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To eat or not to eat

No salt, no carb or no fat? The food fads that change faster than time itself, are raising a whole lot of confusion. Listen to the experts

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Mona

“Food is an important part of a balanced diet,” says American humorist Fran Lebowitz, a gentle reminder to all those jumping the diet-fad bandwagon in their wish to stay on the top of their games!

The 21st century came with diet fads–salt was suddenly the culprit, fat was shown the door, carb was replaced by protein – the whole character of what we eat went through a massive transformation. Start a new decade, time to think over the patterns accumulated and if they have been useful at all. We go fact check with nutritionists on popular myths...

High-protein diet

Shunning carbs and fats, health conscious are increasingly leaning towards proteins for losing/maintaining weight. But then there are possible repercussions on one’s bone health and kidney. ‘How high is high,’ asks dietician Madhu Sharma. “In my entire career, not once have I come across a person, who has been having more than the required protein,” she says. From 0.8 to 1 per cent per kg of one’s optimum weight is one’s daily required protein intake. And even the so-called non-vegetarian diets in our country barely make it to the half mark. “Say an average adult at 55 needs 55 grams of protein - a glass of milk, a bowl of dal and curd do not fulfil one’s protein requirement. Yes, for those into gymming, and on supplements, protein intake may be higher but Sharma suggests it must be done under a doctor’s or nutritionist’s supervision. “Taking protein depends on different health conditions, for example those with thyroid must not bank on soya and so on.”

To those on protein supplements, she says to ensure that they are able to internalise all the supplements they have been taking, otherwise they won’t result in to coveted muscles.

No carb diet

Roti and rice have been central to Indian meals, but suddenly have lost favour. However, just giving up these two doesn’t equate to no-carb diet. Fruit, nuts, dairy products and vegetables have some amount of carbs, and when taken properly, those are enough to run the body. Diets like Keto really take one to almost no-carb state but that must be done only under a nutritionist or doctor. “While someone, who has hit a weight plateau, can go in for no-carb diet but only for a few days under an expert’s supervision,” warns Sharma. The main energy source of body mustn’t be shunned, go for healthier ones like higher fibre foods, fruits, legumes and vegetables that also bring vitamins to your diet.

Egg whites over yolks

Yolk-free omelettes have long dominated breakfast tables, but dietician Pallavi Jassal makes a case for the oft discarded yellows. “Egg yolks are good for growing children as it is a rich source of biotin that helps hugely in food metabolism and regulating hormones.” As for notoriety for bad cholesterol, Jassal suggests, “People, who have high cholesterol, must shun it. Otherwise, an egg a day with yolk is good enough and a nutrient packed thing.” Not just eggs, but also watch other cholesterol-laden food while monitoring your diet – full-fat dairy, butter and ghee.

Salt stigma

Low-salt diet or going salt-free is another fad. Nutritionist Shikha Gupta likes to throw some light, “Sodium is an essential nutrient that ensures that the blood pressure and muscles are regulated.” But like anything else, “It’s amount that matters.” It’s not just the home-cooked meals that must be checked for salt but more importantly processed foods like bread, cheese and poultry. The way out would be, once in a while have a salad sans salt or flavour your food with spices like black pepper, oregano or thyme. “Read labels carefully to ascertain the sodium amount and if you must have processed food, simply cut down the portions - less food, less salt,” adds Gupta. Also go for sea salt and rock salt.

Eating clean

‘I am eating clean’ is a phrase that one gets to hear at health spas or office corridors. Raw, pesticide-free and organic are the basis of this rather loosely used term. But then labelled goods come with a high price tag. “No need to burn a hole in the pocket, just think local and fresh,” offers Gupta. The basics remain – go for whole over processed, unrefined over refined, aim at carb, fat, protein balance at every meal and steer clear of empty calories !

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