The foci of an optimal diet include high protein foods (lean meats, lentils, legumes, and low fat dairy), low glycemic index carbohydrates ( vegetables, certain fruits, whole grains), and healthy fats to support the body (omega 3 fatty acids and polyunsaturated fats). Highly processed and refined carbohydrates as well as saturated fats and trans fats should be avoided. The guiding principle should be to eat foods that have a low glycemic index to avoid spikes in blood sugar which leads to insulin release and subsequent fat storage. It is important to also avoid dangerous fats that contribute to heart disease.
Following these principles should help with fat balance as well as helping to manage diseases such as diabetes and heart disease which are rampant in the south Asian population as well as the around the world. Fortunately ,with minor modifications such as limiting rice, breads, sweets, ghee, and high fat meats and dairy and focusing on vegetables, fruits, lentils, lean meats, and low fat dairy products, the south Asian diet is ideal for healthy living.