Food Alert: Are Your Meals Harming Your Health? A take on the New Guidelines of ICMR!

Scrolling through reels and discovering new health trends has become a daily ritual for many of us. Each day, we encounter a fresh take on what to eat and avoid—one day, it's sugar-laden oats, and the next, it's fibre-stripped fruit juice.

Amidst this flood of information, one pressing question remains: Should we eat these so-called healthy foods, or is it alright to indulge in the convenience of fast food?

The Indian Council of Medical Research (ICMR) released updated Dietary Guidelines for Indians this year, reflecting the evolving understanding of nutrition and health. In addition, the guidelines emphasise limiting added sugar, fat, and salt intake, especially for Ultra-processed meals (UPFs) and High-fat, sugar, and salt meals (HFSS).

When it comes to processed foods, there's a particular category that demands our undivided attention: Ultra-processed Foods (UPFs). These items go far beyond basic processing and contain ingredients not typically found in home kitchens. Think of sodas, packaged snacks, instant noodles, and sugary cereals. They're often loaded with high fat, sugar, and salt (HFSS), making them incredibly palatable and hard to resist.

The appeal of ultra-processed foods lies in their convenience and addictive taste. However, the nutritional cost is steep. These foods are designed to be hyper-palatable, often leading to overconsumption.

And yes, even the bread and butter you had for breakfast comes under HFSS!

Why? Simply put, they are considered to be on the packaged food list.

Ultra-processed foods are directly associated with 32 (71%) health parameters, including mortality, cancer, and various mental, respiratory, cardiovascular, gastrointestinal, and metabolic health outcomes.

High in unhealthy fats, UPFs contribute to elevated cholesterol levels and an increased risk of heart disease. The excessive sugar content spikes blood glucose levels, raising the risk of type 2 diabetes and contributing to weight gain. Meanwhile, the high salt content is a significant factor in hypertension and other cardiovascular problems.

Over the past few decades, the rise in ultra-processed food consumption has paralleled an alarming increase in obesity rates. According to the World Health Organization, global obesity rates have nearly tripled since 1975. In the United States alone, over 42% of adults are now classified as obese, a statistic that underscores the severity of this public health crisis.

Guess what? India is not far behind, with a 40.3% prevalence rate for obesity.

Nutrient Breakdown: The Nutritional Equation

According to the ICMR's recommended macronutrient intake, carbohydrates should make up 50–55% of total calories, proteins should make up 10-15%, and dietary fats should make up 20–30%. The amount of food required to satisfy one's nutritional needs varies depending on factors such as age, gender, physiological state, and degree of physical activity.

The guidelines also recommend limiting the intake of fats and oils to no more than 27 grams per day (equivalent to 2 tablespoons), sugar to no more than 20–25 grams per day (4-5 teaspoons), and salt to no more than 5 grams per day (including visible and invisible salt, equivalent to 1 teaspoon). It's also advised to get two litres of water daily and spend time outside in the sun to synthesise vitamin D.

The ICMR-NIN (The National Institute of Nutrition) plate suggests that consuming a sufficient amount of a range of nutrient-rich meals is imperative. Vegetables, including green leafy vegetables, roots and tubers, and fruits, should comprise half of the dish. Cereals and millets (with at least 50% whole grain), pulses, meats (thin cuts preferred), eggs, nuts, oilseeds, and low-fat dairy products are rationed for the remaining portion. It also highlights the need to include antioxidant-rich spices like cloves, cinnamon, ginger, garlic, turmeric, cumin, and pepper in a well-balanced diet.

Time to read the nutritional value before buying the packaged item from your favourite supermarket!

Instagram influencer Revant Himatsingka (Food Pharmer) , known for advocating nutritional literacy, is on a mission to debunk misleading food labels and advertising. He believes what we consume significantly impacts our health, estimating it to influence about 60-70% of our well-being. He exposes the deceptive marketing practices of companies like Mondelez, highlighting how packaged foods often masquerade as healthy options when they're essentially junk.

Under his campaign, #LabelPadhega, he urges consumers to educate themselves about what they consume. He compares today's packaged foods to the wholesome diets of previous generations, emphasising the need to discern between nutritious options and ultra-processed foods (UPFs). His efforts have gained traction, with many joining the cause to combat the detrimental effects of UPFs on health.

Imagine the ripple effect when each voice contributes to a shared cause. If one person's advocacy can prompt a beloved ketchup brand to reduce sugar content, envision the collective power when we all stand together.

Let's pledge unity in this fight against the pervasive threat of ultra-processed foods, the modern-day Thanos.

Choose real food! After all, health is wealth!?