Are you used to keeping bread and butter in your daily breakfast option? But do you know these are ultra-processed foods, and over-consumption of these foods may result in severe health issues like diabetes, obesity and strokes? In the latest dietary guidelines, the Indian Council of Medical Research of ICMR has recommended not to over consume ultra-processed foods, including bread, butter and cooking oil. As per the health panel, a higher volume of salt, sugar, fat, additives and preservatives are present in ultra-processed foods, which causes major health illnesses.
Key facts regarding breakfast habits in India
Research says that breakfast is often recognised as “the most important meal of the day” as it aids in providing the required energy level for performing cognitive functions in a better way. Nevertheless, the prevalence of skipping healthy breakfast is quite high, as reported by several studies worldwide. Consuming nutritionally inadequate breakfasts like bread and butter was found to be the most common habit among urban Indians, especially in four cities- Kolkata, Mumbai, Chennai and Bangalore. Every “1 in 4 urban Indian” across all age groups is found to be skipping healthy breakfast meals.
What are Ultra-processed Foods?
Ultra-processed foods refer to those food and beverage products which have been greatly transformed from their actual form through undergoing extensive industrial processes. These foods generally include a wide range of additives such as colourings, preservatives, artificial flavours, emulsifiers, sweeteners, and other substances that are not commonly applied in culinary practices. There is a significant role of these additives in the enhancement of the taste, shelf life and appearance of the foods.
People prefer to consume these foods because of the conveniences related to the ready-to-eat nature of the foods, which require minimal additional preparation. According to ICMR, Group C foods are categorised under ultra-processed foods, which include commercially produced bread, cakes, breakfast cereals, jams, biscuits, chips, cheese, butter, paneer with additives, refined sugars, cooking oils, energy drinks, fast foods, packaged foods and many others.
Negative health outcomes in the over-consumption of ultra-processed foods
Nutritionists say that high availability of fat, salt and sugar in ultra-processed foods is unhealthy. Additionally, ultra-processed foods lack a sufficient amount of fibre and micronutrients such as vitamins and minerals which are essential for the human body for the maintenance of proper tissue function and immunity function.
Consumption of ultra-processed foods for a long time in larger quantities may lead to obesity or overweight, cerebrovascular diseases (stroke), coronary heart disease (heart attack), type 2 diabetes and high mortality risks. Several studies have reported that there is around 40 per cent higher risk of type 2 diabetes, 23 per cent higher risk of hypertension, 50 per cent higher risk of death related to stroke and 55 per cent higher risk of obesity associated with the regular consumption of those foods. High-processed foods also accelerate the process of ageing.
A balanced diet suggested by ICMR
According to the ICMR, a balanced diet refers to a wholesome or nutritionally adequate diet which helps to get the required amount of proteins, calories, vitamins, minerals and sufficient fibre. A balanced or healthy meal should include adequate vegetables, whole grains, beans or pulses, fruits, a modest portion of nuts and sheets, freshly made juices and curd. It is important to eat diversified foods to achieve a balanced diet, as a single food cannot provide all the essential nutrients. Avoidance of ultra-processed foods and beverages high in salt, sugar and fat is also recommended by ICMR to live a healthy life. However, minimal oil/fats, sugar and salt can be used for better taste.
