Masala Memoirs
Masala Meets Medicine with Mitul Patel
“It’s not about giving up the food you love—it’s about giving it a smarter seat at the table.”
Spiced Roots in the American South
Born and raised in Memphis, Tennessee, Mitul Patel grew up in a home where Gujarati meals were the heartbeat of daily life. “Even when we cooked something Mexican or Italian, we’d always add a pinch of Indian flair,” he says. Now, as a registered nutritionist in the U.S., Mitul’s Southern upbringing and Indian heritage come together in his work—where food is not just fuel, but culture, comfort, and connection.
What’s Weighing Down Our Diets?
Working closely with South Asian patients across the U.S., Mitul sees a few diet pitfalls come up again and again:
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Excessive refined carbs (think white rice and sweets)
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High intake of ghee and oil
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Low protein levels, especially among vegetarians
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Overconsumption of salty snacks and pickles
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Common deficiencies in Vitamin B12 and D
“These aren’t unsolvable issues,” he notes. “Just switching to whole grains, adding more legumes, and reducing fried or packaged foods can make a huge difference.”
It’s Not the Ghee. It’s the Quantity.
Mitul is quick to defend Indian food from blanket criticisms. “Parathas, ghee, rice—they’ve all been part of our diets for generations. The problem isn’t the dish, it’s the portion size and the frequency.” His advice? Don’t demonize tradition—modify it. “You can still enjoy the comfort of your culture. Just invite balance to the table.”
Why Daal Deserves a Spotlight
If he had to pick one food to champion, lentils would top the list. “They’re a complete plant-based protein, rich in fiber, and keep blood sugar stable.” Lentils aren’t just a pantry staple—they’re an unsung superfood in Indian cuisine that deserves a global shoutout.
Not All Habits Are Worth Keeping
When asked about hard-to-defend South Asian food habits, Mitul gives a nuanced answer: “Nothing’s wrong if it’s in moderation. Ghee, sweets, fried snacks, even pickles—they can all be enjoyed. But not daily, and not in large portions.” His philosophy? Keep what brings joy—just use a lighter hand.
No Need to Westernize What Already Works
As someone who grew up in the U.S., Mitul doesn't believe Indian parents are pressured to “Westernize” their children’s diets. “My family never abandoned Indian food—we just found ways to blend it. A taco with turmeric? Why not?” This kind of hybrid eating allows for cultural grounding without nutritional compromise.
Tradition, Tweaked for Today
At home, Mitul practices what he teaches. His family eats traditional Indian meals—but with intentional changes:
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Roti made with whole wheat and flaxseed
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Cooking with less oil
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Focusing on fresh, whole ingredients
“It’s the same soul, just in a slightly leaner body,” he jokes.
Kitchen Lessons Start Early
Mitul also emphasizes the role of early exposure to food and cooking in Indian homes. “So many Indian kids grow up helping in the kitchen—whether it's rolling rotis or prepping sabzi.” That hands-on learning, he believes, builds long-term food literacy, making children more aware of what goes into their meals and better equipped to make healthy choices as adults.
The Myth That Needs to Go
Mitul’s biggest frustration? The idea that Indian food is automatically unhealthy. “When cooked at home with care, Indian meals are some of the most balanced diets out there—rich in vegetables, fiber, spices, and tradition. It’s not heavy—it’s hearty. And it deserves more credit.”
