Let’s Spice It Up: Healthy Eating to Beat Diabetes in the South Asian Community!
According to the NHS Diabetes Programme, South Asians are up to three times more likely to develop Type 2 diabetes compared to White Europeans. This increased risk is influenced by a combination of genetic factors and lifestyle patterns, such as dietary choices, portion sizes, and levels of physical activity.
While this statistic is concerning, there’s good news: making small, consistent changes to how we prepare and enjoy food can significantly lower the risk. Let’s explore how we can preserve the bold, vibrant flavours of South Asian cuisine while embracing a healthier way of eating.
Learn more about the link between diabetes and South Asian communities in this NHS guide:
Diabetes in South Asian Communities
The Diabetes Conversation
When we asked about awareness of diabetes, most participants were unfamiliar with the risks. This highlighted the importance of conversations like this one.
We shared some key facts:
- Diabetes is more prevalent in South Asian communities, but it’s preventable through lifestyle changes.
- Smaller portions, healthier cooking techniques, and regular exercise are vital steps to lower risk.
We also introduced them to the Hatters Health Food Blog and NHS resources, offering culturally sensitive recipes and practical advice.
A Morning of Discovery at ESOL College
The Mary Seacole Housing Association’s projects team recently visited ESOL College in Luton, owned and operated by the inspiring trio of Rehana Saghir-Ahmed, Nazia Saeed, and Nazma Anwar Khan. This dynamic learning hub provided the perfect setting for a thought-provoking research session with 30 South Asian women. Together, we delved into the intersection of traditional foods and healthier eating, uncovering new ways to balance cultural heritage with modern health goals.
The Power of Sharing
The session kicked off with participants sharing their favourite dishes. From fragrant biryanis, Chicken Suya, Chapli Kabab, to crispy pakoras, the ingredients were often wholesome, but the cooking methods—like deep frying—were less so. Together, we brainstormed alternatives like grilling, air frying, griddling, BBQing, and oven baking. While some were hesitant about losing the distinct taste that frying brings, the group agreed these methods were worth a try for everyday meals, reserving fried treats for special occasions.
Balancing Culture and Health
When the group was asked how they balance enjoying cultural foods with making healthier choices, many struggled to answer at first. Through discussion, three key strategies emerged:
Portion Control: Enjoy the flavours you love, just in smaller servings.
Healthier Cooking Methods: Simple tweaks, like switching to air frying, can preserve flavour while reducing unhealthy fats.
Exercise: Adding regular movement to daily routines helps balance indulgence with well-being.
A Conversation About Culture, Food, and Health
In a separate discussion, the Mary Seacole Housing Association projects team interviewed two South Asian women about how food, culture, and health intertwine in their lives.
They described how, in their culture, food is an expression of love. Celebrations and gatherings are centred around food, with each event marked by special, often elaborate dishes. Mealtimes are family affairs, featuring a variety of options to cater to everyone, reinforcing the idea of food to bring people together.
Both women reflected on the impact of traditional dietary habits on their families’ health. They noted that diabetes was common in their parents’ and grandparents’ generations, which they attributed to a lack of awareness about balanced eating habits. They shared that, as children, consuming crisps and sugary drinks daily was routine a habit they now recognise as problematic.
Having seen family members struggle with diabetes, the women are making conscious changes. They’re using air fryers for everyday cooking and reserving fried foods for celebrations. Additionally, they noticed a cultural shift toward healthier living, with more people in their community including older adults embracing physical activity. One woman mentioned her 65-year-old aunt, who has become a regular at the gym, highlighting how attitudes are changing.
This conversation highlighted the importance of education and community in driving healthier choices while respecting cultural traditions.
Supporting Healthy Living
Both the NHS and local initiatives provide valuable resources for South Asian communities:
- The NHS Diabetes Prevention Programme offers tailored guidance to reduce diabetes risk. Learn more here.
- The Hatters Health PCN shares local workshops and health updates. Check out their resources here.
Healthy Eating Tips for the South Asian Kitchen
Embracing healthy eating doesn’t mean saying goodbye to tradition.
- Whole Grains Over Refined Grains: Replace white rice with brown rice or quinoa. Choose whole-wheat roti instead of naan.
- Reduction of oils: try to use alternatives such as, air fryer or oven.
- Spice It Up: Turmeric, cumin, coriander, and ginger are not only flavourful but also packed with health benefits.
- Portion Awareness: Reduce carb-heavy portions and fill plates with veggies and lean proteins.
- Smarter Sweets: Replace sugary treats with fresh fruit or desserts made with natural sweeteners like jaggery.
Let’s Celebrate Health!
The women at ESOL College reminded us that healthy living doesn’t have to feel restrictive. It’s about celebrating the foods we love, with a few mindful tweaks that honour both our heritage and our health.
Are you ready to spice things up? Start with small changes, and explore recipes and tips designed just for you. Together, we can beat diabetes—one delicious meal at a time.
Explore more recipes and inspiration in our online recipe book below
