New Delhi: 5 grams of salt, 10 grams of fat and 25 grams of sugar are also too much. These are the new guidelines of ICMR. If you control salt, sugar and fat in your food, then you can be able to avoid diseases to a great extent. Otherwise, excess salt, sugar and fat can not only cause diseases but can also be the cause of death. In this context, the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have recently issued guidelines, in which, taking cognizance of the dangers caused by sugar, salt, fat and ultra-processed food, 5 grams of salt and 25 grams of sugar in regular food have also been considered too much.

According to the food guidelines issued for Indians, every second person is adding more sugar, salt and oil to his/her food, which can make him/her very sick in the future. The dangers of sugar, salt, oil and preserved canned food and cold drinks are also no less. If you want to stay fit, keep the amount of sugar, salt and oil in your food low. Along with this, ultra processed food like soft drinks, cookies, pastries etc. are also harmful for health. All these food items are giving you BP, hypertension and heart diseases.

How much salt is too much?

In the guidelines, more than the regular 5 grams of salt (2 grams of sodium) is also considered excessive. Packeted chips, sauces, snacks, namkeen etc. use much more salt than the standard.

high salt foods

Processed and packaged food has a high amount of salt. These include chips, sauces, biscuits, bakery products and cooked and packaged food items like namkeen, snacks, papad, pickles, which have a high amount of salt. Most people prepare these at home and add salt according to their needs.

Too much sugar is dangerous

If you are consuming 2000 calories a day, then only 25 grams of it should be from sugar. More sugar than this can be harmful. If possible, completely eliminate added sugar (sugar added to food in the form of syrup or liquid drinks). According to the guidelines, if the intake of sugar is more than 5 percent of the total energy or 25 grams per day (based on an average intake of 2,000 kilo calories per day), then it is considered high sugar.

WHO is considering revising its recommendation and plans to reduce calories from sugar to less than 5%. Limiting sugar to 25 grams per day is better for health. If possible, eliminate added sugar completely from your diet. Sugar that occurs naturally in food and drinks is called naturally occurring sugar. Monosaccharides are simple sugars that consist of a single sugar molecule, such as glucose or fructose in fruits. Disaccharides are two simple sugar molecules, such as sucrose (sugar) or lactose in milk.

Sweet separately is harmful

Added or extra sugar is that which has been added extra. Its source is also table sugar. Apart from this, jaggery, honey, glucose, fructose etc. are used as added sugar. This increases the amount of calories. The matter of concern is that apart from calories, no nutrition is provided from these. Calories are healthy only when they are accompanied by vitamins, minerals and fiber.

According to research, long term use of regular sugar substitutes like sputum, saccharin, sugar alcohol etc. can also lead to obesity, diabetes and hypertension. Pregnant and lactating women and children should not use artificial sugar. It damages the beneficial viral flora of the stomach.

Keep an eye on the oil in food

According to the World Health Organization, the amount of fat in the food should not exceed 30 percent of the total energy. Naturally, 15 percent oil is present in all food items, which has many benefits. Apart from this, only 15 percent more fat or oil can be used, not more than this.

What is HFSS?

High in Fat, Sugar and Salt (HFSS). HFSS is therefore defined as food products that provide more than 15 per cent of energy from any cooking vegetable oil, ghee, butter (visible or added oil/fat) etc. In other words, foods that contain more than 30 grams of visible or added oil or fat per day for a 2000 kcal diet. High fat food products are all deep-fried foods. These include French fries, samosas, kachoris, puris, namkeens, mithais, biscuits, cookies, cakes, parathas or even some curries. SF intake is considered high when more than 10 grams of visible saturated fat (for a 2000 kcal diet) is consumed daily in the form of ghee, butter or due to excessive use of palm oil, coconut oil in the preparation of snacks or sweets.

Packet food is also not good

To make the packaged food last longer, it is ultra processed. It is processed in many ways. Primary, secondary, minimally processed and ultra processed food. Primary processing includes basic cleaning, grading and packing. Secondary processing is the stage just before the use of food items. Rice fields are packed under secondary processing. Ready to eat food items come under the category of territory processing. Bakery products, instant food and health drinks come under this category. Ultra processed food is packed with many types of preserved things (artificial sugar, color and flavor) under a process so that it does not spoil for a long time. This increases the self life of food items, but they become harmful for health.

For solid food

Sugar limit: 5% of energy comes from added sugar, with no more than 10% energy from total sugar.
Fat limit: 15% of energy from added fat, with no more than 30% of energy from total fat permitted.
For drinks (liquids):
Sugar limit: Not more than 10% of energy from added sugar and not more than 30% of energy from total sugar (including sugar in fruit juice/milk).
Fat limit: Not more than 15% of energy from added fat and 30% of energy from total fat has been prescribed.

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Eat according to your taste, 5 grams of salt, 25 grams of sugar is too much, what do ICMR’s new guidelines say