Why palak paneer is not good for health: Explained
etimes.in | Apr 3, 2025, 12.23 PM IST
Indians and paneer have an unbreakable relationship. From early childhood birthday parties when paneer used to be a must on the menu to the modern-day late-night cravings for paneer chilli. From a dhaba to a home, paneer is a must-have dish everywhere. And, one of the most favourite combinations in a paneer dish is definitely palak paneer. With missi roti or plain rice, this delicious dish is a flavourful counterpart to many Indian food combinations.
Experts have warned against consuming this combination together. As per a reel posted by nutritionist Nmami Agarwal, healthy eating means eating the correct combination of food together. However, there exist certain combinations that inhibit the nutrient absorption of each other when eaten together. One such combination is iron and calcium.
This is because the type of iron present in spinach is non-blood or non-heme iron, which is a plant iron and the body does not absorb it as well as blood (heme) iron. Thus, she advises combining the ingredients with food rich in vitamin C.
Well, no you shouldn't. Palak paneer is rich in protein, B vitamins, folates, Vitamin C, Vitamin K, Vitamin A, magnesium, phosphorus and dietary fibre. The dish is not hazardous to health as explained by experts, it is just not the powerhouse of nutrition it's proclaimed to be. As a clinical nutritionist, Amita Gadre added "As long as you have a diverse diet of whole grains, a lot of different vegetables and good quality protein in your diet, your intestines will figure out how to extract everything they need." "This combination is not so GOOD for the absorption of Iron but good to take some greens in a tastier way.." added Dr Keta Shah.
In order to enhance the absorption of the right nutrients, you must combine them with supporting counterparts. When focusing on adding a particular nutrient to your diet such as calcium you can pair paneer with aloo, pyaaz, or green peas itself. For iron enhancement, you can pair spinach with corn and aloo or make a puree of it alone.
Thus, people who eat the dish because of iron deficiencies can definitely look for better combinations where the iron absorption by the body is higher. Eating palak paneer is still better than any junk food and a healthy option for homemade meals.
Benefits of spinach
Spinach is a nutrient-dense leafy green that offers numerous health benefits. Packed with vitamins A, C, and K, along with iron, calcium, and magnesium, it supports overall well-being. Its high antioxidant content helps reduce inflammation and promote heart health by lowering blood pressure, but it is best to consume in moderation. Spinach is rich in vitamin A & C that help boost collagen production, keeping skin healthy and hair strong. Also, it is loaded with calcium, magnesium, and vitamin K, which help strengthen bones. However, it is best to avoid consuming spinach in excess. Rich in calcium, magnesium, and Vitamin K, they help improve bone density and prevent osteoporosis & joint pain. Spinach contains potassium and nitrates, which help lower blood pressure and improve blood flow, contributing to a healthy heart. Spinach is loaded with calcium & vitamin K, which help improve bone density and prevents osteoporosis.
Experts warn against eating palak paneer
Experts have warned against consuming this combination together. As per a reel posted by nutritionist Nmami Agarwal, healthy eating means eating the correct combination of food together. However, there exist certain combinations that inhibit the nutrient absorption of each other when eaten together. One such combination is iron and calcium.
While spinach is rich in iron, paneer is rich in calcium. Calcium inhibits the absorption of iron and thus for the maximum utilisation of these ingredients, Agarwal recommends pairing palak with potato or corn.
Nutritionist and TEDx speaker, Simrat Kathuria explained the reason in detail in one of her own reel, writing, "Paneer is high in calcium, while spinach is high in iron; and iron absorption is prevented by calcium. The absorption of iron in spinach is less than 5%, thus it provides very little iron to the body."
This is because the type of iron present in spinach is non-blood or non-heme iron, which is a plant iron and the body does not absorb it as well as blood (heme) iron. Thus, she advises combining the ingredients with food rich in vitamin C.
Should you avoid palak paneer completely?
Well, no you shouldn't. Palak paneer is rich in protein, B vitamins, folates, Vitamin C, Vitamin K, Vitamin A, magnesium, phosphorus and dietary fibre. The dish is not hazardous to health as explained by experts, it is just not the powerhouse of nutrition it's proclaimed to be. As a clinical nutritionist, Amita Gadre added "As long as you have a diverse diet of whole grains, a lot of different vegetables and good quality protein in your diet, your intestines will figure out how to extract everything they need." "This combination is not so GOOD for the absorption of Iron but good to take some greens in a tastier way.." added Dr Keta Shah.
Foods to pair with palak and paneer for better nutrient absorption
In order to enhance the absorption of the right nutrients, you must combine them with supporting counterparts. When focusing on adding a particular nutrient to your diet such as calcium you can pair paneer with aloo, pyaaz, or green peas itself. For iron enhancement, you can pair spinach with corn and aloo or make a puree of it alone.
Thus, people who eat the dish because of iron deficiencies can definitely look for better combinations where the iron absorption by the body is higher. Eating palak paneer is still better than any junk food and a healthy option for homemade meals.
Benefits of spinach
Spinach is a nutrient-dense leafy green that offers numerous health benefits. Packed with vitamins A, C, and K, along with iron, calcium, and magnesium, it supports overall well-being. Its high antioxidant content helps reduce inflammation and promote heart health by lowering blood pressure, but it is best to consume in moderation. Spinach is rich in vitamin A & C that help boost collagen production, keeping skin healthy and hair strong. Also, it is loaded with calcium, magnesium, and vitamin K, which help strengthen bones. However, it is best to avoid consuming spinach in excess. Rich in calcium, magnesium, and Vitamin K, they help improve bone density and prevent osteoporosis & joint pain. Spinach contains potassium and nitrates, which help lower blood pressure and improve blood flow, contributing to a healthy heart. Spinach is loaded with calcium & vitamin K, which help improve bone density and prevents osteoporosis.