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How eating home cooked food decreases the risk of Diabetes?
Food items prepared in restaurants, cafes and eateries are high in sugar, trans fat and sodium content which increase the risk of type-2 diabetes, obesity, and hypertension.

A recent Harvard report has proved that people who eat most meals at home appear to carry a lower risk of developing type-2 diabetes. The reason for this is the high levels of trans fats, additives, salt and sugar found in food at restaurants and cafes. Home cooked meals, on the other hand, are more nutritious and freshly prepared. Re-heating and frying practices at outside eateries kill all nutritional elements in food and make it become a risk factor for several lifestyle diseases.

According to the Harvard research, consuming 11 to 14 lunches or dinners prepared at home per week -- or about two meals per day -- is associated with a hazard ratio of 0.87 for incident diabetes compared with six or fewer homemade meals a week. During eight years of follow-up, those who ate more meals prepared at home had lower weight gain and risk of obesity (HR 0.87 for obesity), which could have accounted for the lower diabetes risk.

Speaking on the topic, Padma Shri Awardee Dr. A Marthanda Pillai – National President IMA and Padma Shri Awardee Dr. K K Aggarwal, Honorary Secretary General, IMA and President, HCFI said,"Food items that are available outside are not only high in calories but are also highly processed, which is enough to cause obesity, hypertension, and diabetes. They tend to have no or very little vitamins and minerals and are usually low in fiber. This holds particularly true for most Indian snacks and food, like samosas and pakoras that are deep fried, dal makhani which is simmered in ounces of butter, parathas made in ghee and butter and sweet items like laddoos, gulab jamun that are made with liquefied sugar. It is thus recommended that majority of the meals consumed should be prepared at home."

"For this working high-stress jobs and living alone or in a nuclear family set up, it advised that a home cooked tiffin service is used. Offices and schools providing food for their employees and students must ensure that a healthy and nutritious meal is served. Our diet is directly linked to our future risk of lifestyle diseases, and extra precautions must be taken. The government must also discourage the fast growth of fast food chains in the country", Dr. KK Aggarwal added.

It is believed that people who eat at fast-food restaurants twice a week have a two-fold risk of developing insulin resistance in comparison to those who ate meals one or no meal outside in a week.

Not only this, it has been found that having distorted eating habits cause individuals to develop unbalanced and unhealthy cholesterol levels including a high quantity of LDL/bad cholesterol and low quantity of HDL/good cholesterol and high triglycerides. Additionally, records also show that obese and diabetic individuals may also develop insulin resistance associated lipid disorder known as atherogenic dyslipidemia or diabetic dyslipidemia.

Why avoid foods prepared outside?

· High in calorific value

· Poor nutritional value

· Low in fiber

· Contain fats, sugar and salt in excessive quantities

· Some of the foods contain a specific amount of MSG as well

· Processed foods contain saturated and trans fats

· Often have addictive properties

Having a meal outside once in a while is fine, but making it a habit can be extremely harmful to one's health. That's why we advise that you should revise your eating habits to prevent from being one of the 62 million people suffering from severe to moderate diabetes complexities in the country.

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