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22 July 2023 Vol2023

21 July
22 4 NoVol
October 4 4 No
2023 Vol44 No 17

A Guide
Howforfor
A Guide Healthy
Healthy FatFat
are
Healthy Consumption
Millet-Based
Consumption
Khakhras & Snacks

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Read)to Read)How
(Click to(Click Whatmuch salt,
are Good,
What sugar and
Bad and
are Good, fat
anddo
BadUgly packaged
Fats
Ugly Fats millets-based foods have
Tips
Howfor
to Millets
choose
How Consump�on
Healthy
to choose Fats Fats
Healthy
ExpertExpert
SpeakSpeak
- Video on 'Mentoring'
Food
- Video on Science in WarinTimes
Food Science War Times
How
Watchmuch
yoursalt, sugar and fat do packaged
Fat Consumption
millets-based foods have
Millets are intake
Excess fat gaining is popularity
a clear riskinfactor
modernfor diets
obesityconsidering their several health
and non-communicable benefits,
diseases (NCDs) although
like they
have beenand
diabetes traditionally consumed
heart diseases. However,in many
someregions in India. Nowadays,
fat consumption is necessary a large variety of
for a healthy millets-based
body. Apart
packaged food products
from providing warmth and are available in the
energy, fats are market.
essential for making hormones, absorbing fat-soluble
vitamins like A, D and E, and to provide essential fatty acids like Omega-3 and Omega-6. Fats also
Millets are highly
play a major role innutritious
controllingandinflammation,
contain considerable amounts of and
blood coagulation, vitamins
brain(E, B) and minerals
development.
(calcium, phosphorus, magnesium, manganese, potassium, and iron). They are a good source of
energy, dietary
That said, fiber, andtoslowly
it is essential digestible
understand starch (resistant
the difference between starch). Millets
good fats and are
badknown
fats to to provide
make informed
multiple benefitsInsuch
dietary choices. thisas reducing
issue obesity
of Grahak andwe
Sathi, diabetes,
bring youcardiovascular
informationdiseases,
about thedigestive issues,ofand
various types
even migraine
fat, their and asthma.
food sources, and how to make an informed choice. We also provide practical tips to
increase good fats and reduce bad fats in your diet.
Millet crops are resistant to most of the pests and diseases and grow well in harsh arid and semi-arid
Tips for Healthy
environments. TheFatyearConsumption
2023 has been declared as the International Year of Millets to promote millets
as affordable
Healthy eatingfoods
habits that
cancan contribute
help you striketo ahealthy
balancediets and a good
between healthyandenvironment.
bad fats for aAhealthier
large variety
and aof
millets are available.
more nourishing diet.The most commonly consumed millets are pearl millet (bajra), sorghum (jowar),
finger millet (ragi), kodo millet, and foxtail millet.
Moderation is key: While good fats are beneficial, it is important to consume them in moderation as
they are still calorie-dense. Balance your overall fat intake with other essential nutrients.
CERC tests millets-based products
Portion
To empowercontrol:
consumers
Be mindfulto make informed
of portion choices,
sizes when we decided to fats
incorporating test into
several
yourvarieties
meals. A ofsmall
millets-based
amount can gopackaged
a long way foodin products
enhancing available
flavour inandtheproviding
market. We tested 2benefits.
nutritional varieties of millets-based
packaged
Aim for a variety: Incorporate a variety of good fats from different sourcesSalt
Khakhras (Jawar Bajri Khakhra and Raagi Khakhra) for Fat and content.
in your dietWe also tested
to ensure a
3well-rounded
millets-basedintake packaged snacks fatty
of essential (Raagi Bhel,
acids andFarali Rajagra Chevdo and Jawar Chiwda) for Fats,
nutrients.
Sugar
Consult anda Salt content. If you have specific dietary concerns or health conditions, it is advisable to
nutritionist:
consult a nutritionist who can provide personalized guidance tailored to your needs.

Daily Fat ConsumptionMillet Khakhra

Guideline Millet Chivda
The National Institute of Nutrition, India, recommends that adults with sedentary lifestyles can
consume 20-25g fats per day as part of a balanced diet. According to FSSAI Guidelines, a food
product containing fat 17.5g/100g is considered a high fat product. If a food product contains 3g
Test
or findings
less fat per 100g then it is considered as low-fat food.
Salt content
• The two millets-based Khakhras had salt content of 1.64g/100g and 2.02g/100g.
• The Raagi Bhel, Farali Rajagra Chevdo and Jawar Chiwda had salt content
2.23g/100g, 2.73g/100g, 5.02g/100g respectively.
• As per National Institute of Nutrition (NIN) Guidelines, the Per Day
Recommended Dietary Allowance (RDA) of Salt/Sodium is not more than 6
g/day. Considering this, the Jawar Chiwda had a very high salt content of
5.02g/100g, which is close to the salt RDA per day.
• All the tested millets-based foods had salt higher than 1.5g/100g, which makes
them High Salt Foods as per FSSAI Guidelines.
• Consumption of such high salt food products should be avoided.

2
21 July
22 October
20232023
What are Good, Bad and Ugly Fats

Understanding
Fats the types of fat, knowing their sources, and making informed
choices
• The twoabout food intake Khakhras
millets-based is crucial for
hadmaintaining
Fat content good health. and
of 32.87g/100g
30.06g/100g.
• TheFats:
Good millets-based
A Healthy snacks
Choice tested had Fat content of 18.36g/100g, 38.71g/100g
and 33.21g/100g.
The good or unsaturated fats are considered heart healthy fats. Good
• According
fats come mainly to FSSAI Guidelines,
from vegetable any food
sources, nuts,product containing
seeds and fat more than
fish. They
17.5g/100g is considered a High Fat product.
provide numerous health benefits when consumed in moderation. Therefore, all varieties of the
Theymillets-based foods-tested were High Fat products.
are of two types
• As per NIN Guidelines,
Monounsaturated the dailyOpt
Fats (MUFA): required limit for
for cooking oilsfatlike
is 22-25g
olive for sedentary adults. Considering
oil, groundnut oil, sesame oil, or mustard oil. Nuts and seeds such side.
this, the fat content in all brands was found to be on the higher
• almonds,
as Such highcashews,
fat millets-based
pistachios, food products
walnuts, should be
flaxseeds, chiaconsumed
seeds, andwith caution specially when they are
promoted as ‘healthy’. It is best to avoid buying
sesame (til) seeds are excellent sources of monounsaturated fats.such brands.
Have a handful as snack or incorporate them into your recipes.
Sugar
Polyunsaturated Fats (PUFA): Include flaxseeds, sunflower seeds,
• Raagi seeds,
pumpkin Bhel did andnot have any
soybeans insugar and to
your diet Jawar Chiwda
benefit fromhad theira low sugar content
of 1.92g/100g.fats. Try to include a variety of fatty fish like
polyunsaturated
• Faralimackerel,
salmon, Rajagra Chevdo
sardines,hadand a moderately
hilsa in yourhigh
dietsugar content
at least twice ofa 14.23g/100g. As
per FSSAI Guidelines, a food product with sugar more than 22.5g/100g is
week.
considered as High Sugar product.
Bad Fats: Moderation is Key
Labelling Information
Good fats have numerous health benefits but it is important to
• None of the varieties studied had mentioned storage instructions on the label.
exercise caution when consuming the so-called bad fats or Saturated
• None of the brands mentioned the salt content in the Nutritional Information on the label.
Fats. While unsaturated fat is good for the heart, saturated fat might trigger heart issues and even
• Both millets-based Khakhras mentioned Wheat flour in their Ingredients list. However, the Jawar
raise bad LDL cholesterol.
Bajri Khakhra did not mention Jawar Flour in its Ingredients list.
Saturated Fats: These come mainly from animal sources like dairy products, eggs, and meat. It is
advisable to limit the consumption
How do millets-based of eggs,
food products meat,with
compare poultry andsimilar
other full-fatfoods
dairy products like whole milk,
ghee, and butter.
We regularly testAlthough coconut and
various packaged foodpalm oils are
products commonly
to find out whatused
theyincontain.
Indian cooking, it is foods
Testing similar
advisable to consume these in moderation due to their high saturated fat content.
at different times also enables us to analyse how they have changed nutritionally over time. We had
Editorial Team
tested several khakhra varieties earlier in January 2023. When comparing with the current test findings
Trans Fats: Avoid
of millets-based khakhras, the following observations could be made. Chairman CERC
and TORCH
Consumption of transkhakhras
• The millets-based fats is linked to ancontent
had salt increased risk of heartand
of 1.64g/100g attack and heartSalt content
2.02g/100g. inAmin
Praful the 13
disease. These are extensively found in processed foods, fried foods and bakery
varieties of regular khakhras tested earlier was in the range of 0.074g/100g to 0.72g/100g. This
Chairman CERS
products.
shows They can also formkhakhras
that millets-based by repeated
had reheating
much higher of oil
saltfor frying.compared to regular khakhras.
content Walter Vieira
Deep-fried snacks:
• Fat content Restrict thekhakhras
in millets-based consumption of samosas, pakoras,
was 21.53g/100g bhajias, and
and 24.72g/100g. The 13 brands of regular
CEO and
other deep-fried
khakhras snacks.
tested earlier had Fat content in the range of 10.74g/100g to 32.89g/100g. ItExecutive is best Editor
to
Commercially
check the Fatbaked
content goods:
on labelBiscuits,
beforedoughnuts,
buying if youcream
are rolls, khariyour
watching biscuits,
fat intake. Uday Mawani

rusk, cake etc. Read package labels and avoid products containing hydrogenated Associate Editors
or
Youpartially
should hydrogenated
always check oils.the ingredients list and nutrition information on the pack to know theIyer
Anusha
Rashmi Goyal
ingredientsfoods:
Packaged and if Bhujia,
it is a high fat, sugar
namkeen or salt cake
mixtures, food.icing,
Avoidhot buying packsmixes,
chocolate which do not have this
information.
potato chips, corn and tortilla chips, microwave popcorn etc. Make sure to read Editorial Assistant
Meena Bathavi
package labels before buying.

3
21
22 October
July 20232023
Tips
How for MilletsHealthy
to choose Consumption
Fats

It is important
With to be
the growing able to identify
popularity good
of millets, andand
more badmore
fats inpeople
the foods we consume. Here are a few
are buying
guideines to packaged
ready-to-eat help you make informedfood
millets-based choices.
products. We bring you some
suggestions and tips to help you choose millets-based foods for better
Read food labels: Pay attention to the nutrition information provided on packaged foods. Look for total
nutritional benefits.
fat, saturated fat, and trans fat content per serving.
Choose
• Whencooking oils wisely:
buying packaged Opt for oilsfoods,
millets-based with aalways
higher check
proportion of unsaturated
the label for their fats, such as olive oil,
groundnut oil, orcontent.
actual millets mustardDo oil.not
These oilsmillets-based
opt for are a healthierproducts
alternative
withtothe
those high in saturated fats.
assumption that they contain only millets.
Avoid deep-fried foods: Deep-fried street food and fast food is typically high in unhealthy fats. Opt for
• It is advisable to choose packaged millets-based foods with lower salt content among
healthier grilled, steamed, or baked items.
the variants available.
Cook
• Checkwith thehealthier
label for oils: Replace of
the presence cooking
wheat fats
flourlike gheeare
if you or gluten
vegetable oil withMillets
intolerant. healthier
areoptions like
gluten free,
olive oil, suitable
hence groundnut for oil, or mustard
people oil. allergies.
with gluten
• You on
Snack should
nutsnot
andimmediately
seeds: Nutsswitch to millets.
(almonds, cashews,It iswalnuts)
better toand
gradually introduce
seeds (flax, chia,millets
sesame) in make
your diet
to avoidand
nutritious digestive issues.
satisfying snacks. Have them in moderation as they are high in calories.
• It is recommended to consume plenty of water when eating millets.
Consume fattypractice
• It is a good fish: Include fatty fish
to consume likeand
millets salmon,
other mackerel, sardines,
grains (wheat, rice) or
in hilsa in your
rotation meals for
for benefitting
valuable omega-3 fatty acids.
from all.
• Choose
Choose millets as
avocados andperolives:
the weather. Some
These are millets sources
excellent are betterof for summers (Jowar,
monounsaturated Ragi,
fats. Foxtail
Include themmillet,
in
Barnyard millet and Kodo millet), while others
your salads or sandwiches in place of high-fat alternatives. are better for winters (Bajra).
• It is best to consume millets in moderation. Three to four times a week is ideal.
Choose
• Soaking,low-fat dairy:orOpt
sprouting for low-fat
fermenting or skim
millets milk,
before yogurt,
eating and cheese
enables to decrease
better nutrient saturated fat intake.
absorption.
Traditionally,
Limit processedthereand are many ways
packaged these
foods: Thesemethods were used
often contain forfats.
trans millets-based recipes
Opt for fresh, likefoods,
whole bajri and
rotlas,meals
prepare jowaratbhakhri,
home asfermented millets Ambali, millets porridge, etc. Try out some of these foods if
much as possible.
you want to incorporate millets in your diet.
Cook
• Youatcan home:
even You can control
substitute milletsthe quality
flours, and quantity
flakes, poha andofpopped
fats used in your
millets meals.inUse
(dhaani) healthier
place of wheat
cooking methods like grilling, baking, or steaming instead of deep-frying.
flour, maida and rice flour, mamra, popcorn etc. in the snacks that you make at home. They will be
Useashealthier
delicious spreads:
and enable you your
Make to consume
sandwich millets easily.
fillers healthier by using hummus instead of mayonnaise
as a spread.

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