• Investment World
• eWorld
• Catalyst
• Mentor
• Life
• Canvas
• Praxis
• Urban Pulse
• Brand Quest

Surabhi Khosla

Those juicy burgers and much-maligned pizzas might not be so bad. For, eaten in moderation, they pack quite a nutritional punch.

Anjali Jain is being subjected to an arduous test of will power. On the one hand there is a yummy pizza, layered with cheese and topped with chunks of barbequed chicken begging to be devoured. On the other hand, her mind is warning her about its calorie content. This internal tussle is a part of Anjali's daily life, with her heart and the cheesy pizza usually winning over her mind. But there's hope for people like her. Despite the growing anxiety over excessive use of fat, salt and sugar in daily diets, doctors are fast coming to the conclusion that if you can resist the urge to overeat, then all junk food is not as bad as it is made out to be.

Moderation helps

Recent studies have shown that though healthy foods such as wheat breads, lean meat, fish, cereals, fresh fruits and vegetables are in great demand the world over, eating junk food in moderation may not necessarily expose you to risks of heart disease, cancer, high blood pressure or obesity.

Dieticians and cardiologists now agree that the key to eating junk is extreme moderation. And there are plenty of snack foods you can eat every now and then without feeling guilty.

Take, for example, ice-cream. "It's an extremely good source of calcium," says Dr Charu Dua, Dietician, Max Healthcare, "but the downside is that it is packed with sugar and fat." If you love ice-creams, stick to small scoops or even the low-fat versions now available in the market. And if you overeat, you can make up for it by taking magnesium and vitamin B complex supplements.

Calcium and magnesium complement each other, but it is very important to take the two in the right ratio. Too little magnesium in the diet interferes with the absorption of calcium. Sugar depletes the system of vitamin B, and hence it is always a good idea to top up with vitamins whenever you've had too much.

Pizza power!

Another tasty, though much-maligned fast food is the pizza. People who have succumbed to the temptation of this delectable Italian speciality despite their increasing girth need not despair any more. Studies have proved that pizzas are the best junk food. The abundance of vegetables and cheese can be very nutritious. "Don't forget to add some olives or avocados as they are rich in mono-unsaturated fat," Dr Dua says. It tastes just as good and satisfies your hunger just as well as its killer cousins, saturated fats (found in meat and butter) and trans fat (vegetable oil in chips and cookies). In fact, doctors say that mono-unsaturated fats can actually reduce risk of heart disease.

But there are some `no-nos' as far as pizza eating goes. Do not load your pizza with too much meat as this makes it an instant `fat-trap', as does too much cheese.

Low-fat alternatives

Says Dr T.R. Kler, a cardiologist with Delhi's Escorts Heart Institute, "Pizzas with processed or cheddar cheeses, which are much higher in fat, should be absolutely avoided.

Instead one can garnish them with mozzarella or Parmesan — easily available in all big Indian cities — as these are the lowest-fat cheeses around." Another great idea for pizza lovers is the use of a wheat base instead of maida base.

Even pasta aficionados can explore the idea of using wheat-based pasta strips and low-fat mayonnaise or homemade white sauce. Pasta prepared with butter, cream and high-fat cheese sauce should be strictly avoided.

And for those who can't imagine life without burgers, shallow frying or sautéing the fillings is an excellent idea.

Some nutritionists say even potato chips, the mother of all junk foods, are not bad once in a while. However, it is best to make them at home using mono-unsaturated peanut or rapeseed oil. Steer clear of chips from your local shops as they are fried in reheated oil. Reheated fat is a known carcinogen, which can be a serious health hazard.

Nutritious nuts

Peanuts may be loaded with calories but they are also an excellent source of vitamin B, says Dr Dua. "If you've got a weight problem avoid them, because nuts will add to your calories." However, roasted peanuts make a much better choice than chips or other fried salties, which have very little nutritional value. Roast them at home and avoid salt. "Start enjoying unsalted peanuts," says the dietician.

Dr Kler agrees. "Although nuts are very high in calories, unsalted nuts and seeds may be very beneficial for cholesterol levels. Some healthy nuts include chestnuts, walnuts, almonds, sunflower seeds and pistachios — they all have low cholesterol levels."

You can offset your junk food consumption with loads of vegetables and fruits. This way you won't just satiate your craving for those burgers and chips but would also have a health plan intact.

Pointers to good health

Says the doctor...

Stories in this Section
Slow to take off

Copyright © 2004, The Hindu Business Line. Republication or redissemination of the contents of this screen are expressly prohibited without the written consent of The Hindu Business Line