Just a cookie daily with otherwise healthy meals can damage your gut, make you obese, says study

Indian Express

2 days ago

Next time you pick up a small pouch of French fries, a cheese burger, cookie or a muffin, thinking that tiny snack indulgence may be inconsequential in your overall healthy diet plan, think again. All of them contain saturated fats (bad fats that remain solid at room temperature) that may trigger inflammation throughout the body even in small doses.
An Australian study suggests that a high-fat diet has a corrosive effect on gut lining and defences, allowing toxins and bacteria to leak into the bloodstream. It reveals that just two days of consuming foods high in saturated fats significantly reduced levels of a key protein that helps protect the gut and control inflammation.
According to study author Dr Cyril Seillet, the higher the consumption of saturated fats, the higher the inflammation. Over time, this weakens our gut defences, increasing our susceptibility to chronic inflammation.
Dr Rakesh Kochhar, former HOD, gastroenterology, PGI, Chandigarh, says the study from Australia, though in mice, has implications for humans because it shows how even a few fatty meals, say an occasional fried food, can trigger inflammation.
'The other implication is that by using healthier, unsaturated fats (healthier and liquid at room temperature), we can improve gut health, which prevents many of our chronic illnesses. The rising incidence of inflammatory bowel disease (IBD) and autoimmunity is linked to the altered microbiome of the gut, resulting from higher intake of fats and ultra-processed food. These two are also responsible for the obesity epidemic and the spurt in diabetes and fatty liver,' he adds.
Inflammation, says Dr Nancy Sahni, chief dietician, Department of Dietetics, PGI, Chandigarh, is the body's natural response to any external or internal injury resulting in swelling, pain and other discomfort to the affected part. 'Since fatty foods are mostly processed, with unknown artificial ingredients in the form of additives, preservatives, and trans fats, these trigger a response comparable to an injury resulting in inflammation in the gastrointestinal (GI) tract. This has a cascading effect on all peripheral organs and tissues,' she says.
Dr Kochhar sounds the alarm on fast food, which contains both saturated fats and ultra-processed foods. 'The latter have emulsifiers, additives, food colours and microplastics, all of which disrupt the gut barrier, causing inflammation. Indian street food uses hydrogenated oils and palm oil, both of which are unhealthy. Moreover, reusing these oils for repeated frying generates carcinogens,' he warns.
Obesity, says Dr Amit Garg, Associate Director, Bariatric and Metabolic Surgery, Park Hospital, Mohali, itself is a state of chronic inflammation. 'It is one of the main reasons for arthritis or joint pains, backache, spondylitis etc. As you eat a high-fat diet and develop obesity, this inflammation is silent for years, and later it presents with chronic inflammation and weakens our gut defence mechanisms,' he says.