Changing Food Habits in IndiaImage Credit Source: Getty Images
Less fiber in indian diet: The food plate in India has been considered balanced for a long time. It included lentils, rice, bread, vegetables, curd and sometimes sweets. But the shocking figures have been revealed in a report released by the Government of India (2022-23 & 2023-24). According to the data released by the government, the amount of fat in the food of Indians is increasing while the share of fiber -rich food is steadily decreasing from the plate.
It has been said in the report that on an average, an Indian is now eating 67.3 grams of fat per day, which is much higher than the 2012 comparison. On the other hand, vegetables, pulses, whole grains and fibrous foods, which are the main sources of fiber, have reduced their intake. Nutrition disturbances from the food plate are not only harming the digestive system, but are also causing serious diseases related to heart, liver and blood circulation.
Increasing quantity of fat: health of health behind taste
The report also states that especially people living in cities are eating more fat. Processed food, junk food, outstanding food, and oily snacks have changed the picture of the Indian plate. Average fat intake in urban men has reached 68.6 grams and 65.2 grams in women.
Fat is essential for the body, but when its quantity is excessive, it increases bad cholesterol (LDL), narrows blood vessels and causes heart diseases. Consuming more fat, Non Alcoholic Liver also gives rise to disease which can go ahead and reach the liver failure.
Falling quantity of fiber: The digestive system of the body is becoming weak
Fiber not only helps in digestion, but also helps in removing toxic substances from the body. It maintains blood sugar, controls cholesterol and helps to keep stomach full for a long time. According to the report, most of the people of the country are far below the standard of 25-30 grams of fiber required daily.
Lack of fiber damage from intestines to heart
Constipation, acidity, gas, and obesity have become common in people due to decrease in the intake of vegetables and beans. Lack of fiber from children to the elderly is now giving rise to stomach problems.
Fiber not only keeps the digestive system correct, but also helps in removing toxins from the body. When the amount of fiber in food decreases, problems like constipation, acidity, gas and flatulence become common. Long -term fiber deficiency also makes blood sugar control difficult and the risk of type 2 diabetes increases.
Apart from this, fiber is also very important for heart health. It reduces bad cholesterol and helps protect against heart attack. Institutions like WHO and ICMR recommend consuming at least 25-30 grams of fiber daily, but most Indians are far behind.
Why is India’s plate changing?
Public Health Expert Dr. Jugal Kishore It is said that there has been a change in the ways of eating Indians in India, busy lifestyle, advertising and taste habits. People have started to like more attractive food in a hurry and appearance. Traditional food, which included lentils, roti, bran flour, and seasonal vegetables, now they are limited.
Changing lifestyle and eating habits responsible
Now people have started paying more attention to outside junk food, processed snacks, fried items and packaged food instead of fresh food of the house. Work from home and sitting routine have also reduced physical activity. In such a situation, when we walk less, but eat more fat, it directly leads the body to diseases.
What can be a solution?
To prevent this growing danger, first of all we have to balance our plate again. While cooking, make sure that the amount of vegetables and salads in the plate is plentiful. Adopt wheat bran flour, multiigraine bread, sprouted pulses, fruits and household food.
Limit oily and processed food to once a week. Use less oil while cooking and include traditional fat like desi ghee or mustard in limited quantity. Also, regular exercise and water intake helps in detoxing the body.