Dietary Guidelines for Indians: What should be the amount of sugar and protein?

Dietary Guidelines for Indians: In the last few decades, there has been a lot of change in the lifestyle and eating habits of Indians, which is affecting their health, many such serious diseases are being seen among the youth, about which we had heard so much earlier. Not found. The National Institute of Nutrition, Hyderabad or NIN, Hyderabad has released revised dietary guidelines for Indians.

What should Indians eat?

ICMR Director General Dr. Rajiv Bahl issued these guidelines on Wednesday, May 8, 2024. Important advice was to reduce the use of cooking oil and replace essential fatty acids with nuts, oilseeds and seafood. To be achieved through. NIN also approves air frying and granite-coated cookware, and for the first time, the organization has issued guidelines for the interpretation of packaged food labels. Apart from this, guidelines have also been issued regarding ultra-processed food.

Avoid protein supplements

According to the NIN, “Protein supplements are also advised to be avoided due to the risks. Eggs, milk, soybean, peas and rice are also added to protein powder. These powders contain added sugar, non-caloric sweeteners and additives and “contain artificial flavors, so cannot be consumed regularly.”

What should be the amount of sugar and protein?

According to NIN, an Indian should consume only 20 to 25 grams of sugar per day (one teaspoon of sugar is about 5.7 grams). More sugar than this can prove harmful for health, whereas if we talk about protein, then consuming more than 1.6 grams of this nutrient per kilogram of body weight does not provide any significant benefit.

What type of vessel to cook in?

Cooking in earthen pots is the safest way, they are not only eco-friendly but also consume less oil and the nutrition can also be retained. Acidic food should not be cooked in copper, iron and aluminum utensils. Stainless steel utensils are generally considered safe. Food should not be cooked in non-stick cookware at temperatures above 170 degrees Celsius, as this may damage the coating and there is a risk of it leaching into the food. Granite stone utensils are considered safe, provided they do not have a Teflon coating.