If you are a fan of North Indian food, read this before diving into a plate of butter naan and dal makhani. A new report has revealed that North Indians have been consuming an excessive amount of salt and phosphorus while being low in protein and potassium.
The study conducted by the Postgraduate Institute of Medical Education and Research (PIGMER), Chandigarh, in collaboration with The George Institute for Global Health, India analysed the dietary patterns of over 400 subjects, including healthy adults and adults with chronic kidney disease (CKD). The study was published in the journal Frontiers in Nutrition.
The World Health Organization (WHO) recommends a daily dietary sodium intake of two grams (equivalent to five grams of salt), but a staggering 65% of individuals in the study consumed eight grams daily. However, the side effects of too much salt and too little protein are well known. The concerning thing pointed out by the study is the lesser-known impact of phosphorus and potassium.
Effects of High Phosphorus Intake
The study found that phosphorus intake exceeded recommended levels among North Indians. Excess phosphorus draws calcium from bones, weakening them and leading to calcium deposits in blood vessels, lungs, eyes, and the heart. According to the Harvard School of Public Health, this increases the risk of the following complications over time:
- Bone Health Complications: High phosphorus levels in the body can weaken bone density and increase the risk of osteoporosis or bone fractures as it interferes with calcium absorption, an essential mineral for bone strength.
- Kidney Strain: Excessive phosphorus intake, especially from processed and high-phosphorus foods, can strain the kidneys and contribute to kidney damage or dysfunction.
- Cardiovascular Risks: Elevated phosphorus levels have been associated with high blood pressure, arterial stiffness, and increased risk of heart disease and stroke. Phosphorus imbalance can disrupt the balance of calcium and magnesium in blood vessels, affecting cardiovascular function.
- Electrolyte Imbalance: High phosphorus intake can contribute to electrolyte imbalances which can lead to symptoms such as irregular heartbeat, muscle spasms, and dehydration.
One of the lead investigators of the study, Dr Ashok Yadav, Associate Professor, Experimental Medicine and Biotechnology, PGIMER, Chandigarh recommended choosing natural foods like fish, pulses, milk, and milk products over processed foods with added phosphorus, such as canned sodas, to maintain a balanced nutrient intake.
Also Read: Avoiding Hyperkalemia And Hypokalemia: Here’s How Much Potassium Do You Need In A Day
Effects of Low Potassium Intake
The study also highlighted low potassium intake among the study population, which can be addressed by consuming potassium-rich foods like nuts, green vegetables, and fruits such as kiwi and bananas. According to a study published in the journal Endocrine Connections, here’s what happens to the body when it doesn't get enough potassium:
- Muscle Weakness and Fatigue: Low potassium levels can lead to muscle weakness, cramps, and fatigue, affecting physical performance and overall energy levels.
- Cardiovascular Risks: Low potassium intake has been linked to high blood pressure, increased risk of arrhythmias (irregular heartbeats), and cardiovascular complications.
- Electrolyte Imbalance: Potassium is one of the key electrolytes in the body, along with sodium, calcium, and magnesium. An imbalance in potassium levels can disrupt electrolyte balance, leading to symptoms such as irregular heartbeat, muscle weakness, and dehydration.
- Metabolic Disruptions: Low potassium levels can contribute to metabolic imbalances, insulin resistance, and disruptions in glucose metabolism. This can increase the risk of type 2 diabetes, metabolic syndrome, and other metabolic health issues.
The foods we consume play a crucial role in our overall health and well-being. The PIGMER study underscored the need for North Indians to balance their nutrient intake, especially regarding salt, phosphorus, potassium, and protein. Among the essential nutrients, phosphorus and potassium are particularly important for various bodily functions. However, an imbalance in their intake can have significant health implications. A diet rich in natural, unprocessed foods and mindful dietary choices can contribute to better overall health and reduce the risk of chronic health conditions.