ICMR Guideline: Substitute carbonated drinks with fresh fruit juices in your diet
The ICMR guideline recommends replacing carbonated beverages with fresh fruit juices as an effective way to improve overall health. Fresh fruit juices are not only low in calories and sugar but also rich in essential nutrients that can protect against various diseases.
Carbonated beverages, or soft drinks, are popular for quenching thirst or satisfying cravings. However, these drinks are high in sugar, calories, and artificial additives, contributing to health issues such as obesity, diabetes, and heart disease. The Indian Council of Medical Research (ICMR) recently highlighted the health risks associated with regular consumption of carbonated beverages. Fortunately, a simple solution exists: replacing carbonated beverages with fresh fruit juices. Let’s explore the ICMR guideline to understand the benefits of this switch.
Why Carbonated Beverages Are Harmful to Your Health
Carbonated beverages contain high levels of sugar, often from high fructose corn syrup or artificial sweeteners, adding empty calories to the diet without essential nutrients. Excessive sugar consumption can lead to obesity, insulin resistance, and type 2 diabetes.
These drinks also contain artificial additives such as preservatives, colors, and flavors, which have been linked to health issues like headaches, allergic reactions, and even cancer. Additionally, carbonated beverages are highly acidic, containing phosphoric and citric acid, which can erode tooth enamel and increase the risk of dental problems.
Benefits of Fresh Fruit Juices
In contrast, fresh fruit juices are made from natural fruits and contain no added sugar or artificial additives. They are rich in essential vitamins, minerals, and antioxidants that boost the immune system and protect against various diseases. The natural sugars in fruits are less harmful than the added sugars in carbonated beverages.
The Importance of Drinking Adequate Water
According to ICMR guidelines, water constitutes 70% of body weight and is crucial for waste elimination and temperature regulation. A healthy person should drink about eight glasses (approximately two liters) of water, including beverages, daily.
Benefits of Tender Coconut Water
Tender coconut water is a hydrating beverage containing several minerals and provides 15 Kcal/100ml. However, ICMR advises those prone to hyperkalemia (due to kidney and heart diseases) to avoid it.
Alternatives to Synthetic Drinks
Buttermilk, lemon water, whole fruit juice (without added sugar), and coconut water are excellent alternatives to synthetic drinks.
Fresh Fruit Juices
Fruits like lemon, orange, mango, grape, pineapple, pomegranate, and apple are commonly used in making fruit juices, providing essential vitamins and minerals.
Important Guidelines
Drink adequate quantities of safe water daily.
Boil water if its safety is in doubt.
Prefer fresh fruits over juices.
In hot weather, choose lemon water, coconut water, or buttermilk.
Synthetic drinks are not substitutes for water.
Avoid alcoholic beverages.
Next time you reach for a soft drink, consider the long-term health effects and opt for fresh fruit juice instead. This small but significant dietary change will benefit your health greatly.
