This is what happens to the body when you eat ‘sambar-chawal’ for lunch every day

A nutritious version would include a generous serving of vegetable-rich sambar with a restricted portion of rice, she elaborates.

A hot bowl of sambar (Photo: Freepik)

What micronutrient deficiencies can occur with daily consumption?

Dr Suvetha cautions that eating sambar rice every day without other food groups can lead to nutrient deficiencies over time. Rice and dal alone do not provide all essential vitamins and minerals, she notes.

Common deficiencies seen in such cases include vitamin B12, iron and calcium, with occasional zinc deficiency as well. “If the diet lacks additions like yoghurt, soya milk, fruits, nuts or seeds, the body may not get adequate micronutrients,” she explains.

Over time, these deficiencies can lead to fatigue, hair loss, body aches, poor immunity, and general weakness, the doctor adds.

Why rice portion control matters for blood sugar and weight

Portion control, especially with white rice, is crucial for long-term health. Dr Suvetha points out that Indians have a higher predisposition to diabetes, making large daily portions of rice a concern.

“White rice can cause a rapid spike in blood sugar levels when eaten in excess,” she says. Regularly eating large portions may contribute to belly fat, insulin resistance and eventually diabetes.

Should you change the lentils and vegetables in sambar?

Yes, variety is key. Dr Suvetha stresses that using the same dal and vegetables every day limits the nutritional benefits. Different lentils and vegetables offer varying amino acids, fibres and micronutrients, she adds.

Rotating ingredients helps improve digestion, support gut health, and prevent nutritional gaps. “Diversity in dals and vegetables makes sambar a more complete meal with long-term health benefits,” she elaborates.

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.