The average Indian eats about 1,000 calories a day, a diet that can have significant health consequences.
But in a study published in the journal Nutrition, researchers from the National Institute of Medical Sciences and the Indian Institute of Nutrition tracked more than 1,300 people for about a year.
Among those who ate more than 100 calories a week, the amount of sugar they consumed more than doubled.
And among those who consumed less than 100 a week (the equivalent of about 1 cup of sugar a day), their intake of fat, protein and carbohydrates rose by nearly 50 percent.
Those with the highest intake of sugar—and the most people eating it—consumed an average of nearly 400 calories a year, and the average person consumed 1,700 calories.
That’s a lot of calories to consume on the side.
“It’s not just the calories that are bad, it’s the amount that you’re consuming,” said Dr. Rajesh Singh, a nutrition researcher at the Indian National University, who wasn’t involved in the study.
He added that the food pyramid is a good starting point for people trying to cut calories and boost their health.
“You need to understand how much food you’re eating and how many calories you’re getting,” Singh said.
“And you need to be aware of what’s going on in your body.”
It’s not the only way to reduce calories, however.
A healthy diet also includes fruits, vegetables, whole grains, fish and beans.
And while people may eat a lot less calories overall than they did a few years ago, Singh said, it takes a concerted effort to eat a healthy diet.
“This is a very long-term commitment, not just a few weeks,” he said.
And Singh said that if people are trying to lose weight, it might not be worth it.
“People are getting better.
There’s no reason for them to eat less,” he added.
A new diet A recent study published by researchers at Harvard Medical School in the New England Journal of Medicine showed that people who ate a diet with a high percentage of fruits, dairy products, and other plant-based foods, like whole grains and legumes, had a significant reduction in their risk of cardiovascular disease.
In the study, published in December, researchers tracked more 25,000 men and women who had high blood pressure and diabetes over two years.
They tracked the participants’ blood pressure, cholesterol, fasting glucose, and weight over that time period.
“What we found is that people in the highest quintile of fruit and vegetable consumption were 30 percent less likely to be at risk of heart disease, diabetes and hypertension than people in other quintiles,” the study said.
They also found that people eating more vegetables had a slightly higher risk of developing diabetes.
“There was a difference in blood pressure between people who were eating more fruits and vegetables and people who had lower levels of fruits and vegetable intake,” said senior author and Harvard professor of public health Dr. Elizabeth Blackburn, who was a researcher at Harvard when the study was conducted.
The researchers also found a significant difference in waist circumference.
The study looked at people who did not have hypertension, but were overweight or obese.
In addition, they found that the higher the proportion of fruits or vegetables in the diet, the lower the risk of diabetes.
That suggests the benefits of a healthy eating plan might outweigh the risks, Blackburn said.
A better way?
In a follow-up study, researchers at the University of Michigan followed more than 9,500 adults over the same time period, and found that participants in the group that ate the most fruits and veggies—as well as a healthy portion of vegetables—had a lower risk of becoming obese.
People who ate the least fruits and lower in animal products, for example, had the lowest risk of being obese.
However, the benefits for these people were not as great as for those who were the least fruit and veggie eaters.
“The people in our study who were most fruits-eating and less animal-derived foods had the greatest reduction in body weight and waist circumference,” Blackburn said, adding that the researchers found similar results for men and girls.
“If you’re trying to be lean and thin, then there are probably benefits,” she said.
But there are also risks.
In a previous study, Blackburn and her colleagues followed about 1 million men and 40,000 women for a decade and found the same effect for the benefits, and for the risks.
“Our study suggests that there are important and measurable health benefits to a healthy dietary pattern, including the prevention of heart diseases, diabetes, and certain cancers,” Blackburn wrote in the report.
“However, we also know that a high intake of added sugars and carbohydrates may contribute to increased risk of many chronic diseases, including diabetes, obesity, and some cancers.”
So what can you do?
It’s a good idea to limit what you eat.
A lot of the fruits and veg you eat are made up of sugars and other