The report of National Institute of Nutrition (NIN), ICMR and PIB states that people living in cities are consuming more fat. Processed food, junk food, outside fried food and oily snacks have made nutrition disappear from the Indian plate.
Less fiber in Indian diet: The food plate in India has been considered balanced for a long time. It used to include pulses, rice, roti, vegetables, curd and sometimes even sweets. But a report released by the Government of India (Household Consumption Expenditure Survey: 2022-23 & 2023-24) has revealed shocking figures. According to the data released by the government, the amount of fat in the food of Indians is increasing while the share of fiber-rich food is continuously decreasing from the plate.
The report states that on an average an Indian is now consuming 67.3 grams of fat per day which is much more than in 2012. On the other hand, the consumption of vegetables, pulses, whole grains and fibrous foods which are the main sources of fiber has decreased. The lack of nutrition in the food plate is not only harming the digestive system but is also causing serious diseases related to heart, liver and blood circulation.
Increasing fat content: Compromise on health for taste
The report also said that people, especially those living in cities, are consuming more fat. Processed food, junk food, outside fried food, and oily snacks have changed the face of the Indian thali. The average fat intake among urban men has reached 68.6 grams and among women 65.2 grams.
Fat is essential for the body, but when it is in excess, it increases bad cholesterol (LDL), constricts blood vessels and causes heart disease. Excessive fat intake also leads to non-alcoholic liver disease which can further lead to liver failure.
Decreasing amount of fiber: The body's digestive system is getting weak
Fiber not only helps in digestion, but also helps in removing toxins from the body. It maintains blood sugar, controls cholesterol and helps in keeping the stomach full for a long time. According to the report, most of the people in the country are far below the required standard of 25-30 grams of fiber daily.
Lack of fiber can cause damage to the intestines as well as the heart
Constipation, acidity, gas, and obesity have become common among people due to the reduced consumption of vegetables and pulses. From children to the elderly, the lack of fiber is now giving rise to stomach problems.
Fiber not only keeps the digestive system healthy, but also helps in removing toxins from the body. When the amount of fiber in the food decreases, problems like constipation, acidity, gas and flatulence become common. Long-term fiber deficiency also creates problems in blood sugar control and increases the risk of type 2 diabetes.
Apart from this, fiber is also very important for heart health. It reduces bad cholesterol and helps prevent heart attack. Organizations like WHO and ICMR recommend consuming at least 25-30 grams of fiber daily, but most Indians are far behind this.
Why is India's plate changing?
Public health expert Dr Jugal Kishore says that urbanization, busy lifestyle, advertising and taste habits have changed the eating habits of Indians. People have started liking food that is prepared quickly and looks attractive. Traditional food, which included lentils, roti, bran flour, and seasonal vegetables, has now become limited.
Changing lifestyle and eating habits are responsible
Now people have started giving more importance to outside junk food, processed snacks, fried items and packaged food instead of fresh home-cooked food. Work from home and a sedentary lifestyle have also reduced physical activity. In such a situation, when we walk less but eat more fat, it directly leads the body to diseases.
What could be the solution?
To stop this growing danger, first of all we have to rebalance our plate. While cooking, ensure that the plate is full of vegetables and salad. Use whole wheat flour, multigrain roti, sprouted pulses, fruits and homemade food.
Limit oily and processed food to once a week. Use less oil while cooking and include traditional fats like desi ghee or mustard in limited quantities. Also, regular exercise and water consumption helps in detoxifying the body.
