The Indian Council of Medical Research (ICMR) recently disproved the conventional wisdom that home-cooked meals are usually healthier. They contend that, in contrast to common assumption, home-cooked meals can still be harmful if they include excessive levels of fat, sugar or salt.
Understanding the Risks
Researchers have shown that eating meals heavy in fat and sugar can cause one to consume an excessive amount of calories, which can lead to illnesses like obesity. Furthermore, these meals frequently lack important elements that are vital to good health, such as vitamins, minerals, fibre, lipids and amino acids.
The Impact on Health
Essential nutrient deficiencies in the diet can lead to a number of health problems, such as anaemia, weakened cognitive abilities, and a higher chance of noncommunicable illnesses including type 2 diabetes and obesity. Foods heavy in fat and sugar can also alter gut flora and cause inflammation, which increases the risk of chronic illnesses.
Unveiling the Culprits
The medical research body identifies some culprits should be avoided, such as foods high in saturated fats including butter, coconut oil, ghee and vanaspati. In a 2000 kcal diet, they advise avoiding taking more than 10 grams of saturated fat per day since it may have a negative impact on health.
The Salt Conundrum
It’s vital to exercise caution since consuming excessive amounts of salt can also strain the kidneys and raise blood pressure. It is recommended that a person ingest no more than two grams of sodium and five grammes of salt per day. Packaged foods including chips, sauces, biscuits, and baked goods are also covered by this warning since they frequently contain an excessive amount of salt.
Sugar: A Sweet but Dangerous Temptation
Moderation is essential when it comes to sugar. Based on an average daily intake of 2000 Kcal, the ICMR recommends limiting sugar intake to less than 5% of total energy intake per day, or 25 grams per day. This is an important precaution to take since eating too much sugar can lead to a number of health issues, such as type 2 diabetes and obesity.
The Bottom Line
The ICMR essentially highlights that a meal’s nutritional value is not just determined by its calorie count. A meal has to be high in vital elements including vitamins, minerals and fibre in order to be considered really nutritious. People may actively maintain their health and well-being by making nutrient-rich diets a priority and consuming less foods heavy in fat, sugar and salt.
