Dr Dipak Malla: On foods and festivals

Dr Dipak Malla is an MD of Internal Medicine specializing in endocrinology. He is also the assistant professor of internal medicine at National Academy of Medical Sciences, Bir Hospital and consultant at Endocrine Unit (Diabetes, Thyroid & Endocrinology) at Nidan Hospital. Dr Malla has been promoting a healthy lifestyle through different media outlets including social media. He is an advocate of healthy habits and holistic well-being. Ken Subedi spoke with him to learn about best practices of eating and understanding why balancing food is important, particularly during the festival season.

To what extent are meat products important for human bodies when there are claims that vegan products are significantly enough and better?

Meat products are an important part of a healthy diet, which provides you with essential proteins, vitamin E, vitamin B2, B6 and B12. These are all vitals in maintaining a healthy body. Apart from these, meat also contains important minerals like iron, zinc, and selenium. So, during the festival seasons, we can eat meat but the most important question is how you cook the meat. Very oily and spicy meat is not good for health. I suggest cooking meat with some soup on so that it won’t be too oily and it will provide you with hydration too. 

However, all processed meats should be avoided to minimize intake of salt and saturated fat, which can lead to high blood pressure and coronary heart disease. The amount of meat product that we can eat depends on various factors, such as our age, gender, activity level, health status and dietary preferences. A vegan diet can be enough for our body if it is well-planned and balanced. However, avoiding animal products can also lead to some nutritional deficiencies that need to be addressed.

Festivals like Dashain and Tihar are approaching. Larger Nepali society believes in consuming the food items they like in larger quantities during festivals. Do you agree most of the festivals in Nepal are promoting unhealthy eating habits?

I think it depends on how you define unhealthy eating habits. In my opinion the cultural and traditional food items that we consume during our festival time are not unhealthy, unless you cook them with lots of oil and spices. Our festival and its food holds very scientific significance according to the weather and cultivation season as well. What I love most is- Wo on Sithi Nakha, Dahi Chiura on Asar 15, kheer on Shrawan 15, kwati on kwati punhw, mutton on Dashain, selroti on Tihar, samay baji on Indra Jatra. Apart from these we have so many traditional foods eaten across the country. This variety shows how rich we are in food habits.

Which meat is comparatively more human-body friendly? How much meat is acceptable for human metabolism? Is there any rough estimation or research findings?

Well, the healthiest meat to eat is lean meat, which has less fat and calories than other types of meat. Lean meat is also a good source of protein, iron, zinc, vitamin B12 and other nutrients that are essential for the human body. Lean meat includes chicken, fish, turkey and less fat goat. However, eating too much red meat and processed meat can increase the risk of cardiovascular disease and colorectal cancer.

During festivals, many people consume more food and more frequently. What are its adverse effects?

As we all stay at home during festival time, the consumption of food is frequent which might lead to a sedentary lifestyle. So I suggest having a small portion of food frequently and doing some physical activities in the morning and evening time. Especially if you are diabetic or heart patient, your blood pressure and sugar level might rise during the festival time. So please take your medicines on time and do at least 30-45 minutes of physical activity.

There are different types of edible oil being used in Nepali households. Which source oil is the healthy one?

Different oils have different compositions of fatty acids and nutrients that may affect your health in various ways. It’s good to use oils that are high in monounsaturated and polyunsaturated fats like olive oil, sunflower oil, as these are considered beneficial for heart and cholesterol levels. We must avoid high saturated and trans fat like coconut oil, hydrogenated oil and palm oil.

Besides meat, lots of other high calorie foods like sweets to traditional delicacies prepared out of fine flour, wheat, ghee, hydrogenated vegetable oil, and soft drinks are consumed with relish during festivals. How can we instill the habit of either quitting or minimizing them greatly?

It’s always a problem during festivals to control one’s diet. Our society has adopted the food habits of westerners. I have suggested to many of my patients to go to their village and stay with their parents and villagers so that their kids will know the food of the village during festival season. It’s healthier and nutritious than what we eat in big cities. And I always suggest my patients to go for a walk after a meal.

Lastly, how are you planning to celebrate the upcoming Dashain and Tihar festivals?

Well, I have not confirmed yet but most probably I will be going to Pokhara-Kaskikot, my hometown and visit nearby villages in Pokhara and enjoy the lovely hills and mountains with my family.