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At the NXT Forum 2025, held at Bharat Mandapam in New Delhi on February 28, Luke Coutinho, Co-Founder of Luke Coutinho Holistic Healing Systems, emphasized the importance of Indian superfoods such as Makhana, Moringa, Amla, Turmeric, and Indian Garam Masala. He highlighted how these nutrient-dense foods play a crucial role in promoting health and wellness.
During his address, Coutinho stressed the importance of mindful eating and balanced nutrition, stating, “You can never cook healthy food in just ten minutes. If we are to support the Prime Minister’s vision of overcoming obesity, small yet impactful changes matter. India is a carbohydrate-heavy nation. To improve overall health, we must increase physical activity, reduce excessive carb intake, and ensure a balanced macronutrient ratio.”
He further advocated for home-cooked meals, emphasizing their nutritional value and holistic benefits. “Prioritize home-cooked meals—what we call ‘garcon Sana,’ or homemade food. Men should learn to cook and encourage their sons to do the same. Cooking is not just a skill but also a therapeutic activity. We should also reduce our oil intake by 10-15%. Incorporate steaming and poaching in at least one meal per day. This aligns with our honorable Prime Minister’s suggestions, as overcoming obesity or any disease is directly linked to proper nutrition and movement,” he added.
Coutinho also spoke about the Fit India Movement, spearheaded by Prime Minister Narendra Modi, which encourages every Indian to take personal responsibility for their health. “Our goal is not to complicate fitness but to focus on simple, effective habits. Holistic training is key—strength, muscle endurance, stamina, flexibility, and mobility are essential for overall well-being. Incorporating yoga, pranayama, and meditation into daily routines can significantly enhance health. Even if you don’t have a full hour, do 45 minutes, or even 30 minutes—consistency is what matters,” he stated.
Highlighting the significance of India’s traditional dietary practices, Coutinho discussed the United Nations’ declaration of 2023 as the International Year of Millets, a move led by Prime Minister Modi. “India is the world’s largest producer of millets, contributing 38.4% of global production. Many people question their carbohydrate content, but not all carbs are bad. The real issue is poor-quality carbs and their overconsumption. Our diet is often imbalanced—too many carbohydrates and too little protein. Junk food is not real food; it’s just processed carbohydrates disguised as food,” he pointed out.
Coutinho elaborated on the benefits of millets, stating, “Millets are agriculturally favorable for India and offer numerous health benefits. They are gluten-free, fiber-rich, and have a low glycemic index, making them ideal for pre-diabetics and diabetics. They are packed with minerals and antioxidants, helping to maintain low inflammatory levels in the body. Millets support digestion, promote healthy weight management, and enhance cognitive function due to their high potassium, magnesium, and B-vitamin content. Whether it’s finger millet (ragi), pearl millet (bajra), or sorghum (jowar), millets have been an integral part of Indian cuisine for generations.”
He also urged Indians to embrace native superfoods instead of chasing exotic imports. “Many Indians are looking for blueberries, blackberries, and raspberries, but we have our own powerhouse super berry—Amla. Amla contains 6 to 8 times more vitamin C than oranges and 17 times more antioxidants than pomegranates. It offers immense health benefits, from lowering LDL cholesterol and blood pressure to strengthening bones and oral health. While amla does not cure cancer, its nutritional properties support overall well-being. It can be consumed in multiple forms—raw, as juice, powder, pickles, chutneys, or even as a healthy candy.”
Coutinho also spoke about the growing global demand for Indian superfoods, sharing a personal anecdote: “Whenever I visit New York—about once every 45 days for my patients—I get requests for H2 Desi Ghee. This traditional superfood, which originated in India, is not just a cooking medium but is revered as the ‘food of the gods.’ Its nutritional benefits have been recognized since ancient Vedic times and continue to be endorsed by modern medicine as one of the healthiest sources of saturated fats.”
Through his speech, Coutinho reinforced the importance of embracing India’s rich nutritional heritage, focusing on balanced diets, mindful eating, and traditional superfoods to achieve holistic well-being.
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