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Water, Sugar, and the Gut: What Science Says About Everyday Habits.
Three domains of health are frequently overlooked in Pakistan’spublic health messaging: hydration, sugar intake, and gut health. Studies show these factors can affect not only weight but also mood, digestion, immunity, and disease risk.
The European Food Safety Authority (EFSA, 2023) suggests that a sufficient water intake is:
2.0 liters (8 -10 glasses) for adult women
2.5 liters (10 -12 glasses) of adult men
Water helps to regulate body temperature, aid digestion, and help to transport nutrients. Mayo Clinic studies show that even a mild dehydration (a loss of only 1-2 percent of body water) can negatively affect mood, concentration, and physical performance (2022).
Poor hydration is also associated with fatigue, constipation, and the risk of kidney stones, particularly in Pakistan, where people are dehydrated, especially in the summer months.
The WHO also advises that added sugar should comprise not more than 10 percent of daily total calories, and preferably not more than 5 percent. That is approximately:
Adults: 25g ( 6 teaspoons) a day.
Less for children
Nevertheless, Pakistani citizens have almost doubled their consumption of sugar during the last 30 years. According to a report by FAO and Pakistan Bureau of Statistics (2023), the average sugar consumption is estimated to be 23 to 26 kg per capita per year, which is one of the contributing factors to the increased prevalence of Type 2 diabetes, obesity, and dental caries.
Major culprits include soft drinks, sugary teas, bakery, and packaged snacks.
Dr. Aiza Qamar, 35, an HOD of department of nutrition and health promotion at the University of Home Economics, Lahore, said: “Other than diabetes, there are many other effects of excessive sugar intake that are being ignored, such as tooth decay and obesity.”
Digestion is just the beginning of gut health, which is connected to immunity, mood, and even hormonal balance. Johns Hopkins Medicine (2024) says that a healthy gut contains a balanced microbiome, trillions of bacterial organisms that aid in food breakdown, protect against pathogens, and create vitamins B12 and K.
Dr. Aiza Qamar, 35, an HOD of department of nutrition and health promotion at the University of Home Economics, Lahore, said: “Gut health is important as it affects our mood, nutrient absorption, and immune system. Most people think that gut health has no connection with our body as such, but with improvement in gut health, a person can feel positive changes in their mood and everyday life.”
Things that harm gut health are:
Excess consumption of sugar and processed food, Recurring Antibiotic Use, Absence of fiber in the diet
Things good for gut health are:
Brown rice, Pre biotic foods, Fermented foods, Fruits and vegetables (high fiber foods)
The observations that gut diversity and inflammation are enhanced by even modest amounts of fiber in the diet are confirmed by research published in Nature Reviews Gastroenterology (2022).
Understanding Calories: What Pakistanis Need to Know About Daily Intake and Nutrient Balance.
Obesity and malnutrition co-exist within communities in Pakistan because most people do not understand the role of calories and the role of macronutrients in the body. The Global Nutrition Report (2023) shows, undernutrition and obesity are both on the increase in the South Asian region, and Pakistan has one of the highest rates of diet-related diseases.
The World Health Organization (WHO) recommends that adult men have an average daily energy requirement of 2,000 to 2,500 kcal/day and adult women need an average of 1,800 to 2,200 kcal/day, depending upon age, gender, activity level, and physiological state (e.g., pregnant). In case of children, the needs greatly depend on age, but fall within the limits of 1,000 kcal/day (2-3 years) and above 2,200 kcal/day (14-18 years).
It is not simply the number, the sources of calories also matters.
Carbohydrates contain 4 kcal/g, and they should comprise 45 65% of the daily amount
Proteins provide 4 kcal/g, and they should be 10-35 percent
Fats provide 9 kcal/g and ought to remain between 20-30percent, with an emphasis on unsaturated fats
The Pakistan Nutrition and Dietetic Society (PNDS, 2024) notes that the Pakistani diet is usually disproportionate in favor of carbohydrates (white rice, roti, sugary foods) and deficient in protein and healthy fats, which can cause an energy, growth, and immunity imbalance.
The notion that some foods, such as green tea, chili, or lemon,have the property of burning calories is much overrated. Although certain foods can have a small effect by stimulating thermogenesis (energy expenditure), no single food can have a large effect on increasing metabolism. A review published in the American Journal of Clinical Nutrition (2022) states that the thermogenic effect of food contributes to 10 percent of daily energy expenditure.
Dr. Maryam Hameeda, 31, a lecturer at the University of Health Economics, Lahore, said: “Some food enhances metabolism, but physical activity is the most important thing for calorie burn.”
The main worry is the increase in the consumption of so-called empty calories, which are foods with large amounts of sugar and fat, and few nutrients. These include:
Biscuits, sweets, and bakery products
Soft drinks and packed juices
Fried food such as chips
According to the definition presented by the Harvard School of Public Health, empty calories represent one of the key factors of childhood obesity. Meanwhile, home-cooked meals are more dense in nutrients per calorie, include vegetables, lentils, and dairy.
It is also important to control the portion: one serving of nihari or biryani can contain 700 to 900 kcal, which is more than 1/3 of the daily requirement in a single sitting.
Unpacking Nutrition Myths: Facts Every Pakistani Family Should Know.
Families in Pakistan are still being misguided by nutrition myths in a nation where undernutrition, obesity, and food insecurity are high. The same report by the National Nutrition Survey (2023) reveals that 40.2 percent of children below the age of five years are stunted, whereas 28.9 percent are underweight.
Three common myths still influence unhealthy eating habits among families across the country: the myths about fats, supplements, and broiler chicken. These beliefs are not only false, but scientific proofs also reveal that they are possibly causing malnutrition and multiple diseases.
Fats are also necessary to stay healthy, especially in thedevelopment and growth of a child’s brain and in the regulation of hormones in an adult. According to the World Health Organization (WHO, 2023), fats, especially unsaturated fats, which are present in nuts, seeds, fish, and vegetable oils, must constitute a balanced diet.
A complete removal of fats may cause fat-soluble vitamin (A, D, E, and K) deficiencies, prohibited child brain development, and hormonal disproportions. WHO encourages adults to limit total fat to not more than 30 percent of total energy intake (less than 10 percent of total energy intake of saturated fats and practically no trans fats).
In Pakistan, several families either fear or reject ghee, butter, or oils entirely because of the threat of gaining weight or getting heart disease, without knowing that it is the type and quantity of fat that is important.
Ms. Hajra Saleem, 36, a dietitian at Evercare Hospital, Lahore, said: “All fats are not bad. Some people do not use oil, ghee, etc., not knowing that all fats are not bad but the excess of them is.”
Supplements are deemed as actual alternatives to meals. Nevertheless, as it is stated in UNICEF Maternal and Child Nutrition Report (2024), the multivitamins and nutritional supplements must not be utilized as a substitute to whole food varieties and densities of nutrients contained in fruits, vegetables, legumes, dairy, and grains should instead be used to treat only specific deficiencies.
Excessive use of supplements, particularly in children, may result in an unbalanced diet and even toxicity in the fat-solublevitamins unless under medical supervision. Pakistan Nutrition and Dietetic Society (PNDS, 2024) warns that the greatest benefit of supplements is seen when they are used together with nutrient-rich diets and not as substitutes.
Ms. Hajra Saleem, 36, a dietitian at Evercare Hospital, Lahore, said: “Supplements should only be used in case of deficiency; otherwise, try to fulfill body requirements through a normal diet.”
The other myth is that broiler chickens have toxic chemicals or hormones. The PNDS and Food and Agriculture Organization (FAO), however, explain that growth hormones in poultry are prohibited in Pakistan and that broiler chicken is one of the cheapest and most readily available sources of animal protein in the country.
Broiler chicken is nutritionally composed of high-quality protein, iron, and vitamin B12; thus, it has been of especial worth in diets where other protein sources like beef, fish, or eggs are unavailable. The issue regarding food safety must never be an issue with the bird, but rather on the proper storage, cleanliness, and cooking.
Ms. Hajra Saleem, 36, a dietitian at Evercare Hospital, Lahore, said: “Broiler chicken is a source of protein and can be used.”
The nutritional crisis is aggravated by misinformation coupled with geographic restrictions in accessing health services. Also, according to the National Nutrition Survey (2023):
Wasting in children (acute malnutrition) 17.7%
Underweight among women of reproductive age is 9.5 percent
18.9 percent of children are obese and overweight
These paradoxes demonstrate that poor nutrition is not only amatter of food intake but quality and correctness of beliefs held by people. A modification of cultural beliefs with the scientific guideline can enhance the dietary results of the upcoming generation.
Digital deception.
Pakistan has witnessed a rapid increase in online scams over the past few years, and the victims have expressed their feelings towards these scams.
According toThe Express Tribune, a recent study by Visa revealed that 91% of Pakistani consumers are at risk of falling victim to scammers, with 52% having been scammed at least once.
Dewan Muhammad Raza, 24, a 6th-semester student of media studies, said: “A friend of mine referred Treasure NFT to me. At the start, it gave 100% return on investment, but when the investment was increased, the company restricted withdrawals, and in the news, it was reported that this company is a scam.”
He also said, “The amount of five to six lacs pkr was lost in this scam. The government should take action on such companies, and they shouldn’t be allowed to operate in Pakistan.”
Ahsan Chaudhay, 23, an 8th-semester business student, said: “A company by the name of Java was very popular in Pakistan, and the profit ratio was also good. One month into the investment, the company closed its operations in Pakistan.”
He also urged the government to take action against such companies and websites. He also mentioned a recent NFT treasure scam and said that he proceeded with caution and didn’t invest in it, as he had been scammed before.
Qaiser Awan, 24, a psychologist, said: “I invested in an application named Java, the first time the investment was recovered with a good return on investment, but when I invested again with the hope of a hundred percent return on investment, the application was inaccessible.”
Reviving Real Estate.
The government of Pakistan has announced a reduction in tax on the real estate market. The real estate-related professionals have expressed their views on it.
Usman Sarwar, 40, a property dealer, said: “The downfall of the real estate was due to taxes. The market is uncertain at this time. The government, unlike in the previous few years, has taken initiative and announced a reduction in tax burden. This will improve the property market.”
Reported in The Tribune, the government has announced the abolition of the 3% federal excise duty on the first sale of the property after July 2025.
Chaudhary Asif, 35, a property dealer, said: “The real estate sector has already been doing good for the past two months. The government tax reduction is a big relief, and it would be beneficial for the real estate sector. The next few years would be great for the real estate sector if things keep going like this.”
Saad Salman, 26, a real estate developer, said: “The previous few years were not good for the real estate sector. The government policies and the economic condition of the country played a major part. But now the market is doing good and with such policies by the government, the real estate sector will once again reach its peak.”
He also said, “If the real estate sector grows, there are many businesses related to this sector that will also grow, and this will be beneficial for the overall economic growth of the country.”
Is pakistani team a disappointment for fans?
Pakistan’s recent cricket performances include early elimination during the T20 World Cup 2024 and the Champions Trophy 2025 events. Criticism surrounding the team’s structure, leadership, and strategic elements continues to grow from these repeated disappointments that frustrate supporters.
The T20 World Cup turned into a major disappointment for Pakistan during the year 2024. A historic loss to the USA, in addition to other unexpected defeats, established a permanent record as one of the century’s biggest cricket upsets for the team. The loss to India terminated Pakistan’s tournament progress, marking the end of their competition in the T20 World Cup2024.
Former Pakistan cricketer Aakash Chopra labeled Pakistan’s batting lineup “extremely ordinary” since it lacked powerful T20 players, including him. According to Pakistani former fast bowler Shoaib Akhtar, also known as ‘Pindi Express’, said: “The way the Pakistani cricket team played, not even the club teams play like this.
Pakistan welcomed the Champions Trophy 2025 as its first tournament in 29 years, but encountered early elimination despite hosting it in their territory. Early competition elimination happened to Pakistan after losing matches to New Zealand and India. There were reports of heavy disagreements between Captain Mohammad Rizwan and Head Coach Aaqib Javedabout team player selection decisions, which created disunity and poor strategic direction within the team.
Multiple factors have been determined by analysts to explain Pakistan’s underwhelming outcomes.
The team faced frequent changes at the opening position because injuries combined with irregular team selections destabilized the batting order, which reduced their foundation strength.
The pace bowlers from Pakistan showed poor performance as they gave up large scores and lost their ability to break through defenses.
Excluding competent spin bowlers from the playing roster turned out to be a major mistake when playing on conditions favoring spin.
Leadership instability, along with field performance problems, continues to affect Pakistan cricket throughout its operations. The departure of head coach Jason Gillespie from Pakistan cricket became a clear indicator of persistent administrative difficulties that afflicted the team because of the disagreements between him and the Pakistan Cricket Board. The PCB displayed administrative misalignment when Gillespie and Tim Nielsen left their roles, as both coaches exited.
Frequent staff and committee alterations by the PCB created an unstable atmosphere that prevented team strategy development. Changes in leadership positions produced unavoidable negative effects on both team performance and player team spirit.
The disappointing results Pakistan has experienced in recent cricket matches stem from multiple severe organizational problems, which combine strategic irregularities with conflicting leadership structures and unpredictable administrative shifts. To resolve these issues, the team needs framework changes in their leadership system while creating a standard selection process and continued investment in team spirit and development of player skills. A concerted effort is the only way Pakistan can recover its international cricket position.
References
•Business Standard. (2024, June 10). T20 World Cup 2024: Pakistan lost the plot after 15 overs, admits Kirsten. Retrieved from https://www.business-standard.com/cricket/icc-t20-world-cup/t20-world-cup-2024-pakistan-lost-the-plot-after-15-overs-admits-kirsten-124061000224_1.html
•Sportskeeda. (2024, June 15). “What is there in your batting order?” – Aakash Chopra on Pakistan’s exit from the 2024 T20 World Cup. Retrieved from https://www.sportskeeda.com/cricket/news-what-batting-order-aakash-chopra-pakistan-s-exit-2024-t20-world-cup
•NDTV Sports. (2025, February 27). “Internal Conflict” Led To Pakistan’s Early Exit From Champions Trophy: Report. Retrieved from https://sports.ndtv.com/icc-champions-trophy-2025/internal-conflict-led-to-pakistans-early-exit-from-champions-trophy-report-7800953
•Champions Trophy 2025. (2025). Pakistan’s Champions Trophy 2025 Failure: 3 Reasons Behind The Early Exit. Retrieved from https://championstrophy2025.com/pakistans-champions-trophy-2025-failure-3-reasons-behind-the-early-exit/
•News.com.au. (2024). The entire nation is humiliated as the Aussie quits. Retrieved from https://www.news.com.au/sport/cricket/entire-nation-humiliated-as-aussie-cricket-legend-quits/news-story/0b465f21ff717f70761a196df6b46ab8
Is pakistan a democracy or an authoritarian state?
Pakistan is constitutionally a democratic republic, but its political landscape has reflected traits of authoritarian regimes, which include military dominance, civil rights restrictions, and controlled media and judiciary.
According to The Economist Intelligence Unit’s 2024 Democracy Index, Pakistan secured position 124 out of 167 countries while achieving a total score of 2.84. Under the “top 10 worst performers” category, Pakistan maintains its position,indicating weakening democratic standards.
The 2024 Freedom House evaluation placed Pakistan under the “partly free” designation, with combined political rights and civil liberties scoring 35 out of 100.
The specified categorization demonstrates that Pakistan presently maintains ongoing limitations that affect freedom of expression, together with assembly and press freedoms. Many media persons have been off-air due to their views; the top example of that is KashifAbbassi, an ARY TV show host who was off-air recently this year.
Moreover, social networking apps like X have been banned in Pakistan. And many YouTube channels are not accessible in Pakistan. A new peca law has also been passed by the ruling elite to control the media.
The Pakistani military holds ongoing influence over Pakistan’s political processes. New legislation has lengthened the term for army chief positions from three to five years, along with successive extension possibilities, which has strengthened military control. The judicial independence is endangered because of recent amendments that granted senior judges appointment power to government committees.
A 26th amendment has been passed for judicial reforms that is being criticized by the opposition and many judicial related personnals saying its an attack on judiciary and is being done to control the judicial system by the government and the military establishment.
Political opposition suffers from severe suppression when viewing how former Prime Minister Imran Khan has been treated. The ongoing public gains in support for Imran Khan prove his judicial detainment and over 100 charges have not silenced his influence on popular opinion while protesters call for his freedom and the end of the existing government. The government enacted heavy crackdowns and limited media freedoms to suppress protests as an indication of authoritarian rule.
The current political atmosphere in Pakistan demonstrates features of authoritarian rule through its reduced democratic processes and curtailed civil liberties, as well as its rising military influence in governance. The nation holds official democratic systems in place, yet national developments indicate a growing trend towards enhanced government control, together with decreasing freedoms of political activity.
References
•Economist Intelligence Unit. (2025). Democracy Index 2024. Retrieved from https://www.eiu.com/n/campaigns/democracy-index-2024/
•Freedom House. (2024). Pakistan: Freedom in the World 2024 Country Report. Retrieved from https://freedomhouse.org/country/pakistan/freedom-world/2024
•International Commission of Jurists. (2024). Pakistan: 26th Constitutional Amendment is a blow to the independence of the judiciary. Retrieved from https://www.icj.org/pakistan-26th-constitutional-amendment-is-a-blow-to-the-independence-of-the-judiciary/
•Reuters. (2024). Pakistani journalist probing Imran Khan protest casualties charged. Retrieved from https://www.reuters.com/world/asia-pacific/pakistani-journalist-probing-imran-khan-protest-casualties-charged-with-2024-11-28/
•The Guardian. (2024). Pakistan’s government curbs judiciary’s power after alleged harassment of MPs. Retrieved from https://www.theguardian.com/world/2024/oct/21/pakistans-government-curbs-judiciarys-power-after-alleged-harassment-of-mps
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