Restrict sugar, salt, avoid protein supplements: ICMR releases revised 'Dietary Guidelines for Indians'

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• May 9, 2024 | Guriya Khatun

Around 56.4% of the total disease burden in India is because of unhealthy diet habits, says ICMR

Digital Desk: The Indian Council of Medical Research (ICMR) released a set of dietary guidelines for Indians on Wednesday. 

The guidelines aim to avoid noncommunicable illnesses and meet critical nutrient requirements. They estimate that bad dietary habits account for approximately 56.4% of India's total disease burden. 

Healthy diets and physical activity can prevent up to 80% of type 2 diabetes and a significant portion of coronary heart disease (CHD) and hypertension (high blood pressure), according to the National Institute of Nutrition (NIN), which is part of the apex health research body that revised the guidelines after 13 years.

"A significant proportion of premature deaths can be averted by following a healthy lifestyle," it said.

The 148-page study, which includes 17 recommendations, suggests using less cooking oil and getting your fatty acid intake from nuts, oilseeds, and seafood. 

The institute also stated that the nation's micronutrient deficiencies and overweight problems are a result of the heavy consumption of highly processed meals that are high in sugars and fats, in addition to a lack of physical activity and restricted access to a variety of foods. 

The body suggested limiting salt intake, eating fat and oils in moderation, exercising properly, and consuming less sweets and highly processed food, among other recommendations. Given that sugar is derived from natural carbs, it was suggested that Indians should consume 20 to 25 grams of sugar per day. 

Several scientific reviews have been conducted on the Dietary Guidelines for Indians (DGIs), under the direction of Dr. Hemalatha R, Director, ICMR-NIN. 

Dr. Rajiv Bahl, Director General of ICMR "I am pleased that these guidelines have been made very relevant to the changing food scenario in India with the addition of practicable messages and suggestions on handling food safety choosing minimally processed foods, the importance of food labels and physical activity." 

In order to gain muscle mass, the NIN has also advised people to "avoid protein supplements." It was mentioned that consuming high protein concentrates or protein powders for extended periods of time has been linked to risks such as kidney damage and bone mineral loss.

According to research, during extended resistance exercise training (RET) in healthy people, dietary protein supplementation is only marginally associated with an improvement in muscular strength and growth. 

Protein intake levels greater than 1.6g/kg body weight/day do not contribute further to RET-induced gains.

A balanced diet should contain no more than 45% of calories from cereals and millets and no more than 15% from pulses, beans, and meat. Sugar should make up no more than 5% of total energy intake. 

Nuts, fruits, veggies, and milk should provide the remaining calories. According to the standards, total fat consumption should not exceed 30% of energy.