Food funda: How to balance health and taste

To eat intelligently is an art. Food is not merely sustenance; we are what we consume. It’s, therefore, important to balance taste with health.

Post-pandemic, there is an increased interest in eating healthy as people have become more conscious of their wellbeing. While satisfying both the taste buds and nutritional needs might seem impossible, if planned well, it’s doable and easy to follow.

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“Emerging food trends show there is no need to compromise if you want a balance of taste with health,” says Dr Siddhant Bhargava, fitness and nutritional scientist and co-founder of Food Darzee, which delivers customised meal plans.

PLANT-BASED AND FLEXITARIAN DIETS

Plant-based diets, veganism and the flexitarian approach have changed menus all over the world. “Chefs and brands nowadays are beating the notion that a dish may taste bland if it contains a variety of vegetables, legumes, nuts and plant proteins,” explains Dr Bhargava.

To make plant dishes more savoury, it is suggested to add umami flavours using mushrooms, fermented foods or miso. “Plant-based cheese and meat alternatives also look and taste great, creating diverse layers within dishes while ensuring that the meal is healthy and enjoyable,” he adds.

GUT-HEALTHY INGREDIENTS

Gut health has gained attention for its connection to overall wellbeing, including even mood, digestion and immunity. As a result, Kimchi, kombucha, kefir and other prebiotic foods such as chicory root and bananas are finding their way into daily meals. This trend of gut-healthy ingredients can be integrated into traditional food tastes as well.

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Fibre-rich vegetables or fruits can be paired with probiotic foods in a way that enhances health without compromising on flavour. “Use homemade fermented options, such as lemon or mango pickle. Use them in wraps or stuffed tikkis for extra spice and tang,” suggests Dr Bhargava. Buttermilk or kanji (fermented probiotic drink) can also be garnished on salads or roasted tandoori cauliflower.

LOW GLYCEMIC SWEETENERS AND WHOLE GRAINS

Alternatives to sugar, such as Monk fruit, stevia and low glycemic syrups like yacon that provide sweetness without the sugar spikes, are getting increasingly popular. Alongside, complex carbs and nutritionally dense whole grains, such as quinoa, amaranth or buckwheat, can be added to the diet for additional benefits. You can try a natural and low glycemic sweetener instead of refined sugars in desserts. Go with ancient grains or gluten-free options such as buckwheat and millets to enhance taste by integrating them in savoury dishes.

GLOBAL FLAVOURS AND SUPERFOOD SPICES

“Incorporation of global flavours, such as South Asian, Middle Eastern and African spices, particularly turmeric, ginger and sumac, is on the rise,” says Dr Bhargava. Recognised for their anti-inflammatory properties, you can try these superfood spices to add flavour to meals as these not only enhance taste but also improve health. “Turmeric can be added to soups or smoothies; sumac is recommended for roasted vegetables; cinnamon is an excellent addition to oatmeal for its sweetness and blood sugar regulation properties,” adds Dr Bhargava.

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CUSTOMISE YOUR MEAL

Personalised nutrition, driven by DNA testing and health apps, allows for highly individualised diets and enables people to effectively balance taste preferences with nutritional needs. It’s best to focus on meal planning that fits your specific nutritional needs and lifestyle. So, if you’re on a low-carb diet, opt for protein-rich vegetables such as spinach and legumes. If you’re gluten-sensitive, experiment with gluten-free grains such as quinoa or rice noodles in flavourful stir-frying. By crafting such meals and using ingredients that satisfy both the taste buds and meet health goals, you can enjoy a fulfilling diet.