in Ayurvedic texts. But if you are looking for foods to help with healthy weight gain, then aloo should be a part of your diet because it is a great source of protein and dietary fibre. By itself, potato isn’t fatty, so if you don’t deep fry them, their nutritional integrity is bound to help with your muscle-building diet.
Paratha
Across India, stuffed parathas are made with some of the most nutrient-dense ingredients possible—whole wheat flour, mild spices, fresh herbs and protein-packed stuffings like spinach, fenugreek, potatoes, paneer, eggs, lentils, chicken, etc. Unless you choose to deep fry them, parathas are healthy and wholesome meals that will definitely help you gain weight the healthy way.