Packet Food and Rising Health Risks in India: A Warning from Global Health Experts
Health Risks from Ultra-Processed Foods
NEW DELHI: Common snacks, quick meals in packets, and sugary beverages may be contributing to a looming health crisis, according to recent warnings from the American Heart Association (AHA). In an alarming revelation published as part of a 2026 scientific statement, the AHA pointed out that increasing dependence on ultra-processed foods is a significant factor driving heart disease, diabetes, and even premature death. This caution comes at a crucial time when India is facing a growing burden of diseases, particularly cardiovascular diseases, which currently account for close to 28% of all deaths in the country.
According to Dr. Ambuj Roy, a cardiology professor at the All India Institute of Medical Sciences (AIIMS) in Delhi, “One in five deaths in India is directly attributed to poor diet.” These statements highlight a pressing health crisis as over 100 million people are currently living with diabetes, while millions more remain at risk.
Guidance for Healthier Eating
The AHA emphasizes a shift from temporary diet trends to a more sustainable focus on daily eating habits. Their guidelines suggest a diet rich in vegetables, fruits, whole grains, and healthier sources of protein such as dals, beans, nuts, and fish. Moreover, the AHA advises replacing unhealthy fats—such as butter and animal fats—with plant-based oils and opting for minimally processed foods whenever possible.
Dr. Roy advocates that these dietary principles can be adapted using locally available ingredients. He cites the Mediterranean diet as a proven strategy for mitigating heart disease risk, suggesting that similar Indian dietary patterns can incorporate regional ingredients such as mustard oil, peanut oil, seasonal produce, millets, legumes, and traditional spices. He strongly believes that minimizing consumption of ready-to-eat packaged food, biscuits, and savory snacks could lower heart disease risk by as much as 30%.
Recommendations on Processed Food and Portion Control
In conjunction with these recommendations, the AHA highlights the need to limit the intake of ultra-processed foods, added sugars, excess salt, and saturated fats, pointing out that many packaged snacks, sugary beverages, refined flour items, and processed meats contribute significantly to obesity, diabetes, and cardiovascular issues.
Dr. Ravinder Goswami, from the endocrinology department at AIIMS, reinforces these views and indicates that health conditions such as diabetes, hypertension, and coronary artery disease frequently overlap, necessitating similar lifestyle modifications. He underscores the importance of portion control by suggesting that individuals “eat slightly less than your appetite,” along with being mindful while eating and avoiding distractions such as screens during meals.
Dr. Goswami also warns against the consumption of refined carbohydrates, particularly maida-based products, and urges a reduction in deep-fried foods and repeatedly heated oils. He highlights that making simple switches, like choosing whole fruits over fruit juices and choosing roasted snacks instead of fried ones, can result in significant health improvements.
Impact of Urban Lifestyle
The urban lifestyle is exacerbating these risks, with food delivery services and quick commerce making high-calorie, high-sodium foods easily accessible. The AHA additionally advises people to limit alcohol intake, emphasizing that one should not begin drinking for supposed heart health benefits.
“Simple habits like daily walking, exposure to sunlight, and monitoring one’s weight are equally important as dietary choices,” Dr. Goswami said, noting that visible weight gain serves as a warning sign. Experts caution that the risks accumulate through daily habits rather than occasional indulgences, and as lifestyle diseases increasingly affect young Indians, the daily food choices made today significantly influence long-term health outcomes.
