May 06, 2026 Enjoying South Asian cuisine

It’s Asian Heritage Month, which provides a wonderful opportunity to celebrate a cuisine that’s enjoyed by so many. With its richness and diversity, vibrant spices, and plant-forward style (which means a focus on vegetables), South Asian food has broad appeal.

For those of South Asian descent, food is about connection, culture and identity. If you live with diabetes, that doesn’t mean you have to give up the food you love; rather, it’s about making small tweaks that will support your diabetes management.

Thanks to Angel Fonseca, RD, an Aprons in Action Dietitian Committee Member, for providing these expert tips.

What does South Asian food offer?

Many traditional dishes are high in fibre and plant-based foods, such as lentils, beans, vegetables, nuts, seeds, and whole grains like millets.

How can you build on the best of South Asian cuisine?

• Choose lentils, beans, and vegetables regularly
• Use spices to enhance flavour instead of relying on salt or sugar
• Include fermented foods like yogurt if you like
• Enjoy lean proteins, including fish, seafood, poultry, and plant proteins, often

What are some simple changes you can make for healthy delicious meals?

• Swap refined grains for whole grains or millets when available
• Mix legume or millet flour into whole-wheat doughs
• Use tofu in place of paneer when preferred
• Bake or air-fry instead of deep frying when possible

Is your plate balanced?

• ½ Vegetables
• ¼ Protein
• ¼ Whole grains or starch

What is the key to healthy eating? 
“Healthy eating is not about perfection. It’s about flexibility, sustainability, and honouring the foods that matter to you,” says Angel.

Did you know? 

Aprons in Action presented by Manulife is Diabetes Canada’s new national culinary fundraising competition where your training ground is the kitchen. We invite home cooks to share healthy recipes, learn new kitchen and cooking skills, raise funds, and celebrate the flavours that bring our kitchens and communities to life while supporting people living with diabetes in Canada.
 
Ready to bring the flavours of South Asian or your favourite cuisine to life? Join Aprons in Action presented by Manulife now.