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 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.
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India is the most culturally rich country in the world. The famous philosopher Sri 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 food”. As we always say “food for soul”. We are what we eat. But have we ever thought about whether what we are eating is correct or sufficient for our body? With modernization of the world, we are losing the true essence of food. Too much modification in 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 women in her later stages of life. But 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, rampant use of pesticides for food preservation, contaminated drinking water and non-degradable industrial wastes. Indian diets are predominantly cereal based yet quite varied. The areas with staple cereal as cassava or refined cereals also show 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 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 moto 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 from 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: Bajra and jowar roti or mix flour thalipeeth.
Whole Wheat and Broken Wheat: chapatis or khakras, broken wheat upma or daliya with milk.
Dals and Pulses:
Considered as a power packed energy giving food group. Dals and pulses are rich in proteins, fibre, phyto nutrients and antioxidants and low in fat.The high protein content helps in regulation of thyroid hormone, reducing fatigue and benefiting with weight reduction. Recommendation is up to 2 -3 servings/day (1 serving = 30 gms raw). Variety of dals and pulses like moong, moth beans, chawli, rajma, chickpea, channa, kidney beans etc can be included.
Nuts and oil seeds
Omega 3 rich nuts namely walnuts, helps in reducing the body stress, boosts immunity and maintains 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 Indian diet plan for Hypothyroidism as they help in functionality of thyroid gland. Calcium maintains the muscle activity while proteins help in 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
Antioxidant rich variety of fruits and vegetables, reduce body’s stress and also maintain skin health. It boosts immunity, otherwise compromised in hypothyroidism. Have at least 5 -6 servings/day(1 serving = 100 gms raw) of colorful vegetables and fruits. Try various forms like detox water, salads, soups, juices, boiled, stewed or grilled veggies. you will find some interesting recipes on dietburrp
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Non vegetarians have an added benefit of including omega 3 rich fish in the diet. Best catch is a low fat non fried fish (salmon, tuna or sardine) up to 1 serving (100 gms) daily. Fish oil reduces inflammation caused by hypothyroidism, improves cognitive health and builds immunity.
One of the best remedy is to use iodized salt in diet as it 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. These include
- Cruciferous family vegetables – cauliflower, cabbage , kale and broccoli
- Beans – soybeans , 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 for the body.
Highcalorie foods, refined and processed foods, desserts and chocolates reduce the iodine absorption from the thyroid medicines. This further damages the thyroid gland function. Such foods also aggravate the major side effect of weight gain.
Over consumption of tea coffee or alcohol interferes with the effective functioning of thyroid gland.
Indian Diet Plan for Hypothyroidism (weight loss):
Early Morning – 1 glass warm water with lemon + your thyroid medicinesBreakfast: 1 Cup Oats upma OR 2 egg white omlette with lots of capsicum OR Vermicilly upama with veggies -1 bowl
Mid-Morning: 1 medium sized Orange / Green or red Apple / 1 cup Grapefruit / 1 cup water melon
Lunch: 1 cup Salad (excluding cruciferous vegetables)
+ 1 Cup brown rice / broken wheat daliya / 2 small phulka ( fat less )
+ Vegetable 1 Cup
+ 1 Cup Dal
+ 1 cup curd or 50 gms Fish (not fried) or 50 gms chicken
Post Lunch : 1 glass butter milk / 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)
Dinner: 1 cup Salad (excluding cruciferous vegetables)
+ 2 fatless bajra or 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
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 ob 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 the awareness about this disorder among the 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. Hope this Indian diet plan for hypothyroidism helps you in losing weight and attaining your health goal .