Festival season is very much on and it is natural to consume sugary and salty food items more than what we consume normally. But staying fit and healthy during festival times is equally important and necessary. Isn’t it? Gautam Buddha says that it is our duty to keep our body in good health, otherwise we can’t keep our mind strong and clear. Perfectly right. We all know the defining role of salt and sugar in our life. We consume these items almost daily. We also know that excess of everything is bad and it applies to salt and sugar consumption as well. Health experts are of the opinion that if we become salt and sugar smart, many of our health problems are well taken care of. Today, we shall be discussing these issues elaborately in the next few paragraphs.
Salt Smartness: The importance of salt in our day-to-day life can’t be over emphasised. Salt has been an important item to make a large number of our foods tastier besides being a requirement for our body as it contains sodium. We know well that the chemical name of salt is Sodium Chloride. Sodium, which is present in common salt to the extent of 40%, is necessary for proper muscle function and for regulating the amount of water in the human body. Actually, processed, frozen and packaged food items contain far more salt because salt is not only used to add to taste but also as a preservative. And to say the least, consumption of excess amounts of sodium through intake of salt in different ways is one of the major causes of many health problems including high blood pressure, stomach cancer, osteoporosis and kidney stones. In fact, the average adult needs 3-4 grams of salt on a daily basis. The children need even less quantity. Sadly, however, the average Indian consumes more than 8 grams of salt through a normal daily diet.
Now the question is how to be Salt Smart? It’s not difficult provided you are a conscious eater. To say, daily consumption of salt in all forms- raw, cooked and processed must not be beyond 4 grams. If possible, prefer the use of rock salt, at least for home-made food and for sprinkling on food items while eating. Truly speaking, rock salt contains a number of minerals including calcium, potassium and magnesium which are very good for human health. It is also found to have amazing health benefits like improving respiratory function, pH balance of body, bone and vascular health, to name a few
Sugar Smartness: Sugar plays a defining role in our day-to-day life. From morning to night, we consume sugar in different ways. Whether it is tea, coffee, cold drinks, packaged or bottled fruit juice, biscuits, cakes, or a variety of sweets, in every item sugar is an important ingredient. Normally we consume sugar either to enjoy its sweet taste or to fulfil our body’s need for carbohydrates. Yes, our need for carbohydrates can also be met by consuming natural foods like fruits, vegetables etc. Generally, if an adult person gets 200 calories from sugar or other carbohydrate rich items, it is enough for the daily need of carbohydrate. Interestingly, we get 50 calories from one teaspoon of sugar meaning thereby that four teaspoons of sugar is sufficient for our daily needs. Now just review your daily intake of sugar consumption only in the name of enjoying tea, coffee or cold drinks frequently during the day – at home or elsewhere.
Anyway, have we thought as to why sugar is also termed as sweet poison? It is because consuming sugar has only one advantage of being the easily available source of carbohydrate. Otherwise, it has many health-related disadvantages - the cause of many health problems and diseases such as obesity, diabetes, cancer, liver and tooth problems. Then how to be sugar smart? The best way is to quit sugar. If not, at least limit its consumption to the minimum quantity; Increase fruit and vegetable consumption. Yes, the simple and easily available alternative of sugar is jaggery. It is true that the jaggery is not white and shining as sugar is, but besides being sweet and also a healthy source of carbohydrate, it contains calcium phosphorus, potassium, vitamin B & C and iron. Jaggery is also loaded with micronutrients like selenium, magnesium and zinc which strengthen our immune system.
Finally, one
point of caution: If you are under treatment for
any disease or under any medical supervision, do follow the prescription of
your doctor and/or seek suitable medical advice on the subject.
As always, I'm keen to know what you think on this subject. Hence, I request you to post your comments to share your valuable opinion. (hellomilansinha@gmail.com)
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