by As North Indians, we pride ourselves on our exquisite cuisine – from ‘luscious butter chicken’ to a steaming hot plate of chole bature. However, new research shows some alarming results about the dietary habits adults living in North India.
Conducted by researchers at the George Institute for Global Health India in collaboration with the Post Graduate Institute of Medical Education and Research (PGIMER), the study sheds light on the intake of sodium, potassium, phosphorus and protein, all of which have a major impact. on the development of non-communicable diseases (NCDs) such as hypertension, cardiovascular disease and chronic kidney disease (CKD) – rapidly increasing health challenges in the country.
Published in the journal Limits in Nutrition involving 400 participants, including healthy adults and those with early-stage chronic kidney disease, the researchers used 24-hour urine excretion analysis to assess nutrient intake. And the results were worrying.
“Excessive salt consumption exceeding recommended levels, insufficient potassium intake (both of which increase the risk of developing hypertension, cardiovascular disease, and chronic kidney disease), and protein consumption below the recommended dietary allowance,” he pointed out. In addition, the study shows that men have a higher nutrient intake compared to women, but their overall dietary habits raised red flags.
“A poor nutritional diet is a major risk factor for non-communicable diseases (NCDs), which are a significant public health concern. In India, people eat different foods, so it is important to know exactly what nutrients they are getting to prevent and manage these diseases,” said lead study author and kidney health specialist , Professor Vivekanand Jha, executive director, George Institute for Global Health, India.
“The high salt intake and the low potassium intake point to the need to develop interventions aimed at individuals and societies,” he said.
Corresponding to the findings of the study, Dr Rejitha Kaimal, clinical associate, nephrology, Sir HN Reliance Foundation Hospital said indianexpress.com Despite years of medical advice against high salt intake, North Indian diets continue to be salt-laden. Another discovery related to the low content of potassium and protein in the diet. “Although low potassium and protein may be beneficial for patients with chronic kidney diseasePoor intake of these nutrients in healthy adults can cause significant health issues from fatigue, malaise and muscle wasting.”
The researchers suggested multiple strategies to lower the risks of NCDs, including providing better information on food labels so people can make healthier choices, reducing salt in processed foods, and encouraging people to eat more fruit and vegetables. eat vegetables rich in potassium. We contacted experts to understand other ways to modify our North Indian diet to make it optimal for our health.
1. Reduce salt intake
Dr Priyanka Rohatgi, chief nutritionist, Apollo Hospital suggested replacement salt with natural herbs and spices for seasoning, which can help manage blood pressure.
“Herbs and spices provide the same flavor, while mitigating the risks of developing NCDs,” said Bhakti Dabhi, nutrigenomics expert, Haystack Analytics. However, she pointed out that it is necessary to moderate the intake of spices as excessive use can aggravate digestive issues.
How to reduce your salt intake. (Source: Freepik)
2. Choose healthier cooking methods
“Choose cooking without oil, grilling, baking or steaming, instead of frying,” said Dhabhi. these cooking methods not only minimizing nutrient loss compared to high heat cooking but also resulting in less fat consumption.
3. Dietary modifications
Dr. Rohatgi encourages individuals to increase their consumption of potassium-rich foods such as fruits, vegetables and dairy products, which not only help with electrolyte balance but also with heart health. In addition, protein-rich foods such as lentils, beans, chicken and fish can support muscle strength and overall health.
4. Lifestyle Management
Apart from dietary changes, Dr Jayant Kumar Hota, senior consultant, nephrology, Indraprastha Apollo Hospitals recommended lifestyle modifications like regular physical activity, to quit smokingand stress management to improve overall health outcomes.
5. Read food labels
Dr. Kaimal suggested reading the nutritional information labels on the cartons before buying anything, because “food labels can empower customers to make healthier choices”.
Basically, Dr Kaimal advises you to be mindful of what goes into your body. “Make conscious choices about what you eat,” he said.
