ICMR releases diet guidelines for Indians: No protein powder, thumbs up for flax seeds – What India should eat – The Economic Times

ET Online | May 09, 2024, 03:32:13 PM IST

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What India should eat

The National Institute of Nutrition (NIN) under the ICMR after a 13-year long hiatus has revised its ‘Dietary Guidelines for Indians’, taking into account illnesses, dietary preferences, and new scientific discoveries. NIN said that healthy diets and physical activity can reduce a substantial proportion of coronary heart disease (CHD) and hypertension (HTN) and prevent up to 80 per cent of type 2 diabetes.

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Reducing salt and sugar

The NIN recommended restricting salt intake, using oils and fat in moderation, doing proper exercise, minimising sugar and ultra-processed foods. It also suggested adopting a healthy lifestyle to prevent obesity and reading information on food labels to make informed and healthy food choices. The institute has advised that Indians must restrict their sugar intake to 20-25 grams per day, since it comes from natural carbohydrates.

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Oil and protein

Reducing the amount of cooking oil and getting essential fatty acids from nuts, oilseeds, and seafood is one of the key recommendations of the organisation. There were also guidelines regarding ultra-processed foods. The NIN further recommended against using protein powder for a long time, as their prolonged consumption has been associated with potential dangers including bone mineral loss and kidney damage.

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Recommendations for vegetarians

The ICMR also advised Indians to eat from a variety of foods as ‘there is no single food item with all essential nutrients’. Vegetarians should eat n-3 PUFA-rich foods like flax seeds, chia seeds, etc., as there is a challenge for them to get enough B12 and n-3 polyunsaturated fatty acids, it added.

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Ideal balanced diet

A balanced diet should provide not more than 45 per cent calories from cereals, and millets and up to 15 per cent of calories from pulses, beans and meat. Rest of the calories should come from nuts, vegetables, fruits and milk, the guidelines said.

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