Did you know around 42 million people in India suffer from thyroid dysfunction? Indian epidemiological study shows that 1 in every 10 people suffer from thyroid dysfunction. According to a study in Cochin, the prevalence of hypothyroidism ranges from 3.9 – 9.4 % in the population. Here is a detailed Indian diet plan for hypothyroidism. This diet plan for thyroid and weight loss will solve all your problems.
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India is the most culturally rich country in the world. Our famous Indian philosopher Sri Ravi Shankarji quotes, ” India is home to 7 unparalleled traditions namely – spirituality, Ayurveda, music, fabric and attire, information technology, tourism and last but not the least, It is home to food ”. We are what we eat, but have we ever thought about whether what we are eating is correct or sufficient for our body? With the modernization of the world, we are losing the true essence of food. Too many modifications in the diet may lead to certain deficiencies in the body.
Hypothyroidism in India at a Glance
The first image that we see when we hear “hypothyroidism” is of a woman in her later stages of life. Whereas in reality anyone and everyone are prone to this metabolic disorder. Although, women are 3 times more prone to this condition.
Various factors contributing to thyroid dysfunction are –
- Living in or around mountainous regions
- High consumption of goitrogens (Foods interfering in thyroid gland function) and
- Genetic factors or lifestyle factors.
In India, it is more prevalent because of low iodine content in soil and rampant use of pesticides for food preservation. Contaminated drinking water and non-degradable industrial wastes also increase the possibilities of hypothyroid. Indian diets are predominantly cereal-based yet they are quite varied. The areas with staple cereals or refined cereals also show a high incidence of hypothyroidism.
Hypothyroidism slows down the body’s metabolism. This causes a worrisome weight gain as a major side-effect for an individual. Constipation, hair loss, dry skin, fatigue, and changes in the menstrual cycle are its other accompanying side effects.
Read some more tips on diet and hypothyroidism.
Diet can be the first line of defense to tackle hypothyroidism. As our motto says why worry when we can plan.
Foods to incorporate in Indian Diet Plan for Hypothyroidism
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Consume up to 7 to 9 servings of cereals (1 serving = 30 gms raw) throughout the day. Whole grains should be selected over refined cereals. Fiber-rich whole grains relieve constipation and aids in weight loss. Opt for the following cereals.
Oats: Porridge, upma, or pancakes.
Quinoa: Salad, quinoa missi roti or upma.
Rice: Brown rice and black rice.
Millets: jowar roti or mix flour thalipeeth. (Use bajra in moderation or avoid when possible.)
Whole wheat and broken wheat: chapatis or khakras, broken wheat upma, or daliya with milk.
Dals and Pulses:
This food group is considered a power-packed energy-giving food group. Dals and pulses are not only rich in proteins and fiber, but also rich in phytonutrients and antioxidants. They are low in fat. The high protein content helps in the regulation of thyroid hormone and in reducing fatigue. They also help in weight reduction. Recommendation is up to 2 -3 servings/day (1 serving = 30 gms raw). A variety of dals and pulses like moong, moth beans, chawli, rajma, chickpea, channa, kidney beans, etc can be included.
Nuts and oilseeds
Omega 3 rich nuts like walnuts and flax seeds help in reducing body stress and boosts immunity. They also help to maintain the integrity of brain cells. Nuts such as Brazil nuts are rich in selenium, which helps in thyroid gland stimulation and action. Restrict the nuts to only 2 – 3 nuts /day as they are high in fat content.
Milk and Milk Products
Calcium and proteins rich milk and milk products form an integral part of the Indian diet plan for Hypothyroidism as they help in the functionality of the thyroid gland. Calcium maintains muscle activity while proteins help in the transport of thyroid hormone throughout the body. Vitamin D present in milk keeps the hormone pathway in check.
Select low-fat milk, curd, buttermilk, or paneer up to 2 -3 servings/day (1 serving = 150 ml of cow’s milk).
- Vegetables & Fruits
An antioxidant-rich variety of fruits and vegetables reduces the body’s stress and also maintains skin health. It boosts immunity, otherwise compromised in hypothyroidism. Have at least 5 -6 servings/day of colorful vegetables and fruits. 1 serving = 100 gms raw. Try various forms like detox water, salads, soups, juices and boiled, stewed, or grilled veggies. You will find some interesting recipes on dietburrp.
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Non-vegetarians have the added benefit of including omega 3 rich fish in the diet. The best catch is a low-fat, not fried fish (salmon, tuna, or sardine) up to 1 serving (100 gms) daily. Fish oil not only reduces inflammation caused by hypothyroidism but also improves cognitive health and builds immunity.
One of the best remedies is to use iodized salt in the diet. Iodized salt has almost 30 % daily required iodine per gram of salt.
Foods to Avoid in Indian Diet Plan for Hypothyroidism
Goitrogens are the foods that hinder the thyroid gland activity and absorption of iodine from the blood.
- Cruciferous family vegetables – cauliflower, cabbage, kale, and broccoli.
- Beans – soybeans and lima beans.
- Root vegetable -sweet potato.
Heating or cooking destroys the goitrogenic property of these foods. Thus, seldom use of these foods in cooked form is not harmful to the body.
High-calorie foods, refined and processed foods, desserts, and chocolates reduce the iodine absorption from thyroid medicines. This further damages the thyroid gland function. Such foods also aggravate the major side effect of weight gain.
Overconsumption of tea coffee or alcohol interferes with the effective functioning of the thyroid gland.
Indian Diet Plan for Hypothyroidism ( Diet plan for thyroid and weight loss):
Early Morning – 1 glass of warm water with lemon + your thyroid medicine.
Breakfast: 1 Cup Oats upma OR 2 egg white omelets with lots of capsicum OR Vermicilly upama with veggies -1 bowl.
+ Ginger and lemon tea ( do not add milk) – 1 cup
Mid-Morning: 1 medium-sized Orange / Green or red Apple / 1 cup Grapefruit / 1 cup watermelon.
Lunch: 1 cup Salad (excluding cruciferous vegetables),
+ 1 Cup brown rice / broken wheat daliya / 2 small phulka ( fatless ),
+ Vegetable 1 Cup,
+ 1 Cup Dal,
+ 1 cup curd or 50 gms Fish (not fried) or 50 gms chicken.
Post Lunch: 1 glass buttermilk / 1 cup green tea + 15 mins walking.
Evening snack: 1 cup green tea + 2 – 3 walnuts or brazil nuts.
Late evening: 1 cup vegetable soup (not strained) OR Bone Broth – 1 cup.
Dinner: 1 cup Salad (excluding cruciferous vegetables),
+ 2 fatless jowari roti or 2 thalipeeth ( Mix Flour roti ),
+ 1 Cup cooked bottle gourd / ridge gourd / carrot vegetable,
+ 1 cup curd.
Post Dinner: 1 cup warm water with lemon + 15 mins walking.
Bed Time – 1 cup Turmeric tea ( Boil water, add 1 full tsp of turmeric in it, 1/4 th tsp black pepper powder, and 1/4th tsp virgin coconut oil. ) This turmeric tea is excellent to activate your thyroid gland to produce more thyroid hormone. Regular intake can also help you get rid of the medicines if you are newly detected.
This sample Indian diet plan for hypothyroidism will help you take your first step towards weight loss and health. After following this diet for a month, you can move on to change your diet plan to further lose weight.
Some of these diet plans will be of help to you:
Thus, it is important to increase awareness about this disorder among people. The key is to understand that diet also plays a vital role along with medications and exercise. With little modification in the diet, one can achieve the metabolic balance in the body for optimum functioning. I hope this Indian diet plan for hypothyroidism helps you in losing weight and attaining your health goal.