While home-cooked meals are generally considered healthier than eating out, the Indian Council of Medical Research (ICMR) warns that excessive fat, sugar, and salt can turn them unhealthy.
Dietary Culprits in Indian Cooking:
- Excessive Oil Usage: Traditional methods like deep-frying and oil-based tadka increase unhealthy fat intake.
- Hidden Sugars: Packaged foods, even seemingly healthy options like cereals and juices, can be loaded with sugar.
- Overdependence on Salt: Overusing table salt significantly boosts sodium consumption.
Health Risks Associated with Excessive Fat, Sugar, and Salt:
- Unhealthy Fats: High saturated and trans fat intake can raise LDL cholesterol, increasing the risk of heart disease and stroke.
- Added Sugars: Excessive sugar consumption may contribute to obesity, type 2 diabetes, and irregular blood sugar levels.
- High Salt: A long-term high-salt diet can elevate blood pressure, especially for those with hypertension, raising the risk of heart attack, stroke, and kidney problems.
Tips for Healthier Home Cooking:
- Cooking Methods: Opt for healthier methods like grilling, roasting, or steaming.
- Lean Protein Sources: Choose lower-fat protein sources and incorporate heart-healthy oils like avocado or olive oil.
- Natural Sweeteners: Consider natural substitutes like jaggery or honey, but use them sparingly.
- Herbs and Spices: Explore the vast array of Indian spices and herbs for flavorful alternatives to salt.
- Sodium Reduction: Use low-sodium alternatives like salsa in moderation.
By implementing these tips, you can enjoy delicious and healthy home-cooked meals that are free from hidden dangers commonly found in Indian cuisine.
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