curse-of-the-carbs

“Guruji, how do I achieve happiness?”

 

“By defeating your inner demons.”

 

“Like material greed, desires?”

 

“No. LDL cholesterol, triglycerides, visceral fat.”

 

This is how modern-day motivational words sound. Physical health holds the key to inner peace and true happiness. More than anyone else, Indians need this motivational nudge because their dietary habits are leading to an alarming rise in obesity and diabetes.

 

Carbohydrates and sugar dominate our food choices, while the intake of protein and fibre tends to be generally low. This makes us more vulnerable to non-communicable diseases (NCDs) like diabetes, heart ailments and obesity. A recent study by the Indian Council of Medical Research–India Diabetes (ICMR-INDIAB) has sounded the alarm about the unhealthy eating habits of most Indians and how they are wreaking havoc on public health.

 

Carbs, the culprits

 

It turns out that carbohydrates are the new-age culprits. This does not mean they should be banished from our plates altogether, but they certainly need to be curbed. Coupled with a sedentary lifestyle, a high intake of carbohydrates is turning us into couch potatoes.

 

A nationwide study covering over 18,000 adults across 30 states and Union Territories revealed that this carb-heavy and low-protein diet is linked to rising cases of diabetes, prediabetes and obesity. The findings, published in Nature Medicine, show that 62% of calories for Indians come from carbs, with rice, roti and sugar being the most preferred food choices. Nutrition experts recommend increased protein consumption for a balanced diet.

 

Conducted in association with the Madras Diabetes Research Foundation, the survey found that carbs dominate Indian plates mainly in the form of white rice in the South, East and Northeast, and wheat flour in the North and Central regions. Sugar intake was also alarmingly high, with 21 states and Union Territories exceeding safe limits. Millets, despite being rich in nutrients, were staples only in a handful of states such as Karnataka, Gujarat and Maharashtra. The researchers warned that India is staring at a crisis that begins at the basic level of how people assemble their meals.

Also read: Is it OK to sit on public toilet seats?

 

A picture of paradox

 

India presents a unique paradox where malnutrition and obesity co-exist as serious public health problems. While millions of children go to sleep hungry despite the country’s surplus food production, a shift in dietary choices and sedentary lifestyles is pushing millions, especially in urban areas, towards obesity.

 

Once considered an exclusive problem of the rich, obesity has now transcended economic and social barriers at an alarming rate. Multiple studies show that nearly 20% of Indian households now have all adult members classified as overweight. In states like Tamil Nadu and Punjab, two out of every five households have all adults classified as obese.

 

Urban areas show a wider prevalence of obesity, demonstrating how rising prosperity and urbanisation are transforming India’s health landscape.

 

India’s obesity crisis is not a distant threat but a present reality. There is growing evidence linking obesity to cancer. The World Health Organisation’s International Agency for Research on Cancer (IARC) has classified excess body weight as a significant risk factor for cancer. Obesity is directly associated with at least 13 types of cancer, including colorectal, breast, kidney, liver, pancreatic, ovarian, thyroid, meningioma, gastric cardia and gallbladder cancers.

 

By 2060, the economic costs of overweight and obesity are projected to reach $839 billion (2.47% of the nation’s GDP). Given the enormous public health burden of NCDs and their associated economic costs, it is crucial to identify cost-effective and practical strategies for reducing NCD risk.

 

Changing food preferences

 

The ICMR-INDIAB study linked high carbohydrate intake to a 15–30% higher risk of type 2 diabetes, prediabetes, general obesity and abdominal obesity. Importantly, even switching from refined white rice to whole wheat flour or millets did not reduce the risk if total carbohydrate intake remained high.

 

The survey also revealed that, on average, only 12% of calories came from protein—short of the recommended 15%. Most of this protein is plant-based, coming from cereals, pulses and legumes. The study provides yet more proof that rising prosperity does not automatically translate into a healthier diet.

 

Indeed, these findings make it clear that beyond tackling the recognised risks posed by the overconsumption of salt-, fat- and sugar-laden ultra-processed snacks and drinks—now widespread across rural and urban India—there is an urgent need to address the lack of awareness about the macronutrient composition of the average Indian diet.

 

Replacing just 5% of carbohydrate calories with plant-based or dairy proteins can significantly lower the risks of obesity, hypertension and diabetes. Notably, replacing carbohydrates with red meat protein or fats does not offer the same protective benefits. Promoting healthier oils, pulses and legumes as impactful alternatives for improving national health is the need of the hour.

 

The way forward

 

Two key messages emerge from the ICMR study. First, regardless of grain type, total carbohydrate intake must be reduced. Second, replacing white rice with milled whole grains like wheat or millet flour offers no benefit. Whole grains must be consumed intact. Once they are milled into fine flour, their glycaemic index rises, making the body’s response similar to that of refined white rice. Milling breaks down the grain structure, causing blood sugar to spike faster.

 

There is a need to rethink what an ideal Indian meal should look like. The goal is not to eliminate staples but to rebalance the plate by reducing cereal portions and increasing protein-rich accompaniments. This can be applied to traditional diets across regions without altering their cultural essence.

 

By Suresh Dharur

Also read: Food for thought: Ultra-processed diet to be blamed or not?