Category: Indian Food & Health

Tradition: The Wholesome Indian Diet

Traditionally, Indian cuisine was a colorful tapestry of whole grains, lentils, vegetables, spices, and an array of regional specialties. A typical meal was a harmonious blend of various food groups, each contributing its unique flavor and nutrition. It was a diet steeped in heritage and wisdom.

Transformation: The Modern Indian Diet

Fast forward to the present, and we find a transformation in Indian diets. Urbanization, globalization, and the fast-food culture have introduced diets rich in processed foods, added sugars, and unhealthy fats. The traditional thali has made way for quick, convenient meals that often lack the diversity and nutrients of their predecessors.

What are These New Foods?

Processed foods are a staple of modern diets but often contain additives, preservatives, and excessive amounts of sugar, salt, and unhealthy fats. Here are some examples of processed foods in India:

1. Instant Noodles (e.g., Maggi, Top Ramen): Quick to prepare but often contain high levels of sodium and unhealthy trans fats.
2. Packaged Potato Chips (e.g., Lay’s, Bingo): Fried in unhealthy oils and loaded with salt.
3. Sugary Breakfast Cereals (e.g., Corn Flakes): High in added sugars, lacking fiber and nutrients.
4. Sweetened Yogurts (e.g., flavored yogurt cups): Contain added sugars, reducing the health benefits of yogurt.
5. Fast Food Burgers and Fries (e.g., McDonald’s, KFC): Use processed ingredients and unhealthy cooking methods.
6. Instant Soups and Gravies (e.g., Knorr, Maggi): May contain excessive salt, preservatives, and artificial flavors.
7. Processed Meats (e.g., sausages, hot dogs): Contain additives and high levels of sodium.
8. Sugary Soft Drinks (e.g., Coca-Cola, Pepsi): High in added sugars and offer little nutritional value.
9. Canned Foods (e.g., canned vegetables, ready-to-eat curries): May contain added salt and preservatives.
10. Instant Packed Snacks (e.g., biscuits, cakes, pastries): High in sugar, unhealthy fats, and additives.

While not all processed foods are unhealthy, it’s essential to read labels and choose products with fewer additives and less added sugar, salt, and unhealthy fats. A diet rich in whole, unprocessed foods, such as fruits, vegetables, whole grains, lean proteins, and dairy, is generally a healthier choice.

What About Oils?

In recent years, there has been a growing trend towards using modern highly processed oils such as vegetable oil and refined sunflower oil. While these modern oils may be more affordable and easier to find, they are also less healthy than traditional oils and fats. Modern oils are often high in unhealthy fats such as omega-6 fatty acids, which can contribute to inflammation and chronic diseases such as heart disease and diabetes.

Traditional Choices

• Ghee: A good source of conjugated linoleic acid (CLA), which has anti-inflammatory and anti-cancer properties.
• Mustard Oil: Rich in omega-3 fatty acids, important for heart health.
• Sesame Oil: Contains monounsaturated fats and vitamin E, with anti-inflammatory and antioxidant properties.
• Coconut Oil: Contains saturated fats and medium-chain triglycerides (MCTs), which boost metabolism and reduce inflammation.

Advantages of Using Traditional Oils

• Healthy Fats: Essential for good health and protection against chronic diseases.
• Less Processed: Retain more nutrients and beneficial compounds.
• Distinct Flavor: Enhance the taste of food.

However, all oils are high in calories, so it’s important to use them in moderation.

The Impact on Health

This shift has not been without consequences. The prevalence of lifestyle-related diseases like obesity, type 2 diabetes, and heart disease has surged. A diet once celebrated for its balance has become one that contributes to chronic health issues.

Epigenetics: Your Genes &Future

Now, let’s connect the dots between diet and genetics. Check our discussion on epigenetics, the science of how lifestyle choices affect gene expression? Well, here’s the twist: your dietary choices play a significant role in this genetic symphony.

Simple Shifts, Profound Impact

The good news is that you can make a difference. By reverting to some of the traditional dietary practices that have nourished generations for centuries, you can positively influence your genes and the genetic legacy you pass on.

Embrace the Rainbow

Traditional Indian meals often feature a kaleidoscope of vegetables and fruits. By including a variety of colorful produce, you provide your body with an array of nutrients and antioxidants, keeping your genes in harmony.

Rediscover Whole Grains

Swap refined grains for whole grains like brown rice, whole wheat, and millets. These grains have more fiber and nutrients, which can help manage weight and blood sugar.

Spices and Herbs

The spice rack isn’t just for flavor; it’s a treasure trove of health benefits. Spices like turmeric, cumin, and cinnamon have antioxidant and anti-inflammatory properties that can help protect your genes.

Mindful Cooking

Traditional Indian cooking methods involve slow cooking, which retains nutrients better. Cooking at home allows you to control the quality and quantity of ingredients, ensuring a healthier meal.

Balance and Moderation

Traditional Indian diets emphasize a balance of flavors and food groups. This approach keeps your genes humming with vitality.

The Future Awaits: A Healthier Legacy

By making these simple shifts in your eating habits, you not only improve your current health but also contribute to a healthier genetic legacy for your future generations. Just as modern diets have influenced genetic health, simple changes can have a profound and positive impact on the health of your family tree.

Acknowledging Regional Diversity

It’s important to recognize the regional diversity within India’s traditional diets. What is considered traditional can vary significantly across different parts of the country. For example, a South Indian meal might feature dosa and sambar, while a North Indian meal might include roti and dal. Embracing this diversity can help ensure a balanced and nutritious diet.

Sources

• Ghee: Studies published in Nutrition, PLoS One, and European Journal of Clinical Nutrition.
• Mustard Oil: Studies published in Food Chemistry, Lipids in Health and Disease, and Diabetes Research and Clinical Practice.
• Sesame Oil: Studies published in Nutrition, Phytotherapy Research, and Cancer Prevention Research.
• Coconut Oil: Studies published in Lipids, Metabolism, and Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.

Disclaimer: This is not medical advice. We are not doctors or nutritionists. This information is from publicly available articles and studies. Please check with your physicians/doctors before makin

The Historical Link Between British Colonialism and Diabetes in Indians

Did you know that India’s diabetes problem has roots deeper than just diet or genetics? There’s an unexpected historical culprit lurking behind this health crisis: British colonialism. Yes, British rule over the Indian subcontinent didn’t just reshape its politics and economy—it also left a lasting impact on the health of generations of Indians. Let’s explore how the shadow of colonialism, through famines and epigenetic changes, continues to affect the health of Indians today.

A Shocking Surge in Major Famines under the British

During British colonial rule, India faced an unprecedented rise in famines. While droughts were always a risk, British policies turned them into disasters. Between 1858 and 1947, the period known as the British Raj, millions of lives were lost to starvation. The colonizers were more concerned with exporting resources than feeding the local population.

Conservatively, over 25+ million Indian lives were lost aided greatly by the policies of the British East India Company – which was licensed and supported by the British crown

British East India Company rule: 1757-1858

British Crown rule (British Raj): 1858-1947

SOURCE

Take the Great Famine of 1876-1878 as an example—it ravaged southern India, claiming an estimated 5 to 11 million lives. Another horrifying example is the Bengal Famine of 1943, during which over 3 million people perished due to severe malnutrition. And here’s the kicker: it wasn’t just natural droughts causing this. British policies played a huge role​(The Daily Star)​(YouTube).

British Policies and the Famine Tragedies

One of the most shocking aspects is that British policies during World War II made things worse. When India pleaded for emergency food supplies, Winston Churchill’s government diverted essential resources to fuel the war effort, leaving millions to starve. Imagine this: while India was facing famine, rice continued to be exported from the country!

In fact, a study published in Global and Planetary Change shows that before British rule, there were 0.84 famines per century, but during the British Raj, that number skyrocketed to 2.83 famines per century—a 236% increase ​(The Daily Star).

The British Raj

Epigenetics and Starvation Adaptation

Now, this is where things get even more interesting. Epigenetics is the study of how environmental factors, like famine, affect gene expression. Essentially, the trauma of these famines left an imprint on Indian DNA. The result? Indian bodies adapted to conserve energy in times of scarcity, which made them more efficient at storing fat. While this was a survival mechanism back then, it now makes Indians more susceptible to modern diseases like type 2 diabetes​ (Sputnik India).

Surviving even just one famine has a multi-generational effect. Studies show that individuals who lived through famines passed on genetic traits that increased the risk of diabetes in their descendants​ (Sputnik India).

Survival Adaptations and Diabetes Risk

So, how does this work? When the body is adapted to survive on minimal food, it holds onto energy—think of it as your body going into “survival mode.” But in today’s world of food abundance, this adaptation can be harmful. Indians, who are genetically wired to store energy efficiently, now struggle with high blood sugar levels, leading to a higher risk of diabetes. It’s like the body is still preparing for the next famine that never comes​ (The Daily Star)​(Sputnik India).

The Modern Challenge

Fast forward to today, and we see a strange mismatch. While food scarcity is no longer a widespread issue, the genetic adaptation to starvation still exists in Indian populations. And with two-thirds of packaged foods containing added sugar, it’s no wonder that diabetes rates are soaring. Indians are now facing a double-edged sword: genetic predisposition combined with modern dietary habits that work against them​ (Sputnik India).

Lifestyle Choices & Decolonizing Health Research

Now, while we can’t change our genetic makeup, there are steps Indians can take to reduce the risk of type 2 diabetes. One promising solution is to revisit traditional health practices like Ayurveda, yoga, and holistic diets. These time-tested methods emphasize balance and can help manage health risks.

It’s also crucial to decolonize health research. The unique health needs of diverse ethnicities like South Asians need to be acknowledged in modern medicine. The rise in diabetes calls for culturally sensitive approaches to health advice, especially in light of rising insulin costs​ (Sputnik India).

Lasting Genetic Legacy of Famines

The legacy of British colonialism in India goes beyond politics—it’s embedded in the very DNA of the population. The famines caused by colonial policies have left a genetic footprint that increases the risk of diabetes in Indians today. But with the right understanding of history, epigenetics, and a return to balanced, traditional lifestyles, Indians can work toward reducing this burden.

It’s a journey deeply rooted in the past, but with hope for a healthier future.

FAQs

1. How did British colonialism contribute to diabetes in India?

• British policies led to severe famines, which caused genetic adaptations that make Indians more prone to diabetes today.

2. What is the epigenetic link between famines and diabetes?

• The experience of starvation during famines altered gene expression in survivors, making them and their descendants more efficient at storing fat, which increases diabetes risk.

3. How many people died in the Bengal Famine of 1943?

• Over 3 million people died due to malnutrition during the Bengal Famine, exacerbated by British wartime policies.

4. Can traditional Indian health practices help manage diabetes?

• Yes, practices like Ayurveda and yoga promote balance and can help manage the risk of type 2 diabetes by focusing on holistic health.

5. Why are South Asians more prone to diabetes?

• Genetic factors stemming from historical famines, coupled with modern diets high in sugar, contribute to the higher rates of diabetes among South Asians.

6. What can be done to reduce the risk of diabetes in Indians?

• Embracing a balanced diet, regular physical activity, and revisiting traditional health practices can help mitigate the risk.

Sources:

How British colonialism increased diabetes in south Asians

How History Still Weighs Heavy On South Asian Bodies Today

Why South Asians are at increased risk for diabetes: A complex interplay of genetics, diet and history

Davis, Mike. “Late Victorian Holocausts: El Niño Famines and the Making of the Third World.” Verso, 2001. In his book – Davis argues that the El Niño famines that occurred in India, China, and Brazil in the late 19th century were not simply natural disasters, but were also caused by British imperialism and capitalist globalization. He shows how British colonial policies, such as land taxes and the export of food, made it difficult for people to cope with the famines.

Basu, S. (2016). ‘Bengal Tiger and British Lion: An Account of the Bengal Famine of 1943.’ The Journal of Peasant Studies, 43(2), 413-441.

Ramachandran, A., et al. (2010). ‘Increased incidence of gestational diabetes with increasing age in the Chennai Urban Population: Results of a 13 year study.’ Diabetologia, 53(9), 1907-1914.

Nutrition guidance has come a long way, evolving to meet changing dietary needs and knowledge. Let us compare two significant nutrition guides: the Food Pyramid and My Plate. While these are mainly US based guidelines, care should be used while following any guidelines.

The Food Pyramid (1992)

Advantages of the Food Pyramid:

1. Simplicity: The Food Pyramid was easy for the average person to grasp and follow.
2. Emphasis on Grains, Fruits, and Vegetables: It encouraged a diet rich in grains, fruits, and vegetables, promoting a well-rounded intake.
3. Limitation of Unhealthy Fats: It discouraged the excessive consumption of unhealthy fats and oils.

Disadvantages of the Food Pyramid:

1. Lack of Grain Differentiation: The Food Pyramid didn’t distinguish between whole grains and refined grains like white bread or rice.
2. Protein Oversight: It didn’t emphasize the importance of protein in the diet.
3. USDA Funding: Critics pointed out that the Food Pyramid was funded by the USDA, raising concerns about potential industry influence.

My Plate (2011)

Advantages of My Plate:

1. Ease of Use: My Plate offers a straightforward visual representation of a balanced meal.
2. Fruits and Vegetables Focus: It places a strong emphasis on filling half your plate with fruits and vegetables.
3. Clarity on Grains and Protein: My Plate provides clearer guidance on differentiating between grains and protein sources.

Disadvantages of My Plate:

1. Neglect of Fats and Oils: My Plate doesn’t differentiate between various types of fats and oils.
2. USDA Funding: Similar to the Food Pyramid, My Plate’s connection to the USDA has raised questions regarding potential industry influence.

A simple approach for Overall Health

Maintaining good health doesn’t require following one specific dietary guide. Here are some common-sense tips to help you make informed choices:

1. Diverse Diet: Consume a variety of foods from all food groups for balanced nutrition.
2. Whole Foods: Prioritize whole, unprocessed foods over processed alternatives.
3. Limit Processed Foods: Reduce intake of processed foods, sugary drinks, and unhealthy fats.
4. Portion Control: Be mindful of portion sizes to avoid overeating.
5. Regular Exercise: Incorporate regular physical activity into your routine for a healthy lifestyle.

Seeking Nutritional Guidance

Navigating the sea of nutrition information can be daunting. Here’s how to find reliable advice:

1. Trust Reputable Sources: Seek information from trusted organizations like the Academy of Nutrition and Dietetics, the Harvard T.H. Chan School of Public Health, and the Mayo Clinic.
2. Be Skeptical: Be cautious of exaggerated claims and “miracle” cures; if it sounds too good to be true, it often is.
3. Do Your Research: Educate yourself by reading books and articles on nutrition and consulting with professionals like your doctor or a registered dietitian.

Be Cautious, and learn what works

Don’t rely solely on one dietary guide or source of information. Instead, be discerning and gather knowledge from various reputable sources. Tailor your diet to your individual needs, striving for balance and health in your food choices. Remember, you are in control of your nutritional journey.