Obesity, diabetes, heart disease: 62% of Indians’ daily calories come from just 2 foods; Experts suggest healthier regional alternatives

A new study has revealed something that may not surprise many, Indians love their carbs. In fact, nearly 62% of daily calories in Indian diets come from carbohydrates. Experts say this carb-heavy trend is alarming, as it can increase the risk of obesity, diabetes, heart disease, and strokes.

Why India’s Diet Is Dominated by Carbs

The study, as cited by TOI, found that most carbohydrates in Indian diets come from low-quality sources such as white rice, refined wheat, and added sugars. White rice is the preferred staple in the South, East, and Northeast, while wheat dominates in the North and Central regions. Alarmingly, 21 states exceed the recommended limit for sugar intake, a trend that experts warn is driving India towards a growing metabolic health crisis.

You Don’t Need to Ditch Rice or Roti: Just Eat a Bit Less

So, does this mean Indians should go on no-carb diets? Not quite. “We don’t recommend cutting rice or roti completely,” says Dr R M Anjana, senior diabetologist and first author of the study. She suggests reducing just 5% of carb intake, which can significantly lower diabetes risk.

Simple swaps can help. Eat one idli instead of two, and replace the other with dal or sambar. Swap one poori for a cup of rajma, or replace one slice of bread with extra legumes. Even adding an egg or a bowl of curd to breakfast can make a big difference. “Replacing rice with roti doesn’t help as both have high glycaemic indexes,” Dr Anjana adds.

Millets: Healthier, But Not a Magic Fix

Millets have become the latest superfood buzz, but the study says the hype may be misplaced. Senior nutritionist Sudha Vasudevan points out that millets are widely consumed only in Karnataka, Gujarat, and Maharashtra, and are often polished or ground into flour, losing much of their nutrition.

To get their real benefits, nutritionists recommend buying whole-grain millets that are dehusked but not debranned. Cooking them with vegetables, pulses, and fibre slows digestion and helps maintain steady sugar levels.

Balance Is Key: Add Protein and Fibre

The researchers suggest that instead of obsessing over carbs, Indians should focus on improving their protein intake, which currently stands at just 12% of daily calories. The ideal daily ratio should be 50% carbs, 25–30% fat, 20% protein, and 3–6% fibre.

Those newly diagnosed with diabetes benefit most when they add plant proteins like lentils, legumes, dairy, eggs, and fish. “Fermented dairy like curd and cheese are excellent options,” says Dr Anjana. “For non-vegetarians, adding fish or eggs once a day is beneficial.”

Protein Is Costly, But Policy Can Help

Experts agree that carbs dominate Indian plates mainly because they are cheap and easily available. Dr V Mohan, who led the ICMR INDIAB study, stresses that the government must rethink food subsidies. Instead of cheap rice and wheat, plant-based and dairy proteins should be made affordable through targeted subsidies.

For those who can afford it, Dr Mohan advises cutting down refined grains and white bread, and eating more whole grains, legumes, nuts, fruits, and vegetables. “A plate balanced with slow carbs and proteins, along with daily exercise, is the simplest recipe for good health,” he adds.

Inputs from TOI