ICMR Releases New Dietary Guidelines to Fight Unhealthy Eating Habits in India

The Indian Council of Medical Research (ICMR) released a new set of dietary guidelines on Wednesday to address the growing problem of unhealthy eating habits in India. These guidelines aim to promote healthy eating patterns and reduce the risk of chronic diseases.

According to the ICMR, a staggering 56.4% of the total disease burden in India is attributed to unhealthy diets. The National Institute of Nutrition (NIN), under the ICMR, revised the dietary guidelines after 13 years. They emphasize that healthy eating combined with regular physical activity can significantly reduce heart disease, high blood pressure, and type 2 diabetes.

Focus on Whole Foods, Limit Processed Foods

The 148-page report outlines 17 key dietary recommendations. A key message is to decrease reliance on cooking oils and instead obtain essential fatty acids from nuts, oilseeds and seafood. The report highlights the dangers of highly processed foods loaded with sugars and fats. Combined with a lack of exercise and limited access to diverse foods, these trends have led to widespread micronutrient deficiencies and weight issues in India.

Key Recommendations

The ICMR recommends several dietary changes for Indians, including:

• Restricting salt intake
• Consuming oils and fats in moderation
• Engaging in regular exercise
• Minimizing sugar and ultra-processed foods
• Limiting daily sugar intake to 20-25 grams (naturally occurring sugars from carbohydrates)

Focus on Protein from Food Sources, Avoid Supplements

The NIN discourages the use of protein supplements for muscle building. They warn that excessive protein powder intake can lead to bone and kidney problems. Research suggests protein supplements offer minimal benefits for muscle growth in healthy adults, and a balanced diet can provide all the protein needed.

The Ideal Diet

The ICMR recommends a balanced diet where:

• Less than 5% of daily calories come from sugar
• No more than 45% of calories come from cereals and
  millets
• Up to 15% of calories come from pulses, beans, and meat
• The remaining calories come from nuts, vegetables, fruits, and milk
• Total fat intake should be less than or equal to 30% of daily calories

These new guidelines aim to empower Indians to make informed choices about their diet and promote a healthier lifestyle.