In this exclusive interview, Rashmi Kumari of Neo Science Hub interacted with Sangeetha Rachure, a seasoned Clinical Dietician at Apollo Hospitals, with over two decades of expertise in nutrition and dietary management. Renowned for her work in critical care and diabetes management, Sangeetha has dedicated her career to improving patient outcomes through tailored dietary interventions. With a Master’s Degree in Food and Nutrition and a specialization as a Diabetes Educator, she brings a wealth of knowledge and experience to her role. Here she shares her insights of dietetics to the people of obesity.
What foods do you recommend for individuals managing obesity?
For those managing obesity, I recommend fresh salads, boiled vegetables (except roots and tubers), clear vegetable soups, green leafy vegetables, dilute buttermilk, rasam, and drinks like tomato juice and lime juice. These foods are low in calories but high in nutrients and fiber.
Are there any foods that should be consumed in moderation?
Yes, certain foods should be limited. For example, instead of whole milk, opt for skimmed milk, or limit intake to one cup of cow’s milk per day if you prefer it. I advise using a variety of vegetable oils like soya, canola, mustard, groundnut, safflower, and rice bran oil, with a daily limit of 4 to 5 teaspoons. For non-vegetarian foods, skinless chicken and fish are acceptable but should not be grilled or fried, and intake should be restricted to three or four meals per week, not exceeding 50 grams daily. Also, no more than two egg yolks per week.
What specific foods do you highly recommend for their health benefits?
High fiber foods are crucial as they help lower blood cholesterol levels. Recommended foods include all kinds of fruits, whole grains like wheat, ragi, jowar, bajra, more boiled vegetables, salads, and green leafy vegetables such as lettuce, spinach, cabbage, and fenugreek. Whole pulses like channa, moong, and rajma, as well as high fiber biscuits, are also beneficial.
Could you share any specific dietary tips that can help manage cholesterol and blood glucose levels?
Certainly! Fenugreek is excellent for lowering LDL (the bad cholesterol), total cholesterol, triglycerides, and blood glucose levels. I recommend consuming about 6 grams per day. Additionally, crushed flaxseeds or linseeds, rich in Omega-3 fatty acids, are good for lowering triglycerides and promoting heart health. I suggest 1 to 2 teaspoons per day.
Are there any foods that should be completely avoided?
Yes, it’s best to avoid fats like butter, ghee, vanaspati, and coconut oil. Also, steer clear of fried foods and those cooked in excess oil, such as wafers, samosa, vada, patties, papad, and bhajji. High-calorie sweets like puddings, cakes, pastries, chocolates, and ice creams should be avoided as well. Additionally, it’s wise to avoid high-cholesterol foods such as mutton, ham, bacon, egg yolks, organ meats, crabs, and shrimps, along with pickles made in excessive oil.
