Celeb fitness coach calls ‘dal-chawal’ the world’s most perfect, complete protein; says your fear of carbs is just ignorance

Diet guide: Fitness coach Luke Coutinho called ‘dal chawal’ one of the world’s most perfect vegetarian complete proteins (Image: Pexels)

• Rice and lentils together offer complete protein and high fibre for gut health
• Weight gain is linked to poor lifestyle, not traditional foods like dal chawal
• Fitness coach urges eating traditional foods and maintaining an active lifestyle

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It is commonly believed that rice is high in carbohydrates and not suitable for those who want to lose weight. Even lentils are considered to be low in protein, insufficient to meet daily requirements. Thus, a combination of the two is often rejected by people. However, this is far from true.

Celebrity fitness coach Luke Coutinho, in a new post on Instagram, busted the myth, listing the real factors responsible for weight gain and other health problems. He blamed “keto influencers” and “gym bros” for making people hate the food that was relished by their grandparents.

“Rice + dal isn’t making India fat and diabetic — your OTT marathons, sleep deprivation, low recovery, eating crap, sedentary lifestyle, and zero discipline are,” Coutinho said.

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Benefits of rice and lentils

Complete proteins

Coutinho called ‘dal chawal’ one of the world’s most perfect vegetarian complete proteins. Legumes (dal and beans) are low in methionine, and rice is rich in it. That’s the reason they together create a full amino acid profile and are easier to digest. He added that in blue zones like Okinawa and Nicoya, people eat rice and beans daily and live more than 100 years.

Rich in folate

Coutinho said, “Lentils are loaded with natural folate, which repairs DNA, prevents mutations, and lowers homocysteine (a heart disease marker). Meta-analyses link high dietary folate to lower cancer and dementia risk.” He compared expensive supplements people consume to dal chawal, which offers high nutritional value for just Rs 60.

Also read | Diet guide: 7 nutrient-packed foods, easy recipes to keep your heart strong, healthy

High in fibre

What many don’t realise is that a plate of dal chawal gives 15-20 gm of soluble and insoluble fibre, which promotes gut health, regulates blood sugar, and helps manage weight by keeping you full for longer. “Studies show high-fibre traditional diets crush modern low-carb ones for insulin sensitivity,” he wrote. He blamed people for trying fancy diets that only cause constipation.

Coutinho also shared examples of maids and labourers who get it right — “they eat rice and dal thrice a day, walk 15,000 steps, lift heavy stuff, and often have glowing skin, strong hair, and zero belly fat.” And for those who complain about weight gain from dal chawal, he added, “Sitting for 10 hours, eating low-carb processed junk, and blaming rice for your love handles is embarrassing.”

The fitness coach added that most fitness coaches are selling fear as they point to problems in traditional foods that don’t exist. In fact, he said science supports foods that were traditionally consumed for longevity rather than 30-day challenges. He dismissed imported foods and promoted food produced in their own country that has kept several generations “lean, strong, and fertile.”

He also cautioned that overeating and a poor lifestyle cause weight gain, so carbs are really not the enemy. He concluded, “Keep it real, India. Eat like your hardworking ancestors, move like a labourer, sleep like you have no Wi-Fi… that’s the real biohack.”

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.