Changing Indian diet, increasing disease riskImage Credit Source: Getty Images
In today’s time, there has been a rapid change in people’s food habits. Earlier, where traditional and fresh food was common, now the intake of processed and packaged food has increased. These things are delicious, but they lack essential nutrients and have high amounts of salt, sugar and unhealthy fat. Due to this, the risk of lifestyle related diseases like obesity, diabetes, blood pressure and heart disease is increasing.
The traditional diet in India included pulses, rice, rotis and seasonal vegetables, but due to urbanization, busy lifestyle and western eating habits, people are now getting more attracted towards junk food, processed snacks and sweet drinking items. Due to this, the amount of carbohydrates in diet has increased, while there has been a deficiency of protein, fiber and vitamins. In search of time lack of time and convenience, people are consuming ready-to-eat food instead of fresh and balanced food. The effect of this change is being seen especially in urban areas. Processed and packaged food is being eaten more instead of traditional and fresh food, which leads to lack of nutrients in the body and increases health risk.
Changing diet risk of diseases increased
recently ICMR-India StudyWhich was published in Nature Medicine, it was found that most of the calorie in Indian diet is obtained from carbohydrates, such as white rice and refined wheat. Whereas, the amount of protein is very low. The study also states that the consumption of sugar in 21 states and union territories of the country is more than the National Health Guidelines. This unbalanced diet is becoming a major cause of increase in diabetes and obesity cases.
Instead of traditional and balanced diet, nowadays people are starting to consume more junk food, more oil, salt and sugar processed food. These foods lack essential nutrients, which weaken the metabolic processes of the body. Due to this, blood sugar and cholesterol levels become unbalanced, which increases the risk of diseases like diabetes, obesity, high BP, thyroid and heart disease. Also, deficiency of protein and fiber makes the body unable to control blood sugar and weight. In such a situation, if a diet rich in protein and nutrients is taken in place of carbohydrates and lifestyle is improved, then the risk of these diseases can be reduced to a great extent.
Rescue measures
Take a diet rich in protein, fiber and essential nutrients.
Limit the intake of sugar, salt and junk food.
Exercise or walk at least 30 minutes daily.
Drink enough water and stay hydrated.
Take healthy snacks like fruits, nuts and curd.
Give preference to homemade fresh food.
Get 7 to 8 hours of sleep at night.
Read the label and choose a healthy option when purchasing packaged food.