For years, carbohydrates have been unfairly labelled as the primary culprit behind weight gain, a narrative that has gained significant traction in recent times. However, this perspective overlooks crucial nutritional science. The reality is that consuming the correct types of carbohydrates in appropriate quantities does not lead to unwanted weight gain. This vital message was recently reinforced by renowned lifestyle coach Luke Coutinho through a social media post aimed at dispelling myths surrounding traditional Indian foods.
Why Traditional Indian Foods Like Idli and Dosa Are Nutritional Powerhouses
Taking to Instagram, Luke Coutinho passionately defended classic South Indian staples, referring to them as "fermented legends." He highlighted how generations of ancestors consumed foods like dosa and idli regularly while maintaining lean, strong, and disease-free bodies. Coutinho urged people to stop demonising these foods, pointing out that the real adversaries are modern habits like "your Netflix 10-minute junk delivery, sitting all day, overeating, and an over-chill lifestyle."
He elaborated on the science behind these fermented dishes, explaining that idli and dosa are natural probiotic powerhouses. The fermentation process of the rice and urad dal batter breaks down carbohydrates, enhances nutrient absorption, and nourishes gut bacteria more effectively than many expensive probiotic supplements. His core advice is not to shun these foods but to embrace portion control and intelligent food pairing.
The Real Science of Carbohydrates and Weight Management
The human body relies on carbohydrates as its primary energy source, essential for brain function, muscle activity, and daily tasks. Common Indian staples like rice, roti, potatoes, oats, fruits, vegetables, and pulses are all carb sources. Upon consumption, carbs break down into glucose for energy. Excess glucose is first stored as glycogen in the liver and muscles. Only when these glycogen stores are full does the body convert additional excess into fat.
Scientific studies indicate that weight loss occurs at a similar pace for people consuming identical calories and protein, regardless of whether their diet is high or low in carbs. Weight gain is fundamentally caused by a consistent calorie surplus, not by carbohydrates alone. Furthermore, carbs from whole grains, pulses, vegetables, and fruits provide vital fibre, vitamins, and antioxidants. These nutrients promote satiety, improve digestion, and lower the risk of chronic conditions like diabetes and heart disease.
Mastering Portion Control and Smart Food Combinations
As Luke Coutinho notes, people often blame carbs for weight gain when the issue is actually overconsumption. Eating large portions of rice, multiple rotis, or big bowls of noodles daily without adequate protein and vegetables leads to excessive calorie intake. A practical tool for portion management is the "plate method":
- Half the plate should be filled with vegetables (salad, sabzi, greens).
- One-quarter should contain a carb source like 1–2 rotis, ½–¾ cup of rice, or a small bowl of oats/dalia.
- The remaining quarter should have a protein source such as dal, chana, paneer, curd, eggs, chicken, or fish.
Smart pairing is equally important. Combining carbohydrates with protein, healthy fats, and fibre slows digestion, prevents blood sugar spikes, and prolongs fullness. Effective Indian combinations include:
Roti with dal, sabzi, salad, and curd: This classic meal offers a complete nutrient profile—carbs from roti, protein and fibre from dal, vitamins from sabzi, and probiotics from curd.
Rice with dal, vegetables, and raita: A balanced mix providing carbs, protein, and fibre.
Idli/Dosa with sambar and a fibre source: Turns a simple dish into a rich, balanced meal.
Choosing the right type of carbohydrates is critical. Complex carbs with a slow digestion rate are ideal for weight management. These include:
- Whole grains: Brown rice, oats, ragi, bajra, whole wheat.
- Pulses and legumes: Dal, chana, rajma, sprouts.
- Vegetables: Leafy greens, gourds, beans.
- Fruits: Banana, apple, berries (in moderation).
The fibre in these complex carbohydrates promotes satiety, aids absorption, and supports healthy weight maintenance. Ultimately, the path to wellness isn't about cutting out cherished traditional foods but about practising mindfulness in how much and with what we eat.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice.
