Diet mantra for Indians: Less oil, sugar, avoid protein supplements | India News

HYDERABAD: After a 13-year hiatus, city-based National Institute of Nutrition (NIN) has revised its ‘Dietary Guidelines for Indians’, considering new scientific findings, lifestyle changes, diseases, and food habits. It advised Indians to restrict intake of sugar to 20-25 grams a day (a teaspoon is roughly 5.7g) since it comes from natural carbohydrates, avoid protein supplements and reduce oils.It also gave a thumbs-up for air-frying and granite-coated cookware.
NIN also for the first time released guidelines for interpreting packaged food labels.

ICMR director-general Dr Rajiv Bahl released the revised guidelines on Wednesday.
One of the key suggestions is to decrease the use of cooking oil and obtain essential fatty acids through nuts, oilseeds, and seafood. Guidelines on ultra-processed foods were also provided.
Regular intake of protein powders not advised
Dietary guidelines revised by National Institute of Nutrition (NIN) after a hiatus of 13 years said protein supplements are best avoided as the benefits are not commensurate with risks. Protein powders are made from eggs, dairy milk, or plant sources such as soybeans, peas, and rice. “Protein powders may also contain added sugars, non-caloric sweeteners, and additives such as artificial flavouring, hence, are not advisable for regular consumption. Proteins rich in branched-chain amino acids may increase the risk of non-communicable diseases. Consuming high levels of protein is therefore not advisable,” NIN said.
Research findings indicate dietary protein supplementation is associated with only a small increase in muscle strength and size during prolonged resistance exercise training (RET) in healthy adults. Protein intake levels greater than 1.6g/kg body weight/day do not contribute further to RET-induced gains.
“A significant proportion of children suffer from impaired nutritional status. Concurrently, there is a rising prevalence of overweight and obesity, creating a dual burden of malnutrition where both under-nutrition and obesity coexist within the same communities and households. Estimates show 56.4% of the total disease burden in India is due to unhealthy diets,” said NIN director Dr Hemalatha R, chairperson of the committee that formulated the guidelines.