The Indian Council of Medical Research (ICMR) has issued a new set of dietary guidelines, cautioning that even home-cooked meals can be unhealthy if they contain high levels of fat, sugar, or salt. The guidelines challenge the common belief that home-cooked meals are inherently healthier than food from restaurants, highlighting that foods high in fats, sugar, or salt (HFSS) are often calorie-dense and lack essential micronutrients and fiber.
ICMR's guidelines emphasize that foods high in fat and sugar, while rich in calories, can lead to conditions like obesity. These foods often replace healthier options that provide necessary macronutrients, fiber, and micronutrients such as vitamins, minerals, phytonutrients, and bioactive substances. A diet lacking essential amino acids, fatty acids, and micronutrients can result in conditions like anemia, affect brain function and learning ability, and increase the risk of non-communicable diseases (NCDs) such as type 2 diabetes and obesity.
The ICMR highlighted the dangers of high-fat and high-sugar foods, noting that they cause inflammation and disrupt gut microbiota, which can quickly change with diet, increasing the risk of NCDs. High salt intake, on the other hand, raises the risk of hypertension and puts a strain on the kidneys. Saturated fats, such as those found in ghee, butter, coconut oil, palm oil, and vanaspati, are particularly concerning. Consuming more than 10 grams of saturated fat per day in a 2000-calorie diet is considered unhealthy.
According to the guidelines, daily salt intake should not exceed 5 grams (with sodium being less than 2 grams). The ICMR warns that packaged foods like chips, sauces, biscuits, bakery products, and even homemade snacks like namkeen, papads, and pickles often contain high amounts of salt. For sugar, the recommended limit is less than 5% of total energy intake per day, or 25 grams, based on an average intake of 2000 calories per day.
The ICMR states that calories are only healthy when accompanied by vitamins, minerals, and fiber. The guidelines point out that high-fat and high-sugar foods can crowd out healthier food choices that provide essential nutrients. This nutrient deficiency can lead to cognitive issues, reduced learning ability, memory problems, and an increased risk of NCDs. The medical body also advises against using protein supplements for building body mass, advocating instead for natural sources of protein.
The Hyderabad-based National Institute of Nutrition (NIN), under ICMR, released these revised "Dietary Guidelines for Indians" to meet essential nutrient requirements and prevent NCDs. The guidelines suggest that a balanced diet should not derive more than 45% of its calories from cereals and millets, and up to 15% from pulses, beans, and meat. The rest should come from nuts, vegetables, fruits, and milk, with total fat intake being less than or equal to 30% of energy.
(Input from various media sources)
(Rehash/ Susmita Bhandary/MSM)