Do you like hot dogs, sausages, bacon, salami and all the meaty things in your sandwich? Or are you that healthy eater who would make a nice salad, but add a few pieces of salami. Well, then, this may not be the best thing to do. As per a new study published in the journal Neurology, found that these cured meats may be linked to developing dementia and cognitive decline as you age.

Since the study came out, health authorities have urged people to reduce their intake of processed red meat because of its links with cardiovascular disease, cancer and Type 2 diabetes. As per the researchers it is because of the high levels of sodium and saturated fats, and chemical additives like nitrated and nitrites found in processed red meat that causes cognitive issues.

What did the study find?

The study found that if one person replaces just one daily serving of processed red meat with plant proteins like nuts and legumes, it could lower the risk of dementia by 19%. This means, the person would spend 1.37 fever years of cognitive aging. There are other non-vegetarian alternatives too, like replacing the processed red meat with chicken and fish, which could lower the risk of dementia and reduced cognitive aging.

Senior author of the study Daniel Wang, and an assistant professor in the Department of Nutrition at the Harvard TH Chan School of Public Health noted that by replacing processed red meats with other sources of protein, you decrease your intake of harmful ingredients. This in a way also increases the intake of beneficial nutrients.

Also Read: Should You Avoid Ultra-Processed Foods?

How was the study conducted?

The researchers studied the data on more than 133,000 men and women in the United States. These participants were tracked for more than 40 years. The participants were part of two different groups of nurses, doctors, dentists, and other health professionals who on a regular basis answered questions about their diets, weight, physical activity and other lifestyle habits.

The tests evaluated the memory of the participants and tested their cognitive functions at various points throughout the study. They were also asked to fill questionnaires that explored any self-reported issues with memories and mental abilities, this measure is also known as "subjective cognitive decline", which is used to detect early stages of worsening cognitive function.

The researchers also found that those who ate a quarter of serving of processed red meat or more per day, had 13% higher risk of developing dementia, compared with people who ate little of no processed red meat. The same also had 14% higher risk of subjective cognitive decline.

Unprocessed red meats were also looked at and it was found that they were not associated with higher risk of developing dementia or worse cognitive function.

Are there any limitations?

As per experts, while they appreciate the new findings and have said that it is very important to focus on dietary habits, many have also pointed out on the limitations. In fact, the authors themselves have cautioned that their study was observation, which means it does not prove a causation. The study also did not account for other lifestyle habits, other than dietary practices.

New Delhi: Lustrous curries, flavourful breads, and delectable condiments—that is Indian food for the whole world. This cuisine holds a special place in the hearts of many, even the not-so-desi crowd. The cloud to this silver lining, however, is the fact that Indian food also ranks among the unhealthiest cuisines in the world. The striking flavours that it has to offer have, over time, made India the diabetes capital of the world. With rising diabetes and obesity incidence, it is time to turn to the healthier side of Indian cuisine—especially for breakfast.

Read more: 5 Scientifically Proven Sustainable Tips to Lose Weight Fast

In a country where a large chunk of people like to start their day with paranthas, puri, and pakoras, it is time to turn to healthier breakfast options with a relatively lower calorie count. Here, we enlist the top 6 Indian breakfast foods that can work wonders not only to keep your calorie intake low but also to support weight loss goals in the long run. With less than 300 calories and a whole pool of nutrients on offer, here is what you can have for breakfast on a weight loss diet.

Read more: Are You Losing Weight Or Muscle Mass? What Does Healthy Weight Loss Look Like?

Steamed idli: Steamed idli is one of the best ways to ensure that your breakfast is healthy, filling, and also weight-loss-friendly. Idli served with coconut chutney or sambar gives 150–200 calories per serving (2–3 idlis). The fermented rice cake is gut-friendly, low in calories, and easily digestible, especially when paired with high-fibre sambar.

Moong dal chila: One of the best ways to keep your protein intake high for breakfast, without relying completely on eggs, is by eating moong dal chila. This lentil-based pancake is savoury and delicious, and due to its nutrient composition, it can make you feel satiated in a single serving. It is high in protein and promotes satiety. It provides around 200 calories per chila.

Uttapam: Made from semolina and lots of vegetables, sometimes even a millet base such as ragi or jowar, this delicious South Indian breakfast food will not just satiate you but also support your weight loss efforts. Per pancake, uttapam can provide 150–200 calories, depending on the ingredients used.

Daliya: As much as this might sound like a sad breakfast option, especially when one is counting on the unique flavours of Indian cuisine, daliya can be made tastier. Also known as broken wheat porridge, this dish is high in fibre and works wonders for better digestion. Each serving will help you keep the calorie count below 200 while also ensuring that you stay satiated.

Paneer bhurji and roti: Paneer, or cottage cheese, is a fresh cheese that is high in both protein and fats. It is one of the most recommended foods when it comes to designing a weight loss diet plan. For breakfast, before kicking off a long and demanding day, it is advised to enjoy this with one roti—this way, you can keep the calorie intake low while getting ample protein to start your day.

Methi thepla: A Gujarati delicacy, this thin flatbread contains fenugreek, fibre, minerals, and carbohydrates that provide energy. When it comes to Indian breakfast foods, it could be one of the best choices for keeping it light while also being filling.

New Delhi: No time to cook? A pack of chips and cookies can come to the rescue—but how healthy is this practice? Unfortunately, it is a world where many prefer the more convenient choice for food and drink, something that requires almost no effort. But little do we realise that this habit of trying to keep things convenient can backfire in the long run. Ultra-processed foods such as chips, cookies, and sodas can give your taste buds a treat, but at a very high cost. Your favourite packaged foods, even if they say 'no sugar' or 'fat-free' on the label, are loaded with sweeteners and preservatives that do little good in the long run. How much does it take to give you a stroke? Let's find out.

Read more: Young Cancer Cases on the Rise: Is Junk Food + Sedentary Life to Blame?

According to experts at the University of Texas Health Science Center, ultra-processed foods are associated with a heightened risk of heart disease. Studies strongly recommend sticking to a safe limit when consuming these foods, as going overboard can backfire in unpredictable ways. Not only do these foods spike cholesterol, but they can also silently result in weight gain, blood sugar fluctuations, and even obesity-driven type 2 diabetes.

What is the impact of eating processed foods in excess?

Several studies have been conducted in this area, and it turns out that eating ultra-processed foods is associated with 32 health conditions. Experts say that one of the best ways of understanding this is through the analogy of corn—on the cob, it is unprocessed, but the moment it is canned or turned into corn crisps, it enters the unhealthy food category.

A new study from the American College of Cardiology (ACC) has found that nine servings or more of such foods in a day could increase the risk of heart attack and stroke by a whopping 67%. Furthermore, every additional serving increases the risk of life-threatening complications by approximately 5%. This may lead many to believe that nine servings is an inflated number; however, many people easily surpass this on a daily basis. For instance, a standard serving of chips is 30 grams, which amounts to 15 crisps. A regular pack of chips, however, is about 150 grams, which can easily exceed the safe limit.

The study, presented at the ACC's Annual Scientific Session, examined data from approximately 7,000 adults collected between 2000 and 2012, with questionnaires assessing how many portions of UPFs one consumes in a day. For this, researchers referred to the NOVA classification system, which categorises food into four groups—minimally processed, unprocessed, lightly processed, and ultra-processed.

Participants who ate the most processed foods consumed about 9.3 servings per day on average. People in this group were 67% more likely to die due to stroke or coronary heart disease, heart attack, or cardiac arrest. Yet, some researchers stressed that regardless of the calories consumed in a day, the risks associated with UPFs were about the same. Overall, every daily serving was associated with a 5.1% rise in the risk of adverse cardiac events.

How to spot ultra-processed foods?

Experts say that the key rule of thumb for spotting UPFs is to look for ingredients that you would never purchase for your own kitchen. These may include ingredients such as:

1. Artificial colours
2. Artificial sweeteners and thickeners
3. Corn syrup
4. High-fructose corn syrup
5. Hydrolysed proteins

While the supermarket is stocked with ultra-processed foods, it is advised to ensure that at least 80% of your diet comprises minimally processed foods like fruits, vegetables, fresh meat, legumes, whole grains, nuts, and seeds.

New Delhi: Talk of a classic Indian meal, and the key components are dal, roti, vegetable curry, and rice. One of the most popular flatbreads, roti is an essential component of a basic North Indian meal—but little do we realise that it can provide approximately 100 calories per piece. For a diabetes patient, this can be a concern due to blood sugar fluctuations. So, what alternative can one fall back on? It is South Indian cuisine that can come to your rescue, as it not only satisfies the taste buds but is also considered diabetes-friendly and weight-loss-friendly.

Read more: Eating Right, Working Out - Still Gaining Weight? Here’s Why

Why are South Indian breads healthier?

The key component of roti or chapati is wheat. Despite being a decent source of fibre, it has a high glycemic index that can result in spikes or drops in blood sugar levels. South Indian breads such as dosa are rice- and lentil-based or sometimes made with sooji. These are cooked on low heat on a tava, or sometimes even steamed. This, in turn, keeps the calorie count low while delivering fibre, protein, and essential vitamins in a meal. A number of South Indian breads are also gluten-free. Take a look at the top five healthy South Indian breads that are far better than roti.

Dosa: Talk of South Indian food, and dosa always takes the cake for being versatile, delicious, and healthy. What more can one ask for? It is a fermented crepe made from lentils and rice. Its calorie count is as low as 100–120 calories. A filling option, this bread is worth mentioning in a series of healthy Indian breads.

Appam: Naturally low in fat, appam is also a healthy South Indian flatbread made from rice flour and coconut milk. The batter is fermented for a period of time and then prepared like a soft, fluffy pancake. Appams generally provide 100–150 calories per piece.

Uttapam: If you are looking for a more elaborate preparation with lots of vegetables, then uttapam can be your pick. This South Indian bread is a popular breakfast food, as it is nutrient-dense, filling, and incredibly delicious. This fermented dish packs protein, fibre, probiotics, and other essential vitamins. It is good for weight loss and also benefits diabetics managing blood sugar fluctuations.

Akki roti: Akki roti is gluten-free and made from rice flour. Native to Karnataka, this flatbread is generally served for breakfast and is prepared by mixing rice flour with onions, green chilies, or vegetables like carrots and cucumber.

Puttu: Native to Kerala, this South Indian bread is made with steamed white rice and coconut shavings. It is gluten-free, low in calories, and also has a low glycemic index. Therefore, it is a good choice for diabetes patients.