World Biryani Day 2025 is here, and for food lovers across the globe—especially in the Telugu-speaking states—it’s a day to indulge in the rich, aromatic flavors of their beloved biryani. From Hyderabad’s iconic dum biryani to regional variants packed with spices and tradition, it’s a celebration of culture and cuisine. But with indulgence often comes concern—can biryani be enjoyed without impacting your health or weight?
The answer, surprisingly, is yes—according to health experts. If consumed mindfully, biryani can be both satisfying and nutritious.
Biryani Is Not the Enemy
Renowned gastroenterologist Dr. Guru N. Reddy believes that biryani, when prepared and eaten the right way, can actually offer a balanced meal.
“It’s not just delicious—it contains carbohydrates (from rice), proteins (from meat or plant-based alternatives), and essential vitamins and minerals (from spices and vegetables),” he says.
Where It Goes Wrong
So why the bad reputation? The problem isn’t biryani itself—it’s how we eat it.
Here are the most common mistakes people make:
Oversized portions: Eating a plateful instead of a modest serving (ideally 2–3 cups).
Overloading with side dishes: Adding rich gravies like salan, raita, or even soda drinks like Thums Up alongside biryani increases total calorie intake.
Post-biryani sweets: A sweet dessert after a heavy biryani meal can push your calorie and sugar intake over the edge.
Excess oil & spices: Homemade biryani can be tweaked for health, but restaurant versions are often loaded with ghee, oil, and extra spice, affecting digestion.
Expert Tips to Enjoy Biryani Without Regret
Dr. Reddy suggests a few simple rules to enjoy biryani without risking your waistline or wellbeing:
1. Keep your portion in check – stick to 2–3 cups of biryani.
2. Skip heavy side dishes – avoid oily gravies or sodas that add unnecessary calories.
3. Say no to dessert immediately after – give your stomach a break.
4. Cook with less oil at home – choose healthier versions by controlling the ingredients.
5. Don’t eat biryani too late at night – digestion slows down, increasing the chance of discomfort.
The Healthier Takeaway
Enjoying biryani doesn’t have to be a guilty pleasure. With a little mindfulness and moderation, you can savor every bite without compromising your health. So this World Biryani Day, go ahead—celebrate with a flavorful plate, just the right size!
Disclaimer: The health suggestions in this article are based on expert insights and general research. For specific dietary advice, always consult a medical professional.