What Is Staple Food In India: Know Their Types And Health Benefits

India is a land of different cultures, languages, and cuisines. With such diversity comes a wide range of staple foods that are a basic part of the Indian diet. They stay at the heart of every Indian meal. But do you know ‘What is staple food in India?’

From fragrant rice to hearty lentils and nourishing wheat, staple foods in India form the backbone of our diets across various regions. They nourish us and play a major role in maintaining our good health.

This blog will explain the meaning of staple foods, their common types in India, and their nutritional benefits. So, if you are a food lover or curious about the nutrition of Indian staple dishes, this blog is for you. So, let’s begin the journey!

What Is A Staple Food In India?

A staple food is a type of food that is regularly consumed and forms a significant part of a population’s diet. It is a primary food item important for meeting daily nutritional needs.

Healthy staple foods are often affordable and widely available. This makes them an integral part of food security for many communities. You can access them around the year and can store them easily.

In India, staple foods vary by region and culture, but common examples include rice, wheat, various lentils, dairy products, etc. These are foods high in carbohydrates, which provide energy for the body to function properly.

In India, each region has its own local staple food. So, let’s get an overview of what is staple food in India:

• North India: Here, wheat-based dishes like roti and paratha (stuffed flatbread) dominate the daily meals. Particularly in Punjab, Haryana, and Uttar Pradesh, wheat flour or ‘gehun ka atta’ is commonly used to make various types of bread, including chapatis, naan, and parathas.
  
• South India: Rice takes center stage in the South, where dishes like idli, dosa, and sambar are popular. It is very common in Tamil Nadu, Andhra Pradesh, and Kerala. Millets such as jowar, bajra, and ragi are also widely consumed in some parts of South India.
  
• Eastern India: Rice remains a primary staple, along with fish curry and various lentil preparations. People consume rice with fish, meat, or lentils in West Bengal, Odisha, and Assam. Wheat is also a staple food in some parts of East India.
  
• West India: Moving westwards to Gujarat and Rajasthan, pearl millet, jowar, and gram flour have an edge over wheat or rice. The Western states also have a love for lentils like dal as well as spicy curries.

Each staple food brings its own unique nutritional benefits to the table. Read on to learn more about the common Indian healthy staple foods.

Common Staple Foods Of India

Each Indian region has its favorite staple food, from rice to wheat, millets to lentils. These are based on availability and cultural preferences. These staple foods form the foundation of Indian dishes and provide essential nutrients for a well-balanced diet.

Following is the Indian staple food list:

1. Rice

To understand ‘What is staple food in India?’, you must know that rice has been a beloved staple food in Indian cuisine for centuries. Indian people use it to make a variety of dishes such as biryanis, pulao, and khichdi.

Its types are white rice, brown rice, red rice, black rice, and basmati rice. But short-grain white rice is the most consumed variety. According to USDA, almost 80% of short-grain white rice’s dry weight is carbohydrates.

The health benefits of rice are:

• Rice is rich in essential nutrients that contribute to our well-balanced diet. It serves as an excellent source of carbohydrates, providing the body with the energy it needs for various daily activities.
  
• It keeps you feeling full for longer periods, reducing the likelihood of overeating. So, rice can contribute to weight management when consumed in appropriate portions as part of a balanced diet.
  
• Brown rice, with its outer bran intact, is rich in fiber and helps regulate blood sugar levels.
  
• Rice is also a good source of essential vitamins and minerals such as thiamin, niacin, and iron.

2. Wheat

Wheat, or ‘gehun’, is an important staple food consumed in many parts of the world, including India. It is a good source of carbohydrates, dietary fiber, and essential vitamins and minerals.

So, what is staple food, wheat? Wheat flour is commonly used to make various types of bread, including roti, naan, and parathas. People also make traditional snacks such as samosas and kachoris using wheat flour. Try this recipe of wheat bran roti for weight loss.

The benefits of consuming wheat are:

• Wheat contains important nutrients like vitamins B1, B3, and B6 and minerals such as iron and magnesium. These nutrients play a core role in maintaining complete health.
  
• Consuming wheat provides sustained energy throughout the day. The carbohydrates in wheat are slowly digested and provide a steady supply of glucose to the body. This helps to maintain blood sugar levels and prevent sudden spikes or crashes in energy.
  
• Wheat is also a good source of dietary fiber, which is significant for maintaining digestive health and preventing constipation. The fiber in wheat can help to regulate bowel movements and promote the growth of healthy gut bacteria.
  
• Its B vitamins help maintain energy levels and support the nervous system. Iron in wheat is essential for oxygen transport in the blood. Similarly, zinc is essential for immune function and wound healing.
  
• Whole wheat is good for your heart because it has fiber, antioxidants, and healthy fats. Studies show that eating whole wheat can lower your chances of getting heart problems like heart attacks and strokes.
  
• Wheat is a healthy staple food for weight loss. Wheat has a lot of fiber, which can help you feel full and satisfied. Hence, it stops you from overeating and enables you to control your weight.

3. Lentils

Looking for, ‘ What is staple food in India?’ Dal or lentil is one of them, particularly for vegetarians and vegans who rely on plant-based protein sources. They are a pulse type widely consumed and used in various dishes.

Lentils such as chana dal, masoor dal, toor dal, moong dal, etc., are rich sources of protein, fiber, and other nutrients. These are important for maintaining good health. They are low in fat and cholesterol-free while being rich in dietary fiber.

Health benefits of consuming lentils:

• Lentils are a great source of plant-based protein. They provide all the essential amino acids the body needs to build and repair tissues.
  
• Lentil curry is rich in fiber that promotes the growth of beneficial gut bacteria and keeps bowel movements regular. High-fiber diets are effective in reducing the risk of common health conditions, such as colon cancer, heart disease, and diverticulitis.
  
• The high fiber content in lentils helps to lower cholesterol by binding to it in the digestive system and removing it from the body. Lentils are also low in fat and sodium, making them a heart-healthy food choice.
  
• The high fiber content in lentils slows down glucose absorption into the bloodstream. This can help to prevent spikes in blood sugar levels and reduce the risk of type 2 diabetes.
  
• Lentils are especially high in folate. It is a B vitamin that helps form red blood cells, DNA and RNA synthesis, and cellular division.
  
• Lentils are a low-calorie, nutrient-dense food that can help you feel full after eating. This can help you maintain a healthy body weight.

 4. Dairy Products

So, let’s move forward with the question what is staple food in India? Dairy is a very common staple food in India, and people consume it in various forms, such as milk, curd, paneer, and ghee. 

Dairy products are rich in calcium, protein, vitamin D, and vitamin B12, necessary for maintaining good health.

Health benefits of various dairy products:

• Milk is an excellent calcium source, essential for healthy bones and teeth. Calcium also plays a crucial role in muscle function, nerve transmission, and blood clotting. If you are trying to lose weight, know how milk is good for weight loss.
  
• Curd, or yogurt, is another dairy product in India. It is a rich source of probiotics, which are beneficial for gut health and digestion.
  
• Dairy products are a good source of protein, which is essential for building and repairing tissues in the body. Protein also helps produce enzymes, hormones, and other molecules necessary for various physiological processes.
  
• They are rich in vitamins such as vitamin D, vitamin B12, and riboflavin. Vitamin D is essential for healthy bones and teeth, while vitamin B12 is necessary for producing red blood cells. Riboflavin helps in the production of energy in the body.
  
• Ghee, a clarified butter, is used as a cooking medium in Indian households. It is a rich source of vitamin A, essential for maintaining good eyesight.

All these dairy items provide several health benefits to us. However, it is important to consume dairy products in moderation and choose low-fat options to avoid excessive calorie intake.

Conclusion

This blog explains ‘What is staple food in India and its benefits?’ India offers a wide range of staple food options that are delicious but also supply us with essential nutrients. From rice to wheat, lentils to dairy, each region has its unique staples that reflect local tastes.

These staples provide carbohydrates for energy, proteins for muscle growth, vitamins and minerals for overall health, and dietary fiber for digestion. Whether it’s wheat roti, rice dosa, or dal cooked with spices and served alongside curries, there’s something for everyone!

You can connect with our Fitelo experts for personalized diet plans. They will include these nutritious staple foods for your health benefits.

So, you must include these Indian staples in a balanced diet to ensure proper nutrition. Combining different grains with pulses or vegetables can create nourishing meals that are best for your health.

Frequently Asked Questions

What Are The Staple Foods In India?

In India, rice and wheat are the main staple foods used to make different meals. Lentils and dairy are also important staple foods in the Indian diet that help maintain good health.

What Are The Health Benefits Of Indian Staple Foods?

Indian staple foods are rich in carbohydrates, protein, and essential nutrients. They provide energy and support overall health. They also help maintain a healthy weight and reduce the risk of chronic diseases.

Are There Alternatives To Rice And Wheat In The Indian Staple Diet?

Yes, there are several alternatives to rice and wheat in the Indian staple diet, including millets, sorghum, and barley. These grains are often used to make traditional dishes and provide a nutritious alternative to rice and wheat.

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Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.