Is South Indian food the healthiest cuisine in India |

When it comes to healthy eating, South Indian cuisine is often considered as one of the best options in the country. With its emphasis on fermented foods, whole grains, and nutrient-dense ingredients, it is no wonder that this regional cuisine has gained a reputation for being both delicious and good for you. But is it truly the healthiest cuisine in India? We spoke to Shivam Dubey, who is a celebrated Health Coach and Fitness Influencer, and here’s what he has to say about it.
“One of the standout features of South Indian cuisine is its reliance on fermented foods like Idli, Dosa, and Uttapam. These dishes are made from batters that have been fermented overnight, which introduces beneficial probiotics into the mix,” he explains. “Probiotics are crucial for maintaining a healthy gut microbiome, which plays a pivotal role in digestion, nutrient absorption, and overall well-being.”
Why South Indian cuisine is the best?
The fermentation process not only enhances the probiotic content but also makes these foods easier to digest and more gut-friendly. Shivam adds that dishes like Idli and Dosa are typically paired with protein-rich accompaniments like Sambhar or chutney, providing a balanced meal that combines carbohydrates, proteins, and other essential nutrients.
Another advantage of South Indian cuisine is its focus on whole grains and lentils. “The foundation of many dishes, such as Idli, Dosa, and Uttapam, is a combination of rice and lentils.” While rice provides essential carbohydrates for energy, lentils offer a valuable source of plant-based protein, fibre, and various micronutrients.”
Furthermore, South Indian cuisine is known for its liberal use of spices like turmeric, cumin, mustard seeds, and asafoetida, which not only enhance flavour but also offer a range of health benefits. Turmeric, for instance, is renowned for its anti-inflammatory and antioxidant properties, while cumin and asafoetida can aid digestion.
The cooking methods
Shivam also highlights the cooking methods used in South Indian cuisine as a contributing factor to its healthfulness. “Steaming and sauteing are preferred over deep-frying, making dishes like Idli and Upma low in fat and calories while preserving the nutritional integrity of the ingredients,” he notes.
In addition to these factors, South Indian cuisine incorporates ingredients like tamarind, curry leaves, and coconut, which provide an additional boost of antioxidants, vitamins, and beneficial fats like medium-chain triglycerides (MCTs). “These ingredients help combat oxidative stress in the body, reducing the risk of chronic diseases,” explains Shivam. “Coconut, in particular, is rich in MCTs, which are known for their energy-boosting properties.”
While South Indian cuisine certainly has many healthy attributes, Shivam cautions against making sweeping generalisations. Like any cuisine, there can be both healthy and unhealthy options within South Indian cooking. It’s important to make mindful choices and balance your meals with a variety of nutrient-dense foods from different culinary traditions.
South Indian cuisine, with its probiotic-rich fermented dishes, nutrient-dense whole grains and lentils, and antioxidant-packed ingredients like turmeric and curry leaves, provides a delicious yet nutritious approach to eating – one that can significantly benefit overall health and wellness when practiced mindfully.
Some of the healthiest and popular fermented dishes from South Indian cuisine are:
Idli: Steamed rice and lentil cakes, fermented overnight, served with chutney and sambar.
Dosa: Thin, crispy pancakes made from fermented rice and lentil batter, served with various accompaniments.
Appam: Soft, fluffy pancakes made from fermented rice and coconut milk batter, often paired with stew or curry.
Curd Rice: Cooked rice mixed with yogurt and tempered with spices, a soothing and probiotic-rich dish.
Kadubu: Steamed rice dumplings stuffed with seasoned lentils or coconut, a traditional dish from Karnataka.

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