With the holiday season upon us in December, families across Australia are preparing for trips to India. As an Indian-American mum navigating these same challenges, entrepreneur and women’s health advocate Preethi Kasireddy’s experience offers valuable insights for visitors aiming to balance wellness with the joys of Indian cuisine. Traveling with her toddler, Kasireddy has highlighted the delicate act of keeping nutrition in check amidst the rich, carb-heavy foods that often define traditional Indian meals.
One of her biggest challenges has been maintaining adequate protein intake, a nutrient she prioritises in her health-conscious lifestyle. Indian meals are well-loved for their bold flavours and heartiness, but they often focus on carbohydrates like rice, breads, and lentils, with protein taking a smaller role on the plate. Kasireddy noticed this shift immediately. “Getting enough protein in India has been a challenge,” she explains, adding that meals here are often “90% carbohydrates and fats with barely any protein.” This has meant rebalancing her diet to prevent constant hunger and low energy levels—issues she realised were rooted in the science of how we metabolise different foods.
The secret, she shares, lies in understanding the thermic effect of food (TEF)—the calories our bodies use to digest different nutrients. Protein, for instance, has a high TEF (20-30%), which means it digests more slowly, keeping people full longer and stabilising blood sugar levels. Carbs, in contrast, have a much lower TEF (5-10%), which can result in quicker digestion and subsequent hunger pangs. Kasireddy found herself caught on this “blood sugar roller coaster,” where carb-heavy meals left her hungry and snacking just hours later. Her solution? Aiming for a minimum of 20 grams of protein in each meal, a strategy she says helps slow down digestion, extend satiety, and keep energy levels consistent.
Yet, maintaining protein goals wasn’t her only hurdle. Kasireddy’s journey also highlighted another key concern for wellness-minded travellers: finding high-quality supplements. She quickly learned that sourcing reliable supplements in India is no small feat. After ordering a trusted brand from Amazon, she was disappointed to find that, while one bottle was fine, the next “smelled like rotten fish,” forcing her to discard it. This hit-or-miss experience led her to ask her followers for advice on trustworthy supplement brands in India—a question many returning travellers may find themselves asking.
For Australian families gearing up for their December trips, Kasireddy’s experience underscores the importance of planning for nutrition and supplement needs ahead of time. Preparing protein options, balancing carb intake, and researching reputable supplement sources can help families keep up their energy levels and stay feeling their best while immersing themselves in the delights of Indian cuisine.
By sharing her journey, Kasireddy offers a practical guide to balancing health with the culinary joys of a holiday in India. Her experience reminds travellers that with just a bit of mindfulness, they can indulge in the richness of Indian culture and cuisine without compromising their wellness goals.
For more info go to Preethi’s website
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