FAQs

Frequently Asked Questions

Find clear, science-backed answers to common questions about Indian diets, calories, metabolism, weight management, and clinical nutrition. All responses are reviewed by certified dietitians and aligned with the ICMR–NIN Dietary Guidelines for Indians, helping you make informed, healthier food and lifestyle choices.
Whether you’re using our BMI, BMR, or TDEE calculators, planning weight loss, managing diabetes or PCOS, or simply improving everyday nutrition, this FAQ section provides reliable guidance tailored to Indian food habits and practical portion systems.

No. Carbohydrates are the body’s primary source of energy and play a key role in brain function, physical activity, and overall metabolic health. In an Indian diet, whole carbohydrates such as wheat, rice, millets (ragi, jowar, bajra), oats, fruits, and vegetables provide fibre, B-vitamins, and essential minerals.

Problems usually arise from excess intake of refined and processed carbs like sugary drinks, white bread, sweets, and packaged snacks, which can lead to rapid blood sugar spikes and unwanted weight gain. Choosing complex carbohydrates, controlling portion sizes, and pairing carbs with protein and healthy fats helps maintain stable energy levels and better blood sugar control.

Not all fats are unhealthy, but excess intake — especially of saturated and trans fats — can increase the risk of heart disease, weight gain, and metabolic disorders. Fats play essential roles in hormone production, brain function, and the absorption of fat-soluble vitamins (A, D, E, and K).

In an Indian diet, healthier fat sources include nuts, seeds, groundnut oil, mustard oil, sesame oil, and small amounts of ghee, while highly processed foods, fried snacks, and packaged baked items are major sources of harmful trans fats. The key is moderation and balance — pair healthy fats with fibre-rich foods like vegetables and whole grains to support better heart health and stable energy levels.

Protein is essential for muscle repair, immune function, hormone production, and overall metabolic health, but very high intake over long periods may cause concerns for some individuals.

For most healthy adults, moderate to slightly higher protein intake is safe and beneficial, especially for weight management and maintaining lean body mass. However, people with kidney disease, gout, or certain metabolic conditions should avoid excessive protein and seek guidance from a healthcare provider or certified dietitian.

In an Indian diet, balanced protein sources include pulses, lentils, dairy products, nuts, seeds, soy foods, eggs, and lean meats. The key is variety and portion control, ensuring protein is paired with whole grains, vegetables, and healthy fats for better digestion and sustained energy.

For most healthy adults, eating eggs in moderation does not significantly raise blood cholesterol levels. While eggs contain dietary cholesterol, current research shows that blood cholesterol is influenced more by saturated and trans fats in the overall diet than by cholesterol from foods.

Eggs are a high-quality source of protein, vitamin B12, vitamin D, choline, and antioxidants like lutein and zeaxanthin, which support muscle health, brain function, and eye health. In an Indian diet, eggs can be part of a balanced meal when paired with vegetables, whole grains, and healthy fats rather than fried or heavily processed foods.

Individuals with existing heart disease, diabetes, or high LDL cholesterol should follow personalised advice from a qualified healthcare provider or certified dietitian regarding egg intake and overall dietary fat quality.

Current scientific evidence suggests that frequent consumption of processed meats (such as sausages, bacon, salami, and cured or smoked meats) is associated with a higher risk of certain cancers, particularly colorectal cancer. This risk is linked to preservatives like nitrates and nitrites, as well as compounds formed during high-temperature cooking.

Fresh, unprocessed meats consumed in moderate portions can be part of a balanced diet for most people. In an Indian context, choosing lean cuts, using gentle cooking methods (boiling, steaming, slow-cooking), and pairing meat with fibre-rich vegetables, whole grains, and fruits helps support overall health.

For long-term cancer risk reduction, it is recommended to limit processed meats, avoid charring or deep-frying, and maintain a diet rich in plant-based foods, regular physical activity, and healthy body weight. Individuals with a personal or family history of cancer should seek personalised guidance from a qualified healthcare provider or certified dietitian.

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All responses follow evidence-based standards relevant to Indian dietary contexts and lifestyles.

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