You might be surprised to know that you are consuming five white poisons in your daily meal. A substantial proportion of deaths due to heart disease, stroke, cancer and diabetes are associated with the use of these white poisons viz high salt intake, high sugar-sweetened beverages, White flour and white rice, high processed carbohydrate and meat foods. Also there is low intake of nuts/seeds, low seafood omega-3 fats, low vegetables and low fruits. These observations have been corroborated by a study in America at Tufts Friedman School of Nutrition Science & Policy in Boston, Massachusetts, as per the study, published in Journal of American Medical Association 2017.The highest proportion of deaths was estimated to be related to excess salt intake (9.5%), followed by low intake of nuts/seeds (8.5%), high intake of processed meats (8.2%), low seafood omega-3 fats (7.8%), low intake of vegetables (7.6%) and fruits (7.5%), high sugar-sweetened beverages(7.4%), low intake of whole grains (5.9%) and polyunsaturated fats (2.3%). As per this report US is facing a nutrition crisis. Few other challenges cause more deaths, disability, and associated preventable health costs. In India where the public health and nutrition education is minimal, white poison is playing havoc with the health of the community.”On a policy level, these findings emphasize the need to view diet as a cornerstone of prevention policy. There is a need to substantially reduce the salt content of various foods. In India 1 in 3 adult are affected by high BP and majority of them are not aware of it. Therefore, it is recommended to follow low-salt diet and specially avoid refined salt. One should not exceedde1500mg of sodium, which is equivalent to 0.75 teaspoon of salt per day.
They believe that sugar is the “new tobacco” and artificial sweeteners may not be protective, and may even do harm. White sugar can have harmful effects on metabolism and contribute to all sorts of diseases like Cancer, type 2 diabetes, Overweight/Obesity, Liver diseases. Considering the tendency of Indians towards sugar intolerance and diabetes, it is recommended not to go beyond 5 teaspoons of added sugar per day which includes sugar available in Mithais, cookies, fruit juices etc. Use of Maida & its products usage is increasing rapidly in our day-to-day life viz bakery foods, fast foods, junk foods. White rice contains starch in a huge quantity, which can increase your blood sugar or glucose levels to a great extent. Pasteurized milk is
another food to be junked. Pasteurization removes enzymes, vitamin A, B 12 and C from the milk. The process also transfers hormones and antibiotics into the milk. It destroys beneficial bacteria found in raw cow milk.
Doctor’s advice on food
- Choose foods with a wide variety of colors and textures, in their most natural forms—foods as close to their natural states as possible—will make the most significant difference to health. one half of the plate be filled with fruits and vegetables.
- Avoid or minimize processed foods, such as packaged snacks, smoked meats, white flour, and sugar-sweetened foods and beverages.
- Choose balanced diets for weight loss and weight maintenance.It is advised to have
- Increased vegetable and fruit intake;
- Consumption of foods that are high in fiber;
- Consumption of whole-grain foods;
- Increased water intake;
- Decreased intake of dietary sugar/salt;
- Sufficient protein intake; and
- Sufficient intake of healthy fats.
- half a plate of vegetables, one fourth a plate of protein, one fourth a plate of high-fiber complex carbs, and one serving of healthy fat.
There is significant evidence that diets high in healthy fats can be recommended as long as they include high-quality protein, fiber, and produce as well. The Mediterranean diet is heavy in vegetables, fruits, nuts, fish, whole grains, and healthy unsaturated fats (found in olive, avocado, and other plant oils). Quantity of foods has to be limited.
- Consume healthy oils for heart health: fish, olive, avocado. Eat fish that are rich in omega-3 fatty acids. Other beneficial fats include olive oil, avocado oil, canola oil, walnut oil, flaxseed oil, and chia seed oil. Although fish oils, which contain eicosapentaenoic acid and docosahexaenoic acid, are considered the ideal source, vegetarian and vegan persons can use flaxseed, walnut, or chia seed oils, which contain alpha-linolenic acid, a precursor to the omega-3s. Research has also found that vitamin D works in conjunction with the omega-3s to improve cognitive function and social behavior, as well as overall mood.
- Research has shown that consumption of meat is linked to increased risks for cancer, diabetes, and cardiovascular disease; major causes of death. The researchers also found that substituting one serving of meat per day with one serving of fish, poultry, legumes, nuts, whole grains, and low-fat dairy was associated with a 7%-19% reduction in mortality risk. Moreover, if participants consumed less than one half a serving of meat per day (< 42 g), then 9.3% of deaths in men and 7.6% of deaths in women could have been prevented.
- Consume fermented foods/probiotics and fiber for gastrointestinal and overall health. Probiotics contain microorganisms that confer gastrointestinal benefit. They are commonly found in yogurt, kefir, and unpasteurized fermented foods and drinks. They can also be taken in supplement form. Probiotics contain nonpathogenic yeast and bacteria that lower intestinal pH, decrease the invasion of pathogenic organisms in the gut, and modify immune response. Recommending high-quality fermented and cultured foods, along with whole grains and other fiber-rich foods, is a very good idea.
- Avoid alcohol; and try not to substitute food sources with vitamin supplements.