📣 For more lifestyle news, click here to join our WhatsApp Channel and also follow us on Instagram
© IE Online Media Services Pvt Ltd
Tags:
Journalism of Courage
Kareena Kapoor Khan has always advocated for a healthy lifestyle, and her love for homemade food is well-known, too. At the launch of nutritionist Rujuta Diwekar’s latest book, she spoke about her fondness for having almost the same kind of food every day. “My cook is exhausted because I make him make the same food for 10-15 days. Same dal rice, dahi rice. He is like, what am I cooking? But I can be really happy eating khichdi five times a week. It works. It keeps me happy with a dollop of ghee,” Kareena said at the event, as seen on Instagram video.
Khichdi, often considered a comfort food, has gained attention for its numerous health benefits. This simple dish made from lentils and rice has been a staple in Indian households for centuries. But what happens when you eat it so frequently?
Some variations of khichdi include vegetables, millet, or quinoa to enhance its nutritional value. A basic bowl of khichdi provides:
*Carbohydrates (from rice) – Provides energy and satiety
*Protein (from dal) – Supports muscle repair and overall growth
*Fibre (from dal and vegetables) – Aids digestion and prevents constipation
*Healthy fats (from ghee) – Improves nutrient absorption and gut health
*Vitamins and minerals (from spices and vegetables) – Helps in immunity and metabolism
Khichdi is light on the stomach and easy to digest. “The combination of rice and dal makes it a complete protein while being soft and gentle on the intestines. For people with weak digestion, bloating, acidity, or post-illness recovery, khichdi is a healing food. The fibre in lentils promotes gut health and prevents constipation,” said clinical dietitian Garima Goyal.
Contrary to the misconception that rice leads to weight gain, khichdi is low in calories and high in satiety, added Goyal.
“The balance of complex carbohydrates and protein prevents overeating and keeps you full longer. Adding vegetables to khichdi further reduces the calorie density while increasing fibre and micronutrient intake,” said Goyal.
Indian spices like turmeric, cumin, and ginger, often added to khichdi, have anti-inflammatory and immunity-boosting properties. “Turmeric, in particular, helps detoxify and reduce oxidative stress in the body. Regular consumption can help flush out toxins and promote better skin health,” said Goyal.
While khichdi is highly nutritious, Goyal said that “eating it exclusively without variation may lead to some deficiencies.”
Here’s what you should keep in mind:
Limited protein sources – While dal provides protein, it may not be enough for those with higher protein requirements (e.g., athletes). Adding paneer, curd, or nuts can help.
Lack of diversity in nutrients – Eating khichdi alone may result in missing out on other essential nutrients in different grains, proteins, and vegetables. “Including various dals, millets, and seasonal vegetables can help balance,” said Goyal.
Overdependence on carbohydrates – If you have diabetes or insulin resistance, eating rice-based khichdi daily might cause blood sugar spikes. Opting for millet-based or quinoa khichdi is a healthier alternative, said Goyal.
If you enjoy khichdi, eating it frequently can benefit digestion, immunity, and overall well-being.
“However, to avoid nutritional gaps, it’s best to modify the recipe and include a variety of ingredients. Make sure to balance it with other healthy meals, diverse protein sources, and different grains for complete nutrition,” said Goyal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
