This post is about what we eat, when and why we eat what we eat… This will help us be aware of the food choices that we make every day… because whether we realize it or not we assign values to food that is beyond nutrition. Our food choices are very personal.
The food values:
- Nutritional Value: Certain foods are higher in nutritional value compared to others. Example: Whole foods, fruits and vegetables are more nutritionally dense vs junk food or heavily processed food like biscuits, pastries, deep fried food, and sugary drinks.
Read more about why we need to avoid processed foods:
https://www.lhsfna.org/index.cfm/lifelines/may-2019/the-many-health-risks-of-processed-foods/
- Contextual value: Not every food may be right for everyone. Food in-tolerances, food allergies are not uncommon. For example: Lactose, nuts, gluten. Though there are tests to check for intolerance / allergies, they are not full-proof in most cases and a simple way to check would be to eliminate the suspected food from the diet for 3-4 weeks and then re-introduce it to check if symptoms are aggravated.
A few articles on allergies, gluten & lactose intolerance:
https://www.healthline.com/nutrition/common-food-allergies#TOC_TITLE_HDR_5
https://www.healthline.com/nutrition/lactose-intolerance-101#TOC_TITLE_HDR_2
- Cultural value: We associate food with culture. We celebrate milestones and important occasions with food (birthday cakes & weddings); Festivals are enjoyed when people come together and indulge in meals together. Different cultures have different food and ingredients and ways of preparation. Our regular diets are also based on our regional cuisine & our cultural background. We prefer to eat what we grew up on and our body would also be better adapted to that diet.
- Emotional Value: Emotionally, food can mean comfort, warmth, security, love… A bowl of soup on a cold, rainy day, a favorite dish made by your grand mom, or a meal cooked by your partner means so much more than just food. Food is a way of connecting with others. Sharing a meal creates a bond.
For this reason, no food can be vilified as all food provides us with energy & nutrition. But not all food may be right for us or what may be good for one person may not be right for another. So we need not categorize any food as good or bad. However, we can make better food choices that make us healthier.
Let’s look at some food that may do more harm than good.
Artificial / processed food:
- Trans-fat (hydrogenated vegetable oil): Can be found in packaged food. Consumption has been linked to heart ailments and stroke. Though it is banned in many countries, it is not yet regulated in India to my knowledge.
Read more about trans-fat here:
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat
- Artificial Flavor, Color, Additives, Artificial Sweeteners
Most of the soft drinks, juice mixes, ice creams, many packaged foods. Checking the label with ingredient list before buying will help you make a better choice.
- Preservatives, Additives
Some are added to increase shelf life and others to enhance taste. Many have been found to be carcinogenic.
Here are some common foods that are refined (stripped of their natural state and processed) that are to be consumed with care:
- Table Sugar or Sucrose: Processed from Sugar cane. Because of its abundance (found in almost all packaged food), and our liberal use and its addictive quality, I can term this as harmful. And also the fact that high amounts in the diet has been linked to many health issues including obesity, diabetes, and cardiovascular disease.
Some tips on reducing your sugar intake:
https://www.webmd.com/diet/ss/slideshow-sugar-addiction
- Table Salt: Processed through evaporation of Salt water or mined from crystals underground, table salt contains 98% Sodium Chloride. Sodium is an essential mineral needed by the body for various functions but the recommended intake per day is 2300 mg which is around 5-6 gms of salt (1tsp). And since almost all store bought, fried food, packaged food will contain salt; excess amounts will creep into the diet. Though rock salt is considered to be a more natural alternative, it contains only slightly less amount of sodium and trace amount of minerals.
- Refined Vegetable Oil: Contains high amounts of Omega -6 (a type of fat). We need a ratio of Omega 3: Omega 6 at 1:1. Using Vegetable oil as a staple in the diet leads to a ratio of 15:1. Fatty Fish is the main source of Omega 3. Hence using a mix of oil, cold-pressed and not refined; nuts, seeds & coconut oil and reducing vegetable oil usage is better. And try to supplement everyday with Omega 3.
To know more about Omega 3,6, refer articles below:
https://www.healthline.com/nutrition/omega-3-6-9-overview
- Refined Flour: Very less nutritional value. Since they are processed, they contain less fibre and digest quickly. This leads to a rise in blood sugar levels. Those with metabolic disorders like Diabetes and PCOD (Poly cystic Ovarian Disease/Syndrome) would benefit from reducing intake of such high GI (Glycemic Index) foods, that which spike the blood sugar and insulin.
Read more about Glycemic index here:
https://www.healthline.com/nutrition/glycemic-index#gi-of-foods
https://www.healthline.com/nutrition/low-glycemic-diet#factors-affecting-gi
To sum up, food is more than just good or bad. It is sustenance, nutrition, culture and bonding. In terms of health, food is the most important factor. Hence adopting better food choices will set us on the right track towards good health. And as they say Health is Wealth. So whatever are your priorities and goals in life, health should never be neglected. And to be on the path to getting fitter, Health is the first goal.
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