The United States Food and Drug Administration announced on Tuesday and in the coming next few years, food manufacturers have to put nutritional labels on the front of packaged foods. This proposal by FDA comes in the content of chronic diseases and the need for combating the same. The front-of-package labels are required for "most packaged foods", said the announcement.

Nutrition Info Box

The labels will be called the "Nutrition box info", which would show customers whether products have low, medium, or high levels of saturated fat, sodium, and added sugars.

Saturated Fat

They are solid at room temperature and found in animal products like pork, milk, and cheese. The American Heart Association (AHA) recommends limited saturated fats to less than 6% of total calories. It is one of the unhealthy fats and too much of it in your diet could lead to heart diseases and other health problems.

Sodium

As per FDA, diets higher in sodium are associated with an increased risk of developing high blood pressure, which is also the major cause of stroke and heart attack. Sodium attracts water, which increases the volume of blood in your body and can lead to high blood pressure, and damage your heart, kidneys, brain and eyes.

Added Sugars

Added sugars are added to foods and drink during processing or preparation and they do not occur naturally. They add calories but little nutrition. As per the Centers for Disease Control and Prevention (CDC), added sugars can contribute to health problems such as weight gain, obesity, type 2 diabetes, and heart diseases.

What happens with the proposal?

If the proposal is approved, food manufacturers who make $10 million or more in annual food sales will have three years to add the labels to their packaging. While businesses with less than $10 million in annual food sales will have four years to comply.

Chronic Diseases

FDA said that saturated fat, sodium, and added sugars have been "directly linked with chronic diseases". The FDA highlights that chronic diseases like heart disease, cancer, and diabetes are the leading causes of disability and death in the U.S., with 60% of Americans living with at least one chronic condition. These illnesses also account for much of the $4.5 trillion spent annually on healthcare in the country.

According to FDA, a major factor contributing to the issue is also the overcompensation of saturated fat, sodium, and added sugar. There are many store-brought foods that are highly processed and also contain excessive amounts of these ingredients. In 2023, the FDA also conducted a study that involved 10,000 adults to evaluate how different types of nutritional labels influence consumer choices.

The research revealed that a black-and-white nutrition label displaying the percent daily value was the most effective in helping people select healthier options.

This is why the Nutritional Info Box will also come in the same color. If reports are to be believed, it will soon become part of the White House National Strategy on Hunger, Nutrition and Health to reduce diet-related diseases by 2030.

Oats for breakfast are a go-to choice for many health enthusiasts. Celebrities often turn to this source of complex carbohydrates to kick-start their day—but research suggests some health benefits of this breakfast food that are often overlooked. According to a study by the University of Bonn, eating oats for just two days can help reduce cholesterol levels naturally, and the benefits can last for weeks afterwards. The study, published in the Nature Communications journal, found that even short-term dietary changes can contribute to improvements in people’s risk of metabolic diseases. Experts say that such studies reinforce the importance of following a healthy diet for heart health.

What makes oats a healthy breakfast choice?

Oats are rich in soluble fibre and beta-glucans, and these nutrients make them good for cholesterol management and heart health. Experts say that while two days of oats can benefit the heart, it is important to follow a long-term dietary regime to maximise the benefits. Researchers noted that oats can improve cholesterol management by altering the gut microbiome. They help produce compounds that boost metabolism, such as ferulic acid. At the same time, oats help reduce insulin resistance, which is a driving factor for diabetes.

How do oats improve heart health?

In the trial, participants who were suffering from metabolic syndrome followed an oat-based diet for two days—about 300 mg per day. This was divided into three meals along with portions of fruits and vegetables. The results were:

1. Weight loss of 2 kilos
2. LDL dropped by 10 per cent
3. Benefits sustained after six weeks
4. Blood pressure also improved

A control group also followed a calorie-restricted diet, and the improvements noted were greater compared to people who consumed oats.

Are two days sufficient to reap the benefits of oats?

The study found that a high-intensity oat diet had stronger effects compared to a longer and moderate intake. It was found that people who ate 80 grams of oats for six weeks showed minor improvements compared to those who followed the strict two-day plan. This suggests that a structured dietary intervention, even if short, can deliver faster metabolic results.

Nutrition in oats

Oats contain some protein but are primarily rich in soluble fibre, beta-glucans, and complex carbohydrates. One cup of oats can provide about 4–6 grams of fibre. To enhance the nutritional value and benefits of oats, you can also add fruits and vegetables.

Conclusively, it can be said that diet can have a strong impact on heart health, especially if one makes informed choices. However, experts warn against relying on short-term solutions for long-term care. Particularly in the case of patients with high cholesterol, consulting an expert is important before making dietary changes. While eating oats for just two days can be beneficial, it is advisable to follow a long-term plan to improve overall metabolic health.

During pregnancy, food safety becomes extremely important. Certain foods can carry harmful bacteria like Listeria, which may affect both the mother and the unborn baby. Hence, it is imperative to know which foods to avoid during pregnancy. Follow the guidelines given by the expert to stay healthy during this crucial phase. Read on to know more about this.

Dr Tanveer Aujla, Consultant Obstetrician & Gynaecologist, Motherhood Hospitals, Noida, spoke about the importance of eating right during pregnancy.

Pregnancy is a time when women need to be extra careful about their diet and hygiene. The body undergoes many changes, and the immune system becomes slightly weaker, increasing the chances of infections in pregnant women. One such infection is caused by a bacterium called Listeria, which can be present in contaminated food. Here, the expert helps to explain Listeria and suggests food safety tips.

What is listeria?

Listeria is a type of bacteria that can cause an infection known as listeriosis. This infection usually spreads through contaminated food. In healthy individuals, it may cause mild symptoms such as fever, body aches, or stomach upset. However, during pregnancy, it can be more serious because the bacteria can pass to the unborn baby via the placenta. In some cases, it may lead to complications such as miscarriage, premature birth, or infection in the newborn. Hence, it is the need of the hour for pregnant women to pay attention to their diet.

Food safety tips for pregnant women

Pregnant women should follow these food safety tips:

1. Prioritise food hygiene to prevent infections
2. Make sure to wash fruits and vegetables properly before eating
3. Food should be cooked thoroughly, especially eggs and seafood
4. It is also important to store food properly
5. Avoid eating food that has been kept outside for too long or stale food
6. Say no to raw milk or products made from unpasteurised milk, as they may contain harmful bacteria
7. Street food that is kept uncovered for long hours can easily get contaminated with bacteria
8. Leftover food that is not stored properly in the refrigerator can develop bacteria if reheated multiple times, so discard leftover food
9. Certain soft cheeses or ready-to-eat refrigerated foods may carry Listeria if not stored properly.

Therefore, make sure to store food as advised by the expert to avoid any health issues during pregnancy. Taking these vital precautions can go a long way in ensuring a healthy pregnancy and protecting the baby’s growth and development. So, pregnant women should take charge of their health and adhere to safe food practices. Stay vigilant!

For many working professionals, going to the gym often feels like a luxury. Their days begin early and end late—rushing for buses and metros, juggling deadlines, presentations, meetings, and endless reports.

So when they are diagnosed with conditions like diabetes or high blood pressure, the most practical and affordable option left is walking. Another common step is cutting down on sugar in tea and coffee. While these are good starting points, these may not be enough.

Calling them "most frustrating", Dr. Sudhir Kumar, Neurologist at Apollo Hospital, Hyderabad noted that such "patients are losing a battle they think they are winning".

"Every day, I see patients with obesity, Type 2 Diabetes, or hypertension who tell me: 'I walk every morning, Doctor'. 'I do all the household work.' 'I have stopped adding sugar to my tea'," said Dr Kumar, in a post on social media platform X.

He also cited these as "dangerous health misconceptions", wherein the patients feel they have done their part, but "their blood work and body composition tell a different story".

Popularly known as the Hyderabad doctor on X, the noted neurologist shared some evidence-based reality of why "walking and quitting sugar" may not be enough.

Several studies have pointed out that walking or undertaking household chores is better than a sedentary behavior. However, neither can be a "substitute for strength training", Dr. Kumar said.

Although walking can burn a few calories, "strength training builds the 'engine' that burns glucose even while you sleep".

"If you are not lifting weights or doing resistance training at least twice a week, your insulin resistance will likely persist, regardless of your step count", he said.

Speaking to HealthandMe, Dr. Manisha Arora, Director - Internal Medicine at the CK Birla Hospital, Delhi, explained that cutting sugar and walking are good first steps, but they do not solve the problem of diabetes and high blood pressure.

"Insulin resistance, inflammation, and loss of muscle all contribute to these diseases. Light walking may help, but the intensity and duration of exercise are also important," he added.

What Is Strength Training?

Strength training exercises force muscles to contract against an external force, such as body weight, dumbbells, or bands. Common examples include

• squats,
• lunges,
• step-ups,
• push-ups,
• planks.

Strength training helps

• Decrease insulin resistance
• Lower blood pressure
• Improve cognitive function
• Reduce systemic inflammation
• Protect against neurodegenerative diseases like Alzheimer’s.

Focus On Protein Leverage

Dr. Kumar further mentioned the diet trap that most people fall into, that is., cutting out sweets and sugar, while loading up the plate with carbohydrate-rich foods such as rice, roti, and poha — 80 percent — and zero protein content.

"Refined carbohydrates (even without added sugar) spike insulin similarly to sugar," he said, calling "no sugar as the bare minimum".

The doctor noted that "a protein-deficient diet can lead to muscle loss and increase hunger".

To lower blood sugar levels, the experts urged to cut down on other foods, such as

• refined carbohydrates,
• processed foods,
• low-fiber foods.

"Focus on protein leverage. Prioritize 1.2g to 1.5g of protein per kg of body weight. When you hit your protein goals, your craving for carbs naturally drops," Dr. Kumar said.

To see the real change in blood sugar and BP levels, he advised people to "add two days of resistance training (bodyweight, bands, or weights)", instead of "just walking",.

The neurologist also recommended "starting the meal with protein paneer, eggs, sprouts, lean meat, and to eat carbs last, and in smaller portions".

In addition, a diet high in protein and fiber from whole grains, fruits, and nuts can also help control blood sugar levels.

"The most successful approach to controlling blood sugar results from combining aerobic exercise with strength training, along with balanced nutrition," said Dr Arora.