Amidst the constant stream of diet trends, it's really important to prioritize health over quick fixes. Many people will follow diet trends they find on social media and follow it, ignoring how it may affect their health later in life. While eliminating sugary drinks and processed foods can be beneficial, you must remember that you are cutting out a big chunk of macronutrient groups, which can lead to nutritional deficiencies and health problems. Then we have the carnivore diet, an extreme version of the ketogenic diet, which eliminates carbohydrates entirely, relying solely on animal products for sustenance. This approach raises significant concerns regarding heart health.

Dangers of Zero Carbs

Having a carnivore diet means complete elimination of carbohydrates, even the ones that have proven health benefits. Many animal products consumed on this diet are high in saturated fat and cholesterol and eliminating plant-based foods which are the primary source of fiber, you are hindering the body's ability to regulate cholesterol and blood pressure. This lack of fiber can also negatively impact gut health, which has broader implications for overall well-being.

Increased Risk of Cardiovascular Issues

We all know that high blood pressure, high cholesterol, diabetes, and obesity are known risk factors for heart disease. While the carnivore diet's restriction of sugar and refined carbohydrates may initially prevent blood sugar spikes, the potential for increased saturated fat and cholesterol intake poses a significant threat. Studies show that increased consumption of red meat and poultry can elevate the risk of high blood pressure in people. Similarly, diets high in saturated fat can raise LDL cholesterol levels, further increasing the risk of heart disease. Therefore, the carnivore diet, while potentially leading to short-term weight loss, may significantly compromise long-term cardiovascular health.

Protecting Your Heart Through Dietary Choices

Maintaining heart health doesn't necessitate eliminating meat entirely, but it does require mindful consumption of saturated fat, you must remember that indulging once in a while does not mean you are no longer taking care of yourself, but the end must justify the process, so try eating a controlled amount. Health organizations recommend limiting saturated fat intake to a small percentage of daily calories. This basically translates to a relatively small amount for most individuals.

Beyond Saturated Fat: Other Dietary Considerations

While saturated fat is a cause of concern, there are other dietary factors that play a crucial role in heart health. Added sugar and sodium can also negatively impact cardiovascular well-being, doctors often discourage people from consuming too much of both as they aid in unhealthy weight gain or high blood pressure. Limiting added sugar intake to a small percentage of daily calories is recommended. Similarly, reducing sodium consumption by substituting processed foods with natural alternatives can contribute significantly to heart health.

Embracing a Heart-Healthy Lifestyle

From the research and studies, we understand that having a more balanced diet, which includes fiber-rich foods like nuts, fruits, vegetables, and whole grains is essential for maintaining heart health. Try aiming for a daily intake of at least 30 grams of fiber and you will see how it can significantly benefit cardiovascular function. Another thing that is equally important is incorporating regular physical activity. Finding enjoyable forms of movement, whether it is a social sports or activities you find pleasurable like dancing, can make exercise a sustainable and positive part of a heart-healthy lifestyle, people often find that dragging yourself to places you do not like does not work long term. With this holistic approach of combining a balanced diet with regular exercise, you will get the best protection for long-term cardiovascular well-being.

Health specialists have cautioned that a widely used dairy milk alternative may come with downsides many people are unaware of, especially when consumed first thing in the morning, according to Mirror. Oat milk, a popular plant-based and dairy-free option, is often praised for its fibre content and for being fortified with calcium and vitamin D, both important for bone health. However, dietitians point out that compared to other plant-based milks such as almond milk, oat milk tends to contain higher amounts of carbohydrates, added sugars and oils.

What Is Oat Milk Made Out Of?

Oat milk is a dairy-free, plant-based drink that is commonly valued for its fibre content and added calcium and vitamin D, which support bone strength. That said, health experts note that it generally contains more carbohydrates, sugars and oils than many other plant milks, including almond milk.

Registered nutritionist Jenna Hope explains that oat milk is usually produced by creating a syrup from oats, which is then mixed with water. She adds that many well-known oat milk brands also include added oils, emulsifiers and stabilisers to improve texture and shelf life.

Why Is Oat Milk Bad For Your Health?

Experts say certain aspects of oat milk may negatively affect health, particularly when consumed on its own. Speaking to Parade, registered dietitian Melissa Rifkin said that while oat milk lattes can fit into a healthy diet, they are not nutritionally complete by themselves. She noted that although oat milk offers some fibre, most oat milk lattes are low in protein and fat, two nutrients that help regulate blood sugar levels and promote fullness.

Sharing a similar view, registered dietitian Nour Zibdeh told The Independent that oat milk’s high carbohydrate content can lead to sharp rises in blood sugar when consumed in the morning. This effect is less pronounced with dairy milk, which naturally contains protein and fat that help balance its sugar content.

Ms Zibdeh also told Parade that oat milk is low in protein and fat, which contributes to greater blood sugar spikes. French biochemist and author Jessie Inchauspé, widely known as the “Glucose Goddess”, has also criticised oat milk. In a 2024 interview with American entrepreneur Marie Forleo, she described oat milk as similar to drinking “starch juice”, explaining that oats are a grain and grains are primarily made up of starch.

Should You Replace Oat Milk With Cow Milk?

Overall, nutrition experts tend to agree that cow’s milk offers greater nutritional value. Regular dairy milk intake has been linked to better metabolic and heart health, and cow’s milk contains higher levels of key micronutrients such as phosphorus, which supports healthy bones and teeth, along with calcium, vitamin D, B vitamins and potassium, compared to oat milk.

That said, cow’s milk is not suitable for everyone. Allergies, taste preferences and vegan diets mean many people rely on plant-based alternatives. If oat milk is your preference, there is no need to panic. Experts stress that moderation is key and that oat milk can still be enjoyed as part of a balanced diet.

Choosing oat milk does not mean it needs to be completely removed from your routine. There are simple ways to enjoy it while being mindful of expert advice. For those who love an oat milk latte, pairing it with protein-rich foods such as eggs or Greek yoghurt can help balance blood sugar levels and make the meal more satisfying.

Sugar often carries a negative image, but from a nutrition point of view, it is important to separate excess intake from complete avoidance. The human body relies on glucose, a basic form of sugar, as one of its primary energy sources. Muscles, the brain and red blood cells all need a steady supply of glucose to function properly. While the body does not require added or refined sugar, it does need carbohydrates that can be converted into glucose to support metabolism, brain activity and physical movement.

Complex carbohydrates such as whole grains, fruits, vegetables and legumes meet these needs well, as they provide long-lasting energy along with essential nutrients. To understand this balance better, we spoke to Komal Malik, Head Dietician at Asian Hospital, Faridabad, who shared why cutting out sugar entirely may not be the healthiest choice.

Natural Sugar Versus Refined Sugar

Not all sugars act the same way in the body. Natural sugars found in fruits, vegetables and dairy come packaged with fibre, vitamins, minerals and antioxidants. As Komal Malik explains, this natural combination slows digestion and absorption, helps keep blood sugar levels stable and promotes a feeling of fullness.

On the other hand, refined or added sugars are commonly found in sweets, baked items, sugary drinks and processed foods. These sugars are absorbed rapidly, offering quick calories with little nutritional benefit. Komal said, “Regular high intake of refined sugar has been linked to metabolic imbalance, weight gain, insulin resistance and a higher risk of chronic conditions such as type 2 diabetes and heart disease.”

Is Complete Sugar Avoidance Necessary?

Eliminating all forms of sugar, including naturally occurring sugars, is neither required nor advisable for most people. Very restrictive diets that severely cut carbohydrates or sugar can lead to low energy levels, headaches, irritability, poor focus and reduced physical performance.

Komal Malik points out that since glucose plays a key role in brain function, drastically limiting it may affect mental sharpness and mood. Although the body can adapt to alternative energy sources in specific situations, for the general population, long-term health does not depend on strict and total sugar avoidance.

Cutting Out Sugar: Risks Of Extreme Restriction

Beyond physical effects, extreme restriction of sugar can also affect mental and emotional wellbeing. Labeling certain foods as completely forbidden often increases cravings and raises the risk of overeating or binge episodes. This cycle of restriction followed by indulgence can disrupt eating patterns and foster an unhealthy relationship with food. As Komal Malik notes, in clinical nutrition, sustainability matters most. Diet plans that are too rigid are rarely followed in the long run and often do more harm than good.

What Is A Balanced And Sustainable Approach With Sugar Intake?

Moderation, rather than elimination, remains the most practical path to good health. Reducing intake of refined and added sugars while continuing to include natural sugars from whole foods supports steady blood sugar levels and overall nutritional balance. Emphasis should be placed on adequate fibre, sufficient protein and healthy fats, which help control appetite and prevent sharp spikes in glucose. With mindful choices and balance, sugar can be part of a healthy diet without the need to cut it out completely.

Have you been drinking milk all your life and suddenly your gut cannot tolerate it? Are you also finding out that you are suddenly lactose intolerant, and trying to find the reason? Nutritionist Sonia Narang might have the answer.

In a podcast with Raj Shamani, Narang decodes Indian diet and its benefits and risks, if not consumed correctly. This is when Raj Shamani throws the question of lactose intolerance, especially when someone like him has been drinking milk since childhood and can no longer tolerate it.

Also Read: Fact Check: Is Weight Lifting Safe for Teens? An Expert Explains the Risks and Safer Alternatives

What Does The Expert Say About Sudden Lactose Intolerance?

Narang first explains what lactose is and how it works in one's body. She starts with explaining lactase, which is a sugar found in milk, and digested by lactase, an enzyme found in small intestine.

She then explains that in small intestine, there are brush like formations, called villi, which further have smaller brush called microvilli. This is where lactase is made. This is what helps the breakdown of lactose.

However, she explains, overtime, whether due to age, or infection, lifestyle, bad food choices, the ability of microvilli to produce lactase decreases. She points out that as kids, the production of lactase is enough, due to less exposure to bad food choices.

Can You Reverse Lactose Intolerance?

Lactose intolerance is not an allergy. There are ways to manage or improve lactose intolerance. Narang says that the first step is to eliminate milk completely, and then start with having curd as alternative. "While curd is a dairy product, it already has bacteria that makes it pre-digested," she points out.

She also recommends to slowly introduce milk, "just two spoons between the meals". Since milk is consumed with food, it will digest slowly and by the time it reaches the intestine, small intestine will get the time to produce enough amounts of lactase to digest two spoons of milk, she points out.

Read: 5 Cow’s Milk Substitutes—And What To Look For Before You Buy

What Is Lactose Intolerance?

As per the NHS, UK, lactose intolerance is when you get symptoms like stomach ache after eating food containing lactose, a sugar found in dairy products.

What Are The Common Symptoms Of Lactose Intolerance?

• tummy pain or discomfort
• bloating
• farting
• tummy rumbling
• diarrhea or constipation
• feeling sick or being sick

What Foods Contain Lactose?

Dairy products include:

• milk
• butter
• cheese
• cream
• yoghurt
• ice cream

Many processed foods can also contain lactose, including:

• cereals
• baked foods like bread, crackers, cakes, biscuits, and pastry
• sauces and salad dressings
• diet and protein shakes

Note: Health and Me does not promote any changes to be made in your diet. Always consult your nutritionist or dietitian and your doctor before changing your diet. This piece is based on publicly available content.