This Indian diet plan for hypothyroidism is designed to help you lose weight and keep you feeling full on a regular budget. Even though this diet plan is low-cost, it still provides you with the amount of nutrients that are needed for your health.
High cholesterol, degenerative disorders of the heart and a dozen other problems that occur in old age – all this may be related to proper thyroid function. And if the thyroid is not working properly, you may be forced to live with these diseases. So, today let’s take a look at the Indian diet plan for hypothyroidism.
Indian diet for hypothyroidism: A step by step guide
You’re worn out. You are putting on weight and losing hair. You might feel drowsy or down. Overall, there isn’t much energy left to focus on anything. Does it seem familiar? If so, you need to change what you eat and how you live to fight hypothyroidism and lose weight. There isn’t a certain cuisine that can bring about the change that you are presumably seeking.
Planned changes to the diet can, however, make a significant difference. Planning a regular Indian meal that is ideal for hypothyroidism and weight loss will be the focus of this blog.
Indian diet for hypothyroidism and weight loss – A step by step guide for you
Every meal you consume each day typically falls into one of these ten categories. These are
- Cereals or grains
- Legumes and pulses
- Milk and mik products
- Egg/ fish/ chicken/ meat
- Nuts and seeds
- Suga ,jaggery
We’ll give you advice on which foods to pick from each category and which to stay away from. Undoubtedly, having a thorough awareness of the dos and don’ts will help you manage and reshape yourself. Let’s try to follow a diet that is healthful, doable, and appropriate for your circumstances.
A sustainable diet revolves around the three magic words of quality, quantity, and frequency. Always keep in mind:
- Choose quality food over quantity
- Eat as per your hunger level
- Fix the frequency of food as per your convenience
Indian diet for hypothyroidism & weight loss – Chose the right grain –
You will notice that grains predominate in our Indian cuisine if you pay serious attention. Comparatively speaking, we consume more rice, roti, bread, poha, upma, idli, and dosa than any other type of meal.
This is the basis for the current craze surrounding the phrase “you need protein.” Due to the hot, humid atmosphere, cereal has always been a staple of our diet.
According to experts, you should consume 50–60% of your daily calories from foods high in carbohydrates. Carbohydrates are primarily abundant in cereals, grains, and their products. Consequently, you should include a significant amount of grain in your diet each and every day.
I have gained too much weight, shouldn’t I avoid carbs?
Most of the time we think that the fastest way to weight loss is through deleting the grains or carbs in the diet. Often we forget the importance of a sustainable diet. Following a diet without carbohydrates is extremely challenging. Rather, reducing carbohydrate intake is much more doable and more effective for the long term.
How to pick the right grain in hypothyroidism for weight loss?
Select a grain that is both nutritious and comforting to eat. Don’t just chase fiber. In our systems, dietary fiber is not digested. Adding more fiber to your diet may not be the best course of action if you frequently experience constipation, gas, or acid reflux. It’s possible that you’ll wind up with extra gas, stomach pain, etc.
Pick grains with a reasonable quantity of fiber wherever possible. Regular eating of semi-polished rice, rolled oats, whole wheat flour, buckwheat, poha, corn, etc. is safe.
Should I avoid gluten?
Avoid gluten, but not just because everyone is advising you to. You must avoid gluten if you are sensitive to it; otherwise, do not. Keep in mind that the three types of cereal that contain gluten are wheat, barley, and rye.
You should exercise caution if you have ever consumed gluten and afterwards had stomach aches, constipation, headache, indigestion, diarrhea, skin rashes, acne, etc. Stop eating anything made with wheat, rye, or barley, such as noodles, pasta, roti, dalia, cookies, cakes, health drinks, and so on.
People frequently mix up the conditions of Hashimoto thyroiditis and hypothyroidism (an underactive thyroid gland) (Inflammation of thyroid gland- an autoimmune disorder). Avoiding gluten makes sense if you have been given a Hashimoto disease diagnosis.
Can I consume millet in hypothyroidism for weight loss?
The response is “no” if you intend to switch from rice to millet. According to the study, millet inhibits thyroid function. Therefore, regularly consuming millets such as jowar, bajra, ragi, etc., may not be safe.
Table 1: Choose your grain wisely in hypothyroidism for weight loss
|Safe for regular intake||May eat sometime||Avoid as much as possible|
|Parboiled rice, semi-polished rice, poha, murmura, khoi/ kheel, rolled oats, corn, sabudana, makhana, quinoa, buckwheat (kuttu)||Millets – jowar, bajra, ragi, etc,||Refined flour(maida), Instant noodles, instant oats, instant breakfast cereal, biscuits, cookies, commercially baked products – cake, pastry, donut, puff, etc|
|If not gluten-sensitive – Whole wheat flour(atta), dalia, suji , pasta, noodles, barley,|
|If having strong digestion capacity – Brown rice, red rice|
How much grain to consume daily?
According to your level of hunger, eat grain. Try to avoid being distracted when eating by the phone, television, etc. As you eat, try to gauge how hungry you are. Before consuming the second serving, pause three times.
Eat enough veggies, pulses, and other healthy foods in addition to the grain. If you are eating rice, only a quarter of your plate should be made up of rice; the remaining portion should be dal, sabzi, etc.
Indian diet for hypothyroidism & weight loss – Pick your pulse/ legumes/ dal regularly
Pulses and legumes are one of your body’s main sources of protein if you are a vegetarian. You cannot possibly miss this, therefore.
As soon as you start eating pulses once or twice a week, they are all safe for you. In our country, we have a huge variety of pulses and dals. Be careful to include a variety of dals in your diet every day. You can choose from a variety of ingredients, including masoor dal (gota/split), moong dal (yellow/green/whole moong/green split), tur dal, kulthi, rajma, chole, chana dal, lobia, green peas, etc.
When you eat dal with rice or roti, the amino acid profiles complement one another and improve to the level of premium protein. Therefore, you should never undervalue dal-chawal or roti.
Tips to consume pulse in hypothyroidism –
- Consume 3-4 types of dal every week.
- Soak dal for 3-4 hrs before cooking.
- If you often face gas problem, instead of using pressure cooker, cook dal in a open pot and remove the white scum coming at the top while boiling.
- Have a handful of sprouts every morning.
- Consider taking sattu porridge/ sattu water/ sattu milk as snack
- If you are a vegetarian, take 2 bowls of dal everyday
- Avoid consuming soybean, lima beans or soy proteins
Indian diet for hypothyroidism & weight loss – Vegetables, fruits are a vital part of your diet
Your best friends are fruits and vegetables. It enriches your diet with vitamins, minerals, and soluble and insoluble fiber.
The majority of Indian fruits and vegetables are completely hypothyroidism-free.
Take two different varieties of fruits every day. Try to include some type of vegetable in each of the three main meals of the day—breakfast, lunch, and dinner—for example, add lots of chopped veggies to your poha, upma, or samber for breakfast, and eat two bowls of sabzi with lunch and supper.
There are 3categories of vegetables in our daily diet –
- Green leafy vegetables – Include all types of saag, cabbage etc
- Roots and tubers – potato, sweet potato, tapioca, yam, carrot, beetroot, radish etc
- Other vegetables – variety of gourds, parwal, drumstick, ladies finger, papaya, tomato etc
You got to add all these 3 types of vegetables in daily diet. More variety means more nutrition without causing any side effects.
Is cauliflower, cabbage, radish bad for the thyroid?
Fruits and vegetables are your best friends. Your diet will be supplemented with vitamins, minerals, and soluble and insoluble fiber.
The majority of Indian produce is completely hypothyroidism-free.
Never skip taking two different types of fruit per day. Try to include vegetables in one way or another at least with each of the three main meals of the day: breakfast, lunch, and dinner. For instance, add plenty of chopped vegetables to your breakfast poha, upma, or samber, and eat two bowls of sabzi with lunch and supper.
Tips to add vegetables and fruits to the diet –
- Wash vegetables well and cook before consumption
- Add salad, vegetable smoothie 3-4 times a week
- Vegetable broth, stew, soup are wonderful ways to increase regular vegetable consumption
- Choose fruits and vegetables as per the season and local availability.
- Eat 2 fruits a day – one citrus fruit and one any other sweet fruit
- Consume whole fruit and avoid fruit juice not to miss the fibre
- Avoid having packaged fruit juice, instant soup etc
Indian diet for hypothyroidism & weight loss – Nuts and seeds
In our everyday diet, this is one of the dietary groups that gets the least attention. However, nuts and seeds play a significant role in supplying healthy fat—omega 3 and omega 6 fatty acids—as well as a significant amount of protein.
Will daily consumption of nuts increase weight?
Indeed, nuts and seeds contain a lot of calories and fat. You won’t gain weight from nuts until you start eating them in moderation. It only takes a fistful of nuts and seeds to reap the health advantages without any negative side effects.
How to eat nuts in hypothyroidism?
Although nuts and seeds are healthful, they also include anti-nutritional elements. Raw nuts and seeds contain substances like phytate and oxalate that inhibit the body from absorbing nutrients. Consequently, you must remember to treat the nuts and seeds before eating.
The two best methods for reducing antinutritional components in nuts and seeds are soaking and roasting. You can soak it over night, then remove the nuts and seeds the next morning and discard the water. Consider roasting it for at least 20 to 30 minutes at a medium flame if you prefer it crunchy. Once the roasting is finished, you can put it in a glass jar and keep it for later use.
Which nuts and seeds are best for hypothyroidism?
Think about regularly consuming walnut, almond, cashew, pistachio, peanut, sunflower, pumpkin, flax, chia, sesame, and other seeds. They can be purchased in equal quantities and kept blended in a jar.
Indian diet for hypothyroidism & weight loss – Milk and milk products
The diet of Indians includes a lot of milk and milk products. Milk is one of the most significant sources of animal protein for vegetarians. Milk is an excellent source of protein since it includes all nine essential amino acids. Think about including milk, homemade curd, chena, paneer, and buttermilk in your diet every day.
Is milk safe in hypothyroidism?
The effectiveness of thyroid medication is hampered by calcium in milk products. As a result, attempt to wait an hour between drinking milk and taking medication.
There is no need to stay away from milk and milk products if you are not lactose intolerant or have never had a milk allergy.
Only you should avoid drinking milk and other dairy products on a daily basis if you have been diagnosed with Hashimoto thyroiditis rather than hypothyroidism.
Tips to have milk in hypothyroidism –
- Try to include a bowl of curd/ buttermilk with lunch
- Making paneer/chena at home is the best option
- Consider having a glass of milk or milk products in regular diet
- Use double toned or skimmed milk as per your taste
Indian diet for hypothyroidism & weight loss – Egg/ Fish/ Chicken/Meat
You are already aware that top-notch proteins include eggs, fish, poultry, and meat. If you consume any of these things, keep them in your diet going forward.
Don’t believe the myth that “more protein is necessary for weight loss,” nevertheless. You can meet your daily needs by consuming quality products in moderation. As was previously stated, make it a little component of your everyday diet. Don’t use these “proteins” in place of rice or roti.
Tips to add Egg/ Fish/ Chicken/Meat in a diet for a hypothyroid patient
- An egg a day is absolutely safe, even if you have high blood pressure or and heart disease.
- Pick either fish or chicken or meat in a day
- Try to reduce the frequency of having red meat
- Avoid processed meat – sausage, salami, ready to cook packaged products
Indian diet for hypothyroidism & weight loss – Sugar, jaggery, honey
Let’s be honest. The majority of us crave sweets. Therefore, lowering the amount of sugar in the diet will be the most difficult component. But you are without other choices. Try to keep your daily sugar intake to no more than 1-2 teaspoons. You will receive 20 kcal per teaspoon of sugar, regardless of whether it is brown sugar, jaggery, honey, or any other type of sugar.
Avoid any processed foods of any form. Avoid it, even if the package says it’s sugar-free. Although the product may be free of sugar, it nevertheless contains calories. Keep away, then. To find out the truth, learn to read the back of every food packaging. If you believe what the glitzy advertisement claims, you will be duped.
Indian diet for hypothyroidism & weight loss – Salt
You must be wondering why salt is a concern. The majority of hypothyroid patients eventually acquire diabetes or high blood pressure. As a result, you are forced to limit your salt intake as well.
The WHO advises keeping daily salt intake to 5 g or less. You must therefore limit your salt intake to one teaspoon. That’s tough. But consuming fewer processed foods will help you cut back on your unneeded salt consumption. Foods that are ready-to-eat, ready-to-cook, or instant are typically high in salt. You can win the first part of the war if you start limiting certain meals.
Reduce the amount of salt that is used in typical foods. You might need some time, but you might succeed.
Indian diet for hypothyroidism & weight loss – Oil/ ghee/ butter
Do not be afraid to use fat in regular cooking. Try to concentrate more on quality than quantity, as was previously said. Avoid using refined oil that is white, colorless, and odorless. Try switching to filtered, cold-pressed, or kachhi ghani oil for everyday cooking. Choose your oil according to tradition. Use unrefined coconut oil if you are from the southern region of India. You should use kachhi ghani mustard oil if you are from the east. You can also use filtered groundnut or sesame oil.
Stop preparing Indian food using olive oil. Once used in salad, it’s tasty. Don’t use it to fry food, though.
You’re welcome to add a teaspoon of ghee to your lunch. You will be assisted in absorbing the fat-soluble vitamins as well as any constipation.
Never forget that moderation is the key. You can utilize butter, ghee, and oil sensibly.
Indian diet for hypothyroidism & weight loss – Water
It’s simple, but we frequently overlook it. It can be difficult at times to remind ourselves to consume enough water. It goes without saying how crucial water is and how important it is to stay hydrated all day long.
Tips to drink water
- Carry a stainless steel or glass bottle with you. Fill the bottle as soon as it gets empty.
- Keep the water bottle always near to your workstation.
- Keep sipping water in between.
- We get confused with hunger and thirst these days. So if you are feeling hungry try drinking some water
- Avoid carbonated drink, cola drink, packaged fruit/ vegetable juice
- Drink lemon water, coconut water as snack
- Don’t complicate it with hot water, cold water etc , just drink plain water
Other factors essential for the lifestyle change for hypothyroidism –
Keep in mind that sitting has replaced smoking. Stay active all day long. Whenever possible, simply begin to enter the space. Use your preferred method of exercise each day. Running, jogging, strolling, yoga, the gym, weightlifting, dancing, zumba, etc. might all be included.
Sleep is not an indulgence. Rest is necessary for your body to mend and cleanse. Our body do not contain a sleep reserve. There is no way to make up for lost sleep the next day if you skip one night of it. Hormonal equilibrium depends on getting enough sleep. Don’t therefore disregard it.
Stress will always exist. There are very few people that are stress-free. Let’s strive to effectively manage stress. Exercise, engage in meditation, or pursue any interest that makes you happy. If necessary, you can get expert assistance. Similar to sleep, stress affects your hormonal equilibrium. Better management is required.
Searching for the best diet for hypothyroidism may turn up several strange-sounding names. Many of these are Western-style veggies and grains that are uncommon in India.
Making a food plan for thyroid patients in India, however, is simpler than you may imagine. This is so because the nation is filled with vibrant greens, mouthwatering fruit, and nutritious grains. All you have to figure out is how to include them into your regular schedule.
If you’ve been struggling to find the perfect Indian diet for hypothyroidism, you’re in the right place.
What is the best Indian diet chart for a hypothyroid patient?
The good news is that a vegetarian diet plan for thyroid sufferers can be prepared using many of the everyday foods we can find around. Examples include:
Fresh fruits and vegetables:
An apple a day doesn’t necessarily keep the doctor away anymore. In addition, berries, oranges, pineapple, kiwi, and a ton of other fruits can be beneficial.
You’ll never get bored because markets are stocked with a variety of fresh fruits and vegetables that change with the seasons. Numerous veggies, including pak choy, celery, Chinese cabbage, zucchini, and parsley, are now widely accessible yet are not indigenous to India.
Your Indian diet for hypothyroidism can stay exciting by adding fresh items in addition to classics like spinach and fenugreek (methi).
Nuts and seeds
The best option for giving your dish a little crunch is this. Selenium and omega-3 fatty acids, which are abundant in nuts and particularly Brazil nuts, support thyroid health. An excellent antioxidant is selenium.
Chia seeds are a superfood that promotes weight loss and aids in hormone balance. These nutrient powerhouses are bursting with fiber and antioxidants. The nicest aspect about them is how simple it is to include them in any Indian diet to treat hypothyroidism. Just mix in water after soaking for at least 30 minutes, and drink up!
One special ingredient
This typical meal can lower thyroid antibody levels and inflammation when added to an Indian diet for hypothyroidism. It is Nigella sativa, sometimes known as black cumin or kalonji. Additionally, it has been shown to aid with weight loss.
A few kalonji seeds each day will do wonders for your hypothyroidism diet plan if you’re trying to follow an Indian diet. Here are 3 techniques to do it:
- Directly crush the seeds and add them in your salad.
- Soak the seeds overnight and drink the water in the morning.
- Soak the seeds for some time and directly consume a few seeds with warm water.
What are the Indian foods to avoid in hypothyroidism?
When planning your Indian diet to prevent hypothyroidism, be sure to avoid these goods to regulate thyroid function.
The list is fairly simple:
- Foods rich in gluten such as bread, pasta, pizza, etc.
- Processed sugar in any form. This includes desserts like cakes, cookies, ice cream, chocolate, candy, and most packaged drinks.
- Dairy products such as cheese, butter, milk, yogurt, etc.
- Oily and fried foods
- Soy products
Here is a little test that you can take. Which would make you feel more refreshed if you had a choice between a glass of fresh coconut water and an aerated beverage? Fresh fruits and vegetables typically enhance energy levels. In order to treat hypothyroidism, be sure to include more of these in your vegetarian diet plan. You may feel sluggish and bloated after consuming heavy or sugary foods.
Additionally directly connected to thyroid dysfunction are gluten and dairy, particularly in autoimmune thyroid illness. Thus, they should be at the top of your list of Indian foods to stay away from if you have hypothyroidism.
It is essential to see a nutritionist if you are a hypothyroid patient in India and wish to create your own food plan. This can help with thyroid treatment and enhance your relationship with food.
Quick recipes to include in a vegetarian diet chart for hypothyroid patients
Recipe 1: Green and healthy Kiwi Smoothie
- ½ cup spinach (blanched)
- 1 celery stick (you can also add cucumber instead)
- 1 kiwi fruit
- 8 almonds (soaked and peeled)
- 5 ml flax oil
- Cumin powder
- A pinch of salt and dash of lemon juice
Simply blend and enjoy!
Recipe 2: Healthy Pink Sandwich
- 2 slices ragi bread
- Vegan yogurt
- 2 tomato slices
- Grated beetroot (steamed)
- Few pomegranate seeds.
Spread the yogurt on the bread slices. Layer the tomato, beetroot, and pomegranate and dig in!
The bottom line
Indian hypothyroid patients’ diet plans sometimes involve experimenting with a variety of grains and fresh produce. Even more crucial than knowing what to eat is knowing which Indian foods to stay away from if you have hypothyroidism.
You may reduce bloating, enhance digestion, and lose weight with the appropriate diet. However, a more thorough strategy is required for total thyroid regulation.