5 Ways To Tell If Your Diet Is Healthy.. Science of Eating

The Carbohydrate Connection: More Than Just Rice and Roti

While many weight-conscious Indians have begun to fear carbohydrates, nutrition science tells a different story. According to the WHO-FAO statement, carbohydrates should constitute between 45% and 75% of our daily caloric intake – a ratio that traditional Indian thalis have historically gotten right.

“Carbohydrates are the brain’s primary fuel source,” explains Michelle Routhenstein, MS, RD, CDCES, a preventive cardiology dietitian. “Adults need at least 130 grams of carbohydrates daily for proper brain function.” This means our basic staples – whole wheat rotis, brown rice, and millets like ragi and jowar – remain valuable dietary components when chosen wisely.

The key lies in selecting the right sources. The report emphasizes whole grains (like unpolished rice and whole wheat atta), vegetables, fruits, and pulses (our beloved dal). For Indian families, this translates to maintaining traditional practices like starting meals with a serving of salad, incorporating seasonal vegetables, and continuing our culture’s rich tradition of lentil-based dishes.

The Fat Factor: Breaking Down Old Myths

Perhaps no nutrient has faced as much controversy in Indian kitchens as fat. The WHO-FAO statement brings clarity: fats should comprise 15-30% of daily calories, with emphasis on unsaturated fatty acids. This validates the traditional Indian practice of using multiple oil types – mustard, groundnut, and sesame – which naturally provide different fatty acids.

Two essential fatty acids highlighted in the report – linoleic acid (omega-6) and alpha-linolenic acid (omega-3) – can be found in abundance in Indian ingredients. Walnuts (akhrot), flaxseeds (alsi), and mustard oil are excellent sources of these beneficial fats.

Protein: Plant Power Meets Modern Needs

The report recommends that 10-15% of daily calories should come from proteins, with a preference for plant-based sources – a finding that validates India’s long history of vegetarian protein solutions. However, contemporary research suggests that older adults may need more protein than previously thought.

Nutritionist Molly Rapozo, MS, RDN, CD, recommends 1 to 1.2 grams of protein per kilogram of body weight daily for healthy older adults. For a 70-kilogram person, that’s 70-84 grams of protein daily. Traditional Indian protein sources like dal, chana, rajma, paneer, and curd remain excellent choices, while fish and lean poultry can supplement these for non-vegetarians.

The Ultra-Processing Problem: Return to Roots

In an era where packaged foods are becoming increasingly common in Indian households, the WHO-FAO statement raises a red flag about ultra-processed foods. These products, often marketed as convenient modern solutions, can contain harmful levels of sodium, sugar, and chemical additives.

The solution? “Read ingredient labels carefully,” advises Rapozo. “If the ingredients sound more like a chemistry experiment than kitchen ingredients, it’s best to avoid them.” This scientific advice echoes the traditional Indian preference for fresh, home-cooked meals.

The Red Meat Reality

While India already has a significant vegetarian population, the WHO-FAO statement’s caution about red meat consumption is particularly relevant for changing urban dietary patterns. The report indicates that even small amounts of red meat may increase risks of several diseases, including colorectal cancer and type 2 diabetes.

Building a Better Indian Diet

The path to a healthy diet doesn’t require abandoning our culinary heritage. Instead, the latest scientific guidelines suggest that many traditional Indian dietary practices – such as eating fresh, home-cooked meals, incorporating a variety of lentils and vegetables, and using diverse cooking oils – align perfectly with modern nutritional science.

The key is to maintain these beneficial traditions while adapting to contemporary nutritional knowledge. This means:

• Keeping traditional whole grains but ensuring adequate portion sizes
• Maintaining our variety of dal preparations while being mindful of protein needs
• Continuing to cook with traditional oils while ensuring balanced fat intake
• Preserving our tradition of fresh cooking while resisting the lure of ultra-processed foods

By combining ancient wisdom with modern nutritional science, Indian families can create eating patterns that are both culturally relevant and scientifically sound. After all, as our ancestors knew and science now confirms, good health begins with what’s on our plate.