No Guilt Eating Biryani

 

No Guilt Eating Biryani

The name biryani is derived from Persian word “birian” that “fried before cooking” pointing to original Persian dishes like pilau. The Mughals using refined technique and Persian ingredients, elevated the biryani. This was then adapted with local Indian spices creating diverse regional styles like Bombay, Hyderabadi biryanis.

Birayni is usually considered as junk food whereas no such ingredient has negative impacts on the health. It is all about the portion size, cooking technique and food pairing.

Nutritional Analysis

Let’s breakdown the key ingredients that comes together to make biryani.

Carbohydrates are in the form of rice, which are the primary source of energy. Next is the protein which can be either chicken or mutton for the muscles and satiety. Fats are the oil used which gives biryani flavor and is beneficial for hormonal health. Lastly, micronutrient’s such as cloves, turmeric and cinnamon, are present that have anti-inflammatory properties.

Portion Control

Portion size matters in all of your meals. Portion size is determined by your calories intake per meal according to your total energy expenditure. In simple words your calories IN must equal your calories OUT.

Balance the plate

In the case of biryani, the remaining food groups are milk and vegetables. Therefore, pairing the biryani with salad and raita will cover that up.

Let’s suppose you are taking in 1 cup rice, 1 serving size of chicken with ½ cup salad and ½ cup raita, your plate is approximately 500 kcals.

Eat timely

The ideally time for consuming biryani must be lunch or early dinner which not be later than 8 pm.

Regularity

Eating a specific dish that has high calories or high carb content should not be consumed on daily basis specially if you intending to maintain a healthy weight or cut down weight. Having it once a week or twice a week is enough. Total elimination for a certain dish can be avoided by decreasing the frequency in which it is consumed rather totally avoiding it.

Homemade versus restaurant style

One can never know for sure how much of oil/ghee the chef has added for it to taste good.