Confused about what a MAC diet entails? Unfortunately, this one has nothing to do with your favourite burgers and cheesy fries. The MAC diet, short for Microbiota-accessible carbohydrates, is a sure shot way to improve your gut health and protect yourself from a host of diseases. Indianexpress.com spoke to a nutrition expert and found out how you can incorporate this diet into your regular routine.
What does the MAC diet include?
“The Microbiota-accessible carbohydrates (MACs) diet focuses on consuming sources of dietary fibre through whole grains, vegetables and fruits that influence a positive impact on our gut health. This diet has been of great interest to researchers who are investigating the role of gut health in preventing non-communicable diseases such as diabetes, obesity, heart disease, cancer by altering our gut microbes,” shared Edwina Raj, head of services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore.
According to her, it emphasises a minimalist approach — avoiding ultra processed foods, added sugars, additives, animal protein, refined carbs and unhealthy fats which are believed to be inflammatory in nature. They also potentially impact our gut health as an increased inflammatory state leads to harmful microbes harbouring in our intestine.
Eating leafy vegetables and fruits as well as plant protein sources like dals, sprouts and bean modulates the diversity of microorganism. (Source: Freepik)
How can Indians make it a part of their daily lives?
This diet aligns well with traditional Indian meals which mainly focus on a plant based diet approach, involving the use of mild spices and Indian herbs such as turmeric, asafoetida, cumin, and coriander. Thus, eating leafy vegetables and fruits as well as plant protein sources like dals, sprouts and bean modulates the diversity of microorganism and aids in healthy gut microbiota, she added.
“Indian cuisine has a vast array of vegetables and low-mercury Indian Ocean fish varieties like pomfret, bangda, sardines, and prawns. Vegetables likes cauliflower, Malabar spinach, primarily dark coloured and leafy vegetables fit into the MAC diet,” said Raj.
She also shared that fermented millet and rice preparations, protein packed lentils and pulses, and healthy fats like butter and ghee have a positive impact on gut health. “Other foods like raw banana, chicory root, edible gum, barley, small onions, and garlic are all used widely in our traditional Indian food and are considered essential prebiotics to improve the gut microflora.”
Health benefits
While the focus on plant protein with healthy fats promotes heart health and helps in weight and diabetes management, excess consumption of fiber can also lead to bloating. Therefore, Raj forbade against overdoing your carbohydrate intake without consulting a qualified dietitian.
She also warned pregnant and breastfeeding women along with people with existing medical conditions to consult a doctor before adopting this diet.
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
