Fats and Sugars

Fats and Sugars

By Arunima Verma  on: 28 August 2017
Rate this: 
 0 Rating  based on 0 Reviews

These two categories are very important in our diet. Without a doubt, they consist of necessary ingredients for most of our cooking. But these are the two categories which can cause havoc in the body if one doesn't practice moderation.

Sugars

Sometime ago when the West was struggling with the epidemic of obesity, researchers came to the conclusion, that reducing fat in the diet would help, especially saturated fat. This is not entirely a wrong conclusion but there was another food group which was not given enough attention and that was 'sugars'. As health care professionals started recommending low fat diets, the processed food industry was quick to bring out products of the low-fat variety. But to make these products tasty, they started adding sugar to it. Some of the common ones are corn syrup, dextrose, fructose, invert sugar, sucrose. Most packaged products had and still do have hidden sugar in them. So, although people were consuming low fat products, obesity couldn't be controlled. Newer research then revealed that sugar is a bigger culprit than fat for a lot of conditions. Today obesity and various other related disease is not just a problem of the Western countries . It is something which is spreading all over the world.

In 2015, a new WHO guideline recommends adults and children to reduce their daily sugar intake to less than 10% of their total calorie intake. A further reduction to below 5% per day would provide additional health benefits.

So, if a person is consuming 2000 Kcal per day, then 5% of 2000kcal would be 100kcal which is about 25grams (6 teaspoons) of sugar. These specifications are for free sugars such as table sugar, sugar added by the manufacturer, sugars naturally present in honey, syrups, store bought fruit juices and fruit juice concentrates.

These guidelines do not refer to fresh fruits, vegetables, and sugars naturally present in milk.

Now whatever little free sugars that is recommended, we should try and look for healthier options which are available in the market.

1. Jaggery

2. Honey

3. Unrefined raw sugar.

4. Coconut sugar.

They are all considered heathier since they have far more minerals and vitamins than refined chemically treated sugar. Even better if we can find organic products. But as mentioned above even though they are healthy options, they should be had in limited amounts. Specially for clinical conditions like diabetes, PCOS, even these options need to be taken in limited amounts or as the health care professional advises. 

Image courtesy of ( Honey dipper: phasinphoto; Brown and white sugar:nuchylee; Oil: Janpietruszka) at freedigitalphotos.net.

Fats

The recommended dietary intake of fat is not more than 30% of the total calories per day. This should include more of unsaturated fat, less than 10% of saturated fat and almost no industrial trans-fat ( The nutritional facts section of the package mentions the presence or absence of trans fats. Vanaspati ghee which is still very popular in some parts of our country has been found to contain high amount of trans fats). To simplify this, I would say ,cook in as minimal oil as possible. It is thought to be better if we use different oils in our diet. For example, certain stir fried vegetables can be made in olive oil, some in mustard oil, some in coconut oil, others in groundnut oil. Sometimes a bit of ghee can be added to your dal or chapatti. This would, of course, also depend on the flavour preference and to which region of the country one belongs to.

Some healthy options of fat are:

1. Mustard oil

2. Groundnut oil

3. Sesame oil

4. Olive oil

5. Desi ghee (clarified butter)

6. Coconut oil

It would be even better, if one can get organic cold pressed or expeller pressed versions of these oils. Since refined oils are highly processed, using various methods, they lose almost all their healthy properties and addition of chemicals make them less safe. Cold pressed oils have been around in the world for a very long time. It's just that we forgot about this process. In India, this system of cold pressing, is known by different names such as 'ghani', 'kolhu', 'chekku'. Though I must say that it is not very easily available. Not in our usual supermarkets. If you do really wish to use cold pressed and expeller pressed oils, there are a few online sites. While buying these oils, buy smaller amounts because it shouldn't be stored for too long as it can lose its properties. Authentic cold pressed oils are sold in opaque or tinted containers/bottles while expeller pressed ones are sold in transparent containers. Although these are healthier options of cooking fats, they need to be used in moderation.For certain clinical conditions such as heart diseases, as the health care professional advises.


Tags:

 Related Blogs:
Drinking Water...How much is enough?
28 August 2017
It is known that about 60% of our body is made up of water. Water is an essential nutrient for almost all forms of life. We all know that it is very important for various functions of the body. It helps in regulating body temperature, digestion and distribution of nutrients, removing waste products from the body, blood circulation, keeps the tissues moist etc. It has been understood that as the body loses water, different functions are affected. At just 1 % loss, thermoregulation is impaired, and as water losses increase, thirst increases and then progressively, dry mouth, discomfort, loss of appetite, decrease in work capacity and therefore productivity. In higher water losses of about 6% there is numbness and tingling sensation in body extremities such as finger tips, toes. Higher losses can lead to a person collapsing and can sometimes be life threatening.( http://www.who.int/water_sanitation_health/dwq/nutwaterrequir.pdf ) So, the most important question which everybody wants to know, is how much water should one have. The answer to that is, there is no specific amount. There is no RDA (Recommended Dietary Allowance) for water. This is because every person has a different weight, dietary practices, lifestyle, age. There is a common practice of recommending 8 glasses of an 8 ounce glass, also known as 8x8 rule. That is, 8 glasses of a glass with a capacity of about 237 ml. But how did this practice start? In an article by Heinz Valtin in the American Journal of physiology ( "Drink at least 8 glasses of water a day." Really? Is there scientific evidence for "8x8"? November 1, 2002 Vol 283 no. 5, R 993-R 1004) it has been mentioned that this might have its origin from 1945 when the Food and Nutrition Board of the National Research Council wrote: A suitable allowance of water for adults is 2.5 liters daily in most instances. An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods. Which means, apart from the water which is consumed, food also provides a certain amount of water. But there is no study which states that one should have 8 glasses of water. Therefore, many believe that one need not drink that much water. But the basic point about water consumption is, it is not the same for everyone. A lot depends upon the environmental conditions, activity level of the individual and the body weight. If one wants to be specific, there are daily water intake calculators online which take under consideration all these factors. In a country like India where the summers are very harsh, one must drink a lot of water. I have come across people who drink as much as 4 liters of water because of extreme climatic conditions. Image courtesy  of (winnond) at freedigitalphotos.net Although there is no study to back the 8x8 rule or 8-10 glasses rule, it is not a bad practice. As I mentioned, with the kind of climate that we face in our country (except the winter months when water requirements would be less), can we afford to have less water than this? I would think not. If one cannot bring themselves to drink as much, start with just half a glass at a time and gradually increase the amount. As mentioned above, by the time one feels thirst, the body has already lost 1%. So many experts believe waiting to feel thirsty is not a good way of judging water requirements. Water Toxicity Water toxicity is a condition which happens if a person has too much water in a short amount of time. According to American Chemistry Society, it takes about 6 liters of water to kill a 165 pounds (75 kg) human being. This condition mostly occurs in endurance sports when an athlete consumes too much water while running, water drinking contests or if a person is involved in activities which causes heavy sweating and to replenish that ends up consuming too much water in a short span of time. Too much water causes a drop in sodium levels leading to something called hyponatremia. Under normal circumstances, a person would rarely have water toxicity. So, drinking 8-10 glasses for a moderately active person will be beneficial. For anyone who wants a specific amount try the water intake calculators online. Below is a link to one of the online sites. http://www.medindia.net/patients/calculators/daily-water-requirement.asp
Gluten. Not always bad.
28 August 2017
I have been hearing for a while that many people are going gluten- free and that it is healthy. Many believe that it would definitely lead to weight loss. But before we generalize anything let us understand a little more about gluten. Gluten is the general name which is used to describe a mixture of proteins found in grains such as wheat, barley and rye. The protein groups are divided into two groups Prolamines and Glutelins. Different grains have different amounts of these proteins. So... is gluten bad? No gluten is not bad for everyone but only for certain people. Image courtesy of (rolling dough: lemonade; wheat: KEKO64; bread basket: amenic 181) at freedigitalphotos.net Gluten related disorders 1. Autoimmune reactions: i. Celiac Disease: This is probably the most widely studied gluten related disorder wherein gluten triggers an autoimmune response and causes inflammation of the intestines. The Western countries have given it a lot of importance and rightly so, because if it goes undetected then it leads to a lot of other complications. But it is a myth if one thinks that it occurs only in the west because studies conducted in India shows the existence of this disease here too. But the only problem is lack of awareness. It was observed that it occurred mostly in northern India than the southern part of the country obviously because wheat is the staple grain in the north. ii. Dermatitis herpetiformis or Duhring Brocq disease. This is a chronic autoimmune skin blistering condition. iii. Gluten Ataxia which is a neurological condition consisting of lack of voluntary condition of muscle movements and includes gait abnormality. 2. The other form of gluten sensitivity is Non celiac gluten sensitivity (NCGS): There is no specific test for this condition. This is understood after celiac disease and the other known conditions are ruled out. NCGS is under much debate. There are many studies which support the existence and many which don't. Therefore, one needs to rule out other conditions such as the ones mentioned above and others such as irritable bowel syndrome, wheat allergy, to finally come to the conclusion the it is gluten sensitivity just by itself. Many studies on gluten sensitivity have been not very conclusive because some of the test subjects reacted even to other food components such as milk proteins, eggs, tomatoes. 3. Sometimes the individual might be allergic to just wheat but can tolerate other grains: This is simply called wheat allergy. The symptoms of wheat allergy are similar to Celiac disease and NCGS but the difference is in the onset. Wheat allergy has a fast onset. Some patients with wheat allergy can tolerate other grains such barley, oats. While others maybe advised to completely give up gluten. So if one feels discomfort after consuming gluten containing products, should get themselves tested. The symptoms of Celiac disease are different for infants and young children, for teenagers and adults. Infant and young children: Diarrhea, constipation, growth problems, difficulty in gaining weight, irritability, fatigue, vomiting, abdominal bloating and pain. Teenagers: For teenagers with Celiac disease symptoms may not occur unless triggered by some stressful situation. Symptoms are; diarrhea, vomiting, weight loss, delayed puberty, irritability, depression, abdominal pain and bloating, mouth sores, skin rashes Adults: Iron deficiency, joint pains, arthritis, osteoporosis, depression or anxiety, seizures, irregular menstruation, mouth sores, skin rashes, tingling numbness in hands and feet. Even if someone has just a few of these symptoms should consult a physician. It has been observed that the number of people being affected by gluten is rising. So the question which arises is why? Is it a real situation or is there too much awareness? I think it is a bit of both. Of course there is awareness. Just as there is awareness about a whole lot of other things but it is also real. The food that we have now is far more different than what our ancestors would have. The kind of wheat that is available is said to be different than what it used to be. Excessive use of antibiotics might have destroyed a lot of the gut flora leading to inability to digest a lot of things including gluten. Even environmental factors may be responsible. Pesticides, hybrid variety of food products. The exact reason behind why it is increasing could be anything. But what we need is awareness and with awareness the understanding that not everyone needs to go gluten-free. There are some who believe that it is better to give up grains completely. But in a country like India where our diet primarily consists of grains, it is not practical. If you have been experiencing digestive problems or other symptoms mentioned above, it could be gluten, just wheat, milk, eggs, fish (few of the common allergens) or many other factors. So please consult a health professional to understand the exact cause. But if the tests turn out to be inconclusive and you feel better with a gluten-free diet, then by all means go ahead. At the end of the day we just want to feel good and healthy.
Arunima  Verma

 View Profile

Online Nutritionist in Panipat, India 

Dietitian Arunima Verma is a nutritionist based in Ansal Sushant City, Panipat, India (presently consulting online). Online Nutritionist Arunima Verma is a weight loss diets expert . She is helping people to reach to their health related goals with her healthy diets & lifestyle. Online Dietitian Arunima Verma provides weight loss diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and Healthy Weight Loss, Healthy Weight Gain, control and manage diabetes , Healthy Online Diabetic Diet, Weight Loss for kids, Healthy Heart Diet, Online diet, Child nutrition, diet for toddlers, Post natal diet, Therapeutic diet and other disease management.In this fast-paced, high-stress society, where everything is going online, why not diet? My e clinic;  " Dietitian Arunima's Diet Clinic " helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  She is one of the best Dietitians in Panipat.Looking for top online weight loss diet in Ansal Sushant City, Panipat, or a Dietitian in Ansal Sushant City, Panipat? Interested in excellent weight loss service online or in Ansal Sushant City, Panipat?( Presently consulting online) Then contact famous weight loss diet consultant Diet Specialist Arunima Verma.You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss consultant in Panipat. (Presently consulting online)Nutritionist Arunima's Verma major area for diet counseling is therapeutic diets, weight gain, weight loss, diabetes, diet for toddlers, pre and post natal program, Kids diet, therapeutic diet, heart related problems specially pertaining to cholesterol. With a right diet a 100 % reversal can be brought down for pre diabetics and type 2 diabetics where the blood sugar level can be completely controlled for a better and disease free life.Online Diet Consultant Arunima's Verma diets aims at overall nutritional correction with comprehensive individual assessment, with long term results and benefits. Lets make life better by bringing in a total lifestyle change!!Online dietitian Arunima Verma is a qualified nutritonist/dietitian providing Diet programs such as Weight loss diet, Pregnancy and Lactation diet, Diet for toddlers and Diet for other disorders.Email & phone consultation is also provided. If you're looking to consult best dietitian in Ansal Sushant City, Panipat, then do register on this eClinic. PRESENTLY CONSULTING ONLINE.
Arunima  Verma
Dt. Arunima Verma
Online Nutritionist in Panipat Register Now!

Recent Posts

Categories