India ranks as World No. 2 in diabetes, only next to China. Goa has been classified as the National Capital of Diabetes. One does not necessarily need to be a nutritionist to know that a diet too high in fast foods, excess sugar and red meat. Along with lack of physical exercise and stress, carries with it a high risk of obesity and problems such as Type 2 diabetes, heart problems, stroke, non-alcoholic fatty liver disease.
Famous quotes such as “you are what you eat”, “let food be thy medicine and medicine be thy food” by Hippocrates are very well known. Health, after all, is the most important wealth and God has provided us with healthy, natural foods in the form of fresh vegetables, fruits, nuts, seeds, whole grains, beans, legumes, fish, dairy, eggs and poultry. However, a vast majority of the population relies on fast, processed foods, including commercially baked goods and beverages which, by and large, are stripped of nutrients much needed by our body – carbohydrates, fats, proteins, minerals, vitamins and water. The tasty processed foods are loaded with sugar, fats, salt, saturated and industrially produced transfats which in the ultimate analysis create health problems.
Added sugar has been called ‘sweet poison’ since it could be a health hazard to all as it contains no nutrients and has harmful effects on overall health. Consuming natural sugar in limited proportions is okay for health. However, added sugars found in canned energy drinks, bakery products, pudding, chocolate, ice cream and candies can lead to very poor outcomes. Sugar offers zero nutritional value and no health benefits. Too much added sugar can be one of the greatest threats to cardiovascular problem. The top sources of added sugar – soft drinks, fruit drinks, flavoured yogurts and cereals, cookies, cakes, biscuits, candy and most processed foods – can play havoc with one’s health. Added sugar is also present in items that one may not think of as sweetened – such as soups, bread, cured meats and ketchup.
Goans consume way too much added sugar which in any case is not a required nutrient. And, during the ensuing Christmas-New Year festive season, it could reach very high levels. It has now been established that there is an association between a high sugar diet and a greater risk of dying from heart disease or stroke. It may also cause non-alcoholic fatty liver disease, a contributor to diabetes. Too much of added sugar can also raise blood pressure, increase inflammation which can eventually lead to heart problems. Sugar has also been linked with Alzheimer’s disease, some denoting it as Type 3 diabetes.
It would be prudent to satisfy one’s sweet tooth with good alternatives such as fresh fruits, nuts, dried fruits, jaggery, natural honey, dates (in great moderation), stevia or monk fruit which are generally considered as safe. It would be prudent to avoid refined sugars, especially high fructose corn syrup which is being used in most of the biscuits, cakes, ice creams, sweet drinks and resort to leafy green vegetables, unsaturated fats, natural fruits in limited quantities which provide energy and also improve long-term mental health outcomes.
Variety and moderation holds the key for a good, healthy diet. The Mediterranean diet has been found to be a very healthy diet, which consists of high consumption of fruits, vegetables, nuts, legumes; moderate consumption of poultry, eggs and dairy products and occasional consumption of red meat. Diets with lots of saturated and added sugars have shown detrimental long term effects on brain health, including cognitive decline, memory dysfunction and increased likelihood of depression and anxiety.
Often there is a debate on vegetarian and non-vegetarian diet. The choice is a personal one and one could decide based on own needs, beliefs and values. What is important is to have a well-planned and healthy diet. There are many potential benefits of being a vegetarian including reduced risk of chronic diseases such as heart problems, Type 2 diabetes and certain types of cancer. Plant-based diets are lower in saturated fats and cholesterol and higher in fibre, vitamins and minerals which can help lower blood pressure, reduce inflammation and improve overall health.
There is nothing wrong in adopting a non-vegetarian diet, provided one resorts to moderation and proper selection of nutrients with very limited, moderate amount of red meat, saturated fats with proper amount of fruits and vegetables. It would not be proper to draw a judgement on which diet is better, because every individual has a different constitution, metabolism, tolerances or choice of certain food items. Besides food, one should not forget about physical exercise, checking one’s weight and controlling stress. Remember your health is in your own hands, to a large extent, except for genetic problems.
