MEET THE HIDDEN NASTIES IN YOUR FOOD
Forsaking chicken tandoori for a ham sandwich in the name of a healthy diet may actually be doing the opposite. Read on...
Saadia S Dhailey
In
recent years, most of us have begun making healthier choices. But are
these choices, often based on general understanding, really as healthy
as we think they are? Well, yes, and no. While we may have been
successful in shunning foods high salt content and bad fats, there is
still a lot more of unhealthy content sneaking in. Most of us don’t
realise how much salt, sugar and saturated fat is present in our every
day food.
The Department of Health in Britain found that despite
most people wanting to improve their health, a majority had no idea
about the level of hidden nasties in their meals. A study of 2,000
adults found 77 percent got more basic questions about their diet wrong
than right.
With lifestyle diseases on the rise, it’s important to be aware of what hidden nasties may be in your food,
and to know what you are putting in your and your family’s bodies. Some
of our favourite meals, takeaways and snacks contain high amounts of
salt, sugar and saturated fats. For instance the majority did not
realise a pre-packed ham and cheese sandwich had more salt than a
chicken tikka masala ready meal.
SIMPLE CHANGES YOU CAN MAKE Prepare
food from fresh ingredients Read labels to check for saturated fat
content and cut down on such foods Swap high sugar options for lower
ones Watch out for hidden salt and sodium content in packaged and frozen
foods
LABEL ALERT Biscuits,
khaari, khakra, matri, chips, margarine, frozen foods, all these
contain hydrogenated fats. While it gives food its structure, and makes
it crispy, these trans-fatty acids clog arteries and impede hormone
production, and replace good, necessary fats like Omega 3 and 6.
Certain
foods may be marked as zero cholesterol. But check for the saturated
fat content in the nutrition information table. It’s unlikely to be
zero. When our liver processes saturated fat, it releases cholesterol.
So don’t be guided by marketing gimmicks.
Canned fruits and
vegetables, and chips contain high levels of sugar and salt, which is
bad for health. Using fresh ingredients may take 10 extra minutes, but
you can be assured that you and your family’s health are not at high
risk.
Many foods sold as ‘low fat’ are loaded with hydrogenated fat,
and extra sugar. Check the nutrition information table, and you’ll know
that what you are eating will only make you put on more weight and is
bad for your system.
Dairy products like cheese slices and cheese
spread and sauces also contain high amounts of saturated fat,
cholesterol and sodium, similar to most processed foods. While you may
indulge yourself with layers of cheese in sandwiches, the good old
homemade paneer, chutneys and sauces are much good for your health.
With inputs from nutritionist Dr Nupur Krishnan MAKE RIGHT CHOICES
TANDOORI AND ROTI VS NAAN AND PARATHA
>>
Go for a tandoori or a plain roti or chapati made from wheat flour
instead of refined flour options like naan. Hollywood’s holistic health
coach Alex Jamieson compares it with the paste used in papier-mâché
projects. ‘Made of white flour and water, the sticky, gooey paste worked
like glue that hardened in no time. That’s what refined flour,
moistened with your saliva, is like: a gummy, nutrient-poor glob of
starch.’ Also avoid parathas in a restaurant. The ghee used is unlikely
to be of a good quality and you may ingest high levels of bad fats.
DARK CHOCOLATE VS MILK CHOCOLATE
>>
Dark chocolate contains more antioxidants and less fat while milk
chocolates high levels of saturated milk fat. Dark chocolate with a
cocoa content of 70% or higher contain resveratrol, which has been found
to lower blood sugar. Truffles, soufflés and even hot chocolate can be a
good source of resveratrol and cocoa phenols (flavonoids) as long as
dark chocolate with a high content of cocoa is used.
Check the nutrition information table before buying packaged and frozen foods
