North Indian diet may not be as healthy as you think, new study suggests

As North Indians, we pride ourselves on our exquisite cuisine — from the ‘licious butter chicken to a steaming hot plate of chole bhature. However, new research reveals some alarming findings about the dietary habits of adults living in North India.

Conducted by researchers at The George Institute for Global Health India in collaboration with the Postgraduate Institute of Medical Education and Research (PGIMER), the study sheds light on the intake of sodium, potassium, phosphorus, and protein, all of which have a major impact on the development of non-communicable diseases (NCDs) like hypertension, cardiovascular disease and chronic kidney disease (CKD) — fast-growing health challenges in the country.

Published in the journal Frontiers in Nutrition involving 400 participants, including both healthy adults and those with early-stage chronic kidney disease, the researchers used 24-hour urinary excretion analysis to assess nutrient intake. And the results were concerning.

“Excessive salt consumption surpassing recommended levels, inadequate potassium intake (both of which increase the risk of development of hypertension, cardiovascular disease, and chronic kidney disease), and protein consumption below the recommended dietary allowance,” it revealed. Additionally, the study shows that men have higher nutrient intake compared to women, however their overall dietary habits raised red flags.

“A poor nutritious diet is a major risk element for non-communicable diseases (NCD), which are of considerable public health concern. In India, people eat different foods, so it is important to know exactly what nutrients they are getting to help prevent and manage these diseases,” said lead study author and kidney health specialist, Prof. Vivekanand Jha, executive director, The George Institute for Global Health, India.

“The high salt intake and low potassium intake point to the need to develop interventions targeted to individuals and societies,” he added.

Concurring with the findings of the study, Dr Rejitha Kaimal, clinical associate, nephrology, Sir HN Reliance Foundation Hospital told indianexpress.com that despite years of medical advice against high salt intake, North Indian diets continue to be salt-loaded. Another concerning discovery was the low potassium and protein content in the diet. “While low potassium and protein might be beneficial for patients with chronic kidney disease, the poor intake of these nutrients in healthy adults can lead to significant health issues ranging from fatigue, malaise to muscle wasting.”

The researchers suggested multifaceted strategies to lower the risks of NCDs, including providing better information on food labels so that people can make healthier choices, reducing salt in processed foods, and encouraging people to eat more fruits and vegetables rich in potassium. We reached out to experts to understand other ways to modify our North Indian diet to make it optimal for our health.

1. Reduction in salt intake

Dr Priyanka Rohatgi, chief nutritionist, Apollo Hospitals suggested replacing salt with natural herbs and spices for seasoning, which can help manage blood pressure.

“Herbs and spices provide the same flavouring, while mitigating the risks of developing NCDs,” said Bhakti Dabhi, nutrigenomics expert, Haystack Analytics. However, she pointed out that it is essential to moderate spice intake as excessive use can exacerbate digestive issues.

How to reduce your salt consumption. (Source: Freepik)

2. Opt for healthier cooking methods

“Choose zero oil cooking, grilling, baking, or steaming, instead of frying,” said Dhabhi. These methods of cooking not only minimise nutrient loss compared to high-heat cooking but also lead to less fat consumption.

3. Diet modifications

Dr Rohatgi encourages individuals to increase their consumption of potassium-rich foods like fruits, vegetables and dairy products, which not only aid in electrolyte balance but also heart health. Additionally, protein-rich foods such as lentils, beans, chicken, and fish can support muscle strength and overall health.

4. Lifestyle management

Beyond dietary changes, Dr Jayant Kumar Hota, senior consultant, nephrology, Indraprastha Apollo Hospitals advised to make lifestyle modifications such as regular physical activity, smoking cessation, and stress management to improve overall health outcomes.

5. Read food labels

Dr Kaimal suggested reading the nutrient information labels on the cartons before purchasing anything, as “food labels can empower customers to make healthier choices”.

In essence, Dr Kaimal urges you to be mindful of what goes into your body. “Make conscious choices regarding what you eat,” he said.

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