Every year across India, September is celebrated as Rashtriya Poshan Maa, or National Nutrition Month. The nostalgic feeling of freshly prepared meals made with locally sourced ingredients can bring many back to cherished childhood memories and stories passed down through generations, but today’s world is flooded with nutritional information. In this day and age, many people struggle with the misconceptions surrounding traditional dietary superheroes.
As National Nutrition Month comes to an end, Dr. Neeta Deshpande, Chief Medical Officer, and Rahul Malloli, CEO and Founder of Elevate Now, are celebrating some nutritious and budget-friendly local delicacies. We have dispelled that misconception.
- Imported superfoods vs. local legends: The appeal of imported superfoods like berries and avocados is undeniable. But while we often hear about the antioxidant properties of blueberries, little do we know that local fruits like jamun and guava are even more nutritious. Similarly, quinoa is a superfood that has gained attention in recent years, while amaranth is a local ingredient that has significantly higher protein, iron, magnesium, and potassium content and costs about half as much.
- Carbohydrate conundrum: The STARCH study in India (2014) found that the Indian population evaluated obtained 64.1% of their energy from carbohydrates, which is particularly above the recommended maximum of 60%. In a related finding, the ICMR-INDIAB National Study showed that by reducing daily carbohydrate intake by 15%, approximately 66% of participants experienced diabetes remission. However, when adjusting your diet based on these findings, it’s important to realize that not all carbohydrates are the same. Processed foods spike blood sugar levels because carbohydrates are easily absorbed, but fiber-rich carbohydrates from whole grains, beans, vegetables, and fruits help regulate blood sugar and cholesterol levels and ensure healthy digestion. essential for. These fiber-rich carbohydrates are consistently associated with a healthier and longer life.
- Fats: Villain or hero? Although fat is often viewed through a single lens, its role is multifaceted.
- trans fatty acids, Most of these are found in processed foods and can have negative health effects, increasing your risk of heart disease, insulin resistance, and elevated cholesterol levels.
- saturated fat They are also associated with increased LDL or bad cholesterol levels, so they are found in a variety of foods and should be consumed in moderation.
- However, a balanced diet should include sufficient amounts of the following: Monounsaturated and polyunsaturated fats Found in nuts, eggs, cheese, yogurt, olive oil, peanut oil, and fatty fish.
4. Vegetarian Protein Puzzle: Contrary to popular belief, Indian vegetarian cuisine is not lacking in protein. For example, 1 cup of whole lentils contains about 18 grams of protein, which is roughly equivalent to the protein in 100 grams of chicken. Additionally, legumes such as chickpeas and green beans are high in protein and high in fiber. Including other protein-rich sources such as soybean chunks, paneer, black chana, and peanuts is a great way to ensure a balanced vegetarian diet. However, if you are following a low-calorie vegetarian diet, you may need a protein supplement to meet your daily dietary requirements.
5. Modern lifestyle and vitamin challenges: Modern lifestyles have their own challenges, but it is a misconception that they always lead to vitamin deficiencies. Like iron-rich millet and calcium-rich ragi, millet has long been India’s quiet guardian of health. And how could we forget the humble spinach, a vitamin K powerhouse, or the potassium-rich wonder banana? A skilled health care professional can help customize some of these options to your specific health condition. For example, patients with diabetes or obesity should also consider the glycemic index of these foods and consume them in moderation.
Our rich culinary tradition, when combined with informed choices, can pave the way to optimal health. This National Nutrition Month, harness the power of local, nutrient-dense foods to live a life based on better health and a better quality of life. Every individual’s health situation is different, so always consult a certified dietitian or nutritionist for proper advice.
