‘Traditional Indian Diet’ is the Preferred Choice
Vanam Jwala Narasimha Rao
The Hans India (14-01-2024)
{There
is no ‘One and Only Precise Approach’ to diet, and what works best for one
person may not work for another. Finding a dietary plan that suits individual
health goals, preferences, and specific health conditions is ideal for
maintaining a healthier lifestyle. 'Diet impacts both the brain and the body,’ and
hence, cultivating mindful health-conscious eating habits, heightened
appreciation for meals, creating dedicated space for eating, engaging in
conversation with family or friends at the dining table, adequate time to chew
each bite thoroughly are essential for a sound mind and sound body}- Editor
Hans
A Four Member Expert Editorial Team of KIMS
Hospital’s e-newsletter, comprising CMD Dr B Bhaskar
Rao, Chief Editor Dr Bhujanga Rao Vepakomma, Executive Editor Vinay Bhushan
Bhagwaty, and Authors cum Principal Scientists Dr Syed S Beevi and Dr Vinod K
Verma, featured an interesting scientific
article on the Essential Components of Balanced, Gluten-Free and Traditional
Indian Diets. The contents if concisely, precisely, and comprehensively read by
everyone, it enables them, to tackle health issues like Obesity, Heart Disease,
Diabetes, Cancer, Mental Illness, and Neurodegenerative Illnesses etc. that are
normally caused due to poor eating.
In his brief but prescriptive introduction,
Chief Editor cautions that, 'Diet
impacts both the brain and the body,’ and hence, cultivating mindful
health-conscious eating habits, heightened appreciation for meals, creating
dedicated space for eating, engaging in conversation with family or friends at
the dining table, adequate time to chew each bite thoroughly are essential for a
sound mind and sound body. Meal Planning is the first important step towards
this. Human bodies are intricate machines requiring precise blend of nutrients
for energy production and to maintain healthy cells and organs. These are what
we call as, Carbohydrates, Proteins, Healthy Fats, Vitamins, Minerals, Fiber,
Water, Antioxidants, Fatty Acids, Phytonutrients etc.
‘Balanced
Diet’ is all about nurturing the body and mind, providing them with the fuel
and nutrients they need to thrive. ‘Simple Carbohydrates’ like sugar, honey,
and fruit provide quick energy, whereas, ‘Complex Carbohydrates’ like whole
grains, pulses, and vegetables release energy slowly, thus keeping the body
fueled for longer periods. ‘Proteins’ available in meat, poultry, fish, eggs,
dairy, legumes, nuts, and seeds are useful for growth, tissue repair, and in the
production of enzymes and hormones. ‘Healthy Fats’ available in avocados (pear
shaped fruit), olive oil, nuts, and fatty fish are needed to protect organs,
absorb certain vitamins, and regulate body temperature. ‘Vitamins’ from citrus
fruits, sunlight, fortified foods, sweet potatoes, and carrots etc. play key
role in various body functions.
‘Minerals’
available in dairy and leafy greens, red meat, beans, and fortified cereals
etc. are essential for maintaining balanced body. ‘Fiber’ from whole grains,
fruits, vegetables, legumes, nuts etc. keep the digestive system to run
smoothly, prevent constipation, and support healthy gut. ‘Water’ is essential for
every bodily function, from digestion to temperature regulation. ‘Antioxidants’
available in fruits, vegetables, and spices like berries, spinach, and turmeric
are required for potentially reducing risk of chronic diseases. ‘Fatty Acids’
found in fatty fish like salmon and flaxseeds, chia seeds and walnuts promote
heart health, reduce inflammation, and support brain function. ‘Phytonutrients’
which are plant compounds offer unique health benefits, and are available
abundantly in colorful fruits, vegetables, such as broccoli with sulforaphane
and tomatoes.
Balancing
Nutrients in the diet or meal enables to maintain body's
health and vitality, to stay ever energetic, in reducing risk of depression, in
managing mood disorders, in reducing the risk of heart disease and stroke, and
ensures to lead vibrant life. It also manages body weight and supports weight
loss and maintenance, because it gets what it precisely needs neither in excess
nor in deficient. Couple of dietary patterns are also advised to adopt suiting
to the needs of individuals. There is no ‘One and Only Precise Approach’ to
diet, and what works best for one person may not work for another. Finding a
dietary plan that suits individual health goals, preferences, and specific
health conditions is ideal for maintaining a healthier lifestyle.
For
instance, Japanese island's 'Okinawa' of eating Sweet potatoes, soya products,
minimal meat products, minimally processed food, legumes, nuts, and seeds
promote longevity and good health. This method reduces risk of heart disease,
fosters healthy aging, nurtures cognitive function, and supports weight loss. ‘Paleo
Diet’ habit of humans during Paleolithic Era, which is challenging in social or
non-paleo settings, and involving consumption of whole foods, like lean meats,
fish, fruits, vegetables, nuts, and seeds, if followed, helps in elevating nutrition,
and contributes to stable blood sugar levels.
The
lower calorie density ‘Vegan Diet’ is a plant-based food like fruits,
vegetables, grains, and excludes all animal products, be it meat, dairy, eggs, honey
etc. thereby minimizing the risk of chronic diseases and in aiding weight loss.
The ‘Ketogenic Diet’ that persuades quick initial weight loss, is a high-fat,
low-carbohydrate diet intended to induce a state of ketosis, in which the body
shifts from using carbohydrates as its primary source of energy to using fats,
including dietary fats and stored body fat. The habit also offers potential
benefits such as stabilizing blood sugar levels. The quick weight loss plan of GM (General
Motors) diet, a controversial choice, lasting for 7 days, or rather a clear
7-day meal plan, is by way of increased fruit and vegetable consumption.
In
contrast to these dietary patterns, the ‘Traditional Indian Diet’ is still
considered to be incredibly diverse and varies across regions, cultures, and
communities. Despite absence of a single ‘Indian Diet’ as such, generations and
generations adopted a sort of common ‘Traditional Indian Diet’ signifying it as
a unique one with a wide range of ingredients, flavors, and cooking methods. A
Preferred choice for vegetarians, Traditional Indian Diet, is rooted in
flavorful dishes and linked to cultural traditions. Despite some dishes being
calorie-dense due to ingredients like ghee and sugar, Traditional Indian Diet included
in it, diverse vegetables, spices, and legumes, which offered broad spectrum of
nutrients.
whether
to choose food prepared through a mix of ‘Traditional and Modern Cooking Techniques’
or just the ‘Fast Food’ process way is arguable! Notwithstanding all this,
Indian Diet enables a healthy lifestyle, provided it is approached mindfully,
emphasizing whole, unprocessed foods, and portion control. ‘Intermittent Fasting’
focuses on when to eat, unlike ‘Traditional Diet’ that focuses on what to eat. Several
different methods of Intermittent Fasting, each with its own technique, is considered
to be very simple and flexible to follow, requiring no specific foods. Studies
disclosed that It has potential benefits like improving insulin sensitivity,
reducing the risk of type two diabetes, promoting cellular repair, and
longevity. Intermittent Fasting has the potential in weight management and in improving
health. it may or may not be suitable for everyone.
Coming
to other patterns, ‘DASH (Dietary Approaches to Stop Hypertension) Diet’ is designed
to lower blood pressure by focusing on whole foods, especially fruits,
vegetables, lean proteins, and low-fat dairy, while reducing sodium intake. ‘Renal
Diet or Kidney Diet’ which requires regular monitoring and adjustments from
health care professionals, is a specialized eating plan designed to promote
kidney health and manage kidney disease. It is focused on low sodium, moderate
good quality protein, fluid management, limited phosphorus, potassium, calcium,
and phosphate. ‘Diabetic Diet’ that emphasizes on eating balanced meals,
regulates intake with a mix of carbohydrates, proteins, high-fiber foods, whole
unprocessed foods, and healthy fats, helps in controlling blood sugar levels.
For
effective relief from digestive symptoms in individuals with Irritable Bowel Syndrome
(IBS), ‘Low-FODMAP Diet’ is advised, which restricts foods that are high in
certain fermentable carbohydrates, found in wheat, barley rye, milk, curd,
cauliflower, mushroom, apples, pears, mangoes etc. ‘Gluten-Free Diet’ is a
dietary schedule, primarily followed by individuals with celiac disease,
non-celiac gluten sensitivity, or wheat allergy, that excludes gluten, a
protein found in certain grains such as wheat, barley, and rye. However, it
comes with drawbacks, including the elimination of staple foods, potential
nutrient deficiencies, and dietary limitations.
Initiative
by a Highly Reputed Hospital like KIMS, will go a long way in propagating
Balanced Diet and hence, deserve congratulations. A suggestion for
consideration is, to extend the reach of such contents to general public in a
comparatively lucid language, to the extent possible in future.
