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Dr K K Aggarwal

Do not replace saturated fat with refined carbohydrates

By Dr K K Aggarwal
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It is wrong to say eat less fat; the real message should be eat more fresh fruits and vegetables.

While advocating low-fat diets, it is easier for patients to understand the advice given in terms of foods, e.g., “Eat more fresh fruit” rather than nutrients, or “Reduce your intake of fat to less than 30% of your total energy intake.”

The message to reduce fat has been translated by food manufacturers and consumers into a potentially harmful set of food choices.

Instead of replacing high-fat foods with naturally low-fat foods with other benefits, such as fruits, vegetables, legumes, and whole grain foods, consumers have often increased their consumption of low-fat or “fat-free” varieties of naturally high-fat foods, such as fat-free snack or junk foods.

The result is an increase in refined carbohydrates which lowers good HDL cholesterol concentrations with a possible increase in the incidence of type 2 diabetes and obesity.

Eating Out Tips

By Dr K K Aggarwal
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  1. Curb portions: Always order for one if you are two people and if you are alone set aside some of what is on your plate to bring home.
  2. Resist refined carbohydrates.
  3. Load your plate with colorful choices at the salad bar with vegetables, fruits and small amounts of lean protein. Skip the creamy and ranch dressings.
  4. Choose dishes that are grilled, roasted, steamed, or sautéed.
  5. Don’t be afraid to request a salad, vegetables, or fruit instead of starchy side dishes.
  6. If you are a non–vegetarian, order only fish or seafood.
  7. If you decide to have dessert, share it with your dining companion(s).

Eating Out Tips

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , , | | Comments Off on Eating Out Tips

  1. Curb portions: Always order for one if you are two people and if you are alone set aside some of what is on your plate to bring    home.
  2. Resist refined carbohydrates.
  3. Load your plate with colorful choices at the salad bar with vegetables, fruits, and small amounts of lean protein. Skip the creamy dressings.
  4. Choose dishes that are grilled, roasted, steamed, or sautéed.
  5. Don’t be afraid to request a salad, vegetables, or fruit instead of starchy side dishes.
  6. In non–vegetarian food, order only fish or seafood.
  7. If you decide to have dessert, share it with your dining companion(s).

Eating Out Tips

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , , , , | | Comments Off on Eating Out Tips

• Curb portions: Always order for one if you are two people and if you are alone set aside some of what is on your plate to bring home. • Resist refined carbohydrates. • Load your plate with colorful choices at the salad bar with vegetables, fruits, and small amounts of lean protein. Skip the creamy dressings. • Choose dishes that are grilled, roasted, steamed, or sautéed. • Don’t be afraid to request a salad, vegetables, or fruit instead of starchy side dishes. • If you are a non–vegetarian, order only fish or seafood. • If you decide to have dessert, share it with your dining companion(s).

Traditionally, we recognize Raksha Bandhan as a bond of love between a brother and a sister. Rakhi is synonymous with purity of the relationship. The tying of the rakhi also denotes the brother’s vow to protect his sister. The Raksha Bandhan festival represents the spirit of fraternity. It is a traditional way to celebrate the unconditional love between siblings. The word ‘Raksha’ means protection and ‘Bandhan’ signifies bondage. Rakhi is a sacred that sister ties on her brother’s wrist to protect him from all types of negativity in life. The brother also vows to protect his loving sister by offering her a suitable gift. This festival that glorifies precious emotions of love, care and affection Give your sister the precious gift of good health on this Raksha Bandhan. Gift her a health checkup package. Share love not sweets. Sweets are rich in trans-fats and refined carbohydrates. Trans-fats increase LDL or the bad cholesterol and lower HDL or the healthy cholesterol and increase the risk for diseases like heart attack. Sweets that are made of hydrogenated fats are rich in trans-fats. Also, do not gift chocolates as they are rich in refined sugar and saturated fats. They can be harmful to the health. Chocolates can increase the chances of fatty liver, abdominal obesity and metabolic syndrome. Give dry fruits, jaggery chana, sattu, fruits instead of sweets, chocolates and cookies. All women needs iron an proteins. Jaggery is high in iron and chana (black gram) in proteins. Sattu is the natural healthy fast food and good for the health. Fresh fruits are health friendly. One should eat atleast 3-5 servings of fruits every day, Dry fruits are protective as they have high contents of natural vitamin E. The views and opinions expressed in the text are entirely my personal views.

Eating Out Tips

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Eating Out Tips

• Curb portions: Always order for one if you are two people and if you are alone set aside some of what is on your plate to bring home.

• Resist refined carbohydrates.

• Load your plate with colorful choices at the salad bar with vegetables, fruits and small amounts of lean protein. Skip the creamy dressings.

• Choose dishes that are grilled, roasted, steamed, or sautéed.

• Don’t be afraid to request a salad, vegetables, or fruit instead of starchy side dishes.

• If you are a non–vegetarian, order only fish or seafood.

• If you decide to have dessert, share it with your dining companion(s).

Can diabetes be prevented?

By Dr K K Aggarwal
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Adhering to a Mediterranean diet, rich in fruits and vegetables and low in animal products, may protect one against developing type 2 diabetes. The diet emphasizes olive oil, vegetables, fruits, nuts, cereals, legumes and fish, and de-emphasizes meat and dairy products. It is a healthy eating plan that seems to help in the prevention of heart disease. In a study published in the British Medical Journal, researchers tracked the diets of 13,380 Spanish university graduates with no history of diabetes. Participants filled out a 136-item food questionnaire, which measured their entire diet (including their intake of fats), their cooking methods and their use of dietary supplements. During an average of 4.4 years of follow-up, the team found that people who adhered to a Mediterranean diet had a lower risk of developing type 2 diabetes. In fact, those who stuck very closely to the diet reduced their risk by 83%. The people who tended to stick closest to the diet were those with factors that put them at the highest risk for developing diabetes, such as being older, having a family history of diabetes and being an ex-smoker. These people were expected to have a higher rate of diabetes, but when they adhered to the Mediterranean diet this was not the case. Type 2 diabetes is typically brought on by poor eating habits, too much weight and too little exercise. One key factor that might be responsible for the protective effect of the Mediterranean diet is its emphasis on olive oil for cooking, frying, putting on bread and mixing in salad dressings. Tips to prevent diabetes

• Eat less

• Omit refined carbohydrates (white sugar, white rice and white maida)

• Use olive oil, vegetables, fruits, nuts, cereals, legumes and fish, and reduce meat and dairy products.

Do not replace saturated fat with refined carbohydrates: white sugar, white rice and white maida may be more harmful

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , | | Comments Off on Do not replace saturated fat with refined carbohydrates: white sugar, white rice and white maida may be more harmful

It is wrong to say eat less fat; the real message should be eat more fresh fruits and vegetables.

White advocating low–fat diets it is easier for patients to understand advice given in terms of foods e.g., “Eat more fresh fruit” rather than nutrients or “Reduce your intake of fat to less than 30 percent of your total energy intake.”

The message to reduce fat has been translated by food manufacturers and consumers into a potentially harmful set of food choices.

Instead of replacing high–fat foods with naturally low–fat foods with other benefits, such as fruits, vegetables, legumes, and whole grain foods, consumers have often increased their consumption of low–fat or “fat–free” varieties of naturally high–fat foods, such as fat–free snack or junk foods.

The result is an increase in refined carbohydrates which lower good HDL–cholesterol concentrations with a possible increase in the incidence of type 2 diabetes and obesity, and failure to gain the benefits of more.

Why cricketers do not commit suicide

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In an analysis of all 61 cine star celebrity deaths by Heart Care Foundation of India, it was found that 8 out of 61 committed suicide and another 2 survived a severe depression.  Till now, the medical profession, especially the initial years, was perceived as the most suicide prone profession.  Would the film industry today acknowledge that depression and suicides are very common as compared to other professions?  When we compare the film industry and the current IPL cricket industry, we find that both of them deal with stress and strains of life.

Cricketers face the stresses of being left out from the final XI, losing a match or scoring a duck or getting out on a score of 99. The stress in cricket is even more as the person is playing for the country.  But even with similar levels of stress, cricketers do not get depressed or commit suicide.  One reason may be that cricket as a game is more disciplined, requires a constant practice, regular physical fitness and exercise, not eating refined carbohydrates as has been advocated by the cricket academy and regular presence of counselors in every academy where they are attached.  Counseling sessions are often held before and after the game. On the other hand, in the film industry people are more isolated, self-centered with no food discipline or sessions of yoga, pranayama and meditation. Seniors often suppress the newcomers/juniors.  The expectation from juniors by seniors is much more in the cine industry.  Its not only suicides, other lifestyle disorders too are much more common in the film industry than that in cricket industry or any other profession.  Three major causes of death in the cine industry are heart attacks, cancer and depression or suicide.  All three are related to lifestyle disorders.

The time has come for the film industry to come out with policies and guidelines on how to reduce this stress.



“More than 30% people of the society including children have potbelly abdominal obesity”
Padma Shri & Dr. B.C. Roy National Awardee, Dr. KK Aggarwal, President Heart Care Foundation of India  moderated a session on Obesity at India Habitat Centre.The session was organized by Heart Care Foundation of India in  association with All India Radio and India Habitat Centre. The session was organized to mark the occasion of Doctor’s Day falling on 1st July. The panelists included Dr Shikha Sharma Wellness Expert, Dr S V Tripathy Ayurveda Expert, Dr Mridula Pandey Homeopath, Dr Praveen Bhatia,Obesity Surgeon and Dr Ishwar Basavvadadde Senior Yoga
Physician.

This was an interaction organized for the first time that involved people from all pathies under one roof. Following points were raised in the seminar:
1.      Potbelly obesity is linked to eating refined carbohydrates and not animal fats.
2.      General obesity is linked to eating animal fats.
3.      Refined carbohydrate includes white rice, white maida and white sugar.
4.      Brown sugar is better than white sugar.
5.      Refined carbohydrates are called bad carbohydrates and animal fat is called bad fat.
6.    Trans fats or vanaspati are bad for health. They increase bad cholesterol and reduce good cholesterol.
7.      Reduction in weight can reduce snoring, pain of arthritis, blood
pressure and control uncontrolled diabetes.
8.      One should not gain weight of more than 5 kg after the age of 20 years.
9.      After the age of 50, the weight should reduce and not increase.
10.     Surgery is the answer when all other means fail.