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A The study said that high carbohydrate intake is associated with a higher risk of type 2 diabetes, prediabetes and other metabolic conditions and 80% of Indians are susceptible to at least one of these.
These findings were based on the dietary profiles of 18,090 adults from a larger 15-year study of 113,043 adults conducted by the Indian Council of Medical Research-India Diabetes (ICMR-IndiaB) between October 2008 and December 2020.
grain killer
Studies show that most of the carb intake of Indians is mainly from low quality carbohydrates like refined grains, milled whole grains and added sugar. Refined grains, led by white rice, accounted for 28.5% of the daily calorie intake, followed by milled whole grains such as wheat and millet flour (16.2%). The study defined ‘refined cereals’ as meals or snacks prepared from white rice, refined flour, refined millet grains/flour, rava and vermicelli.
At the same time, the protein intake of Indians is sub-optimal, accounting for only 12% of the total calorie intake, which is less than the recommended limit of 15%. Within protein, plant sources such as cereals and legumes contributed 8.9% of total energy. Dairy and animal proteins (poultry, eggs and fish) constitute barely 1-2%.
After carbs, fat is of greatest concern, accounting for 25.2% of daily energy intake. While this figure is within the ICMR’s recommended limit of 30%, the quality of fat consumed is generally poor. Foods rich in saturated fat – considered an unhealthy type of fat – account for about 9% of energy intake. “Saturated fat intake for the general population in 10 states was above national dietary recommendations of <10%E (total daily calorie intake greater than 10%), the report said.
shapeshifters
While high-carbohydrate diets are common across India, the sources of these carbs vary by region. White rice, whole wheat flour and millet flour are the major sources of carbohydrates in the Indian diet. The study said white rice is most prevalent in north-east and south India, where 99% and 87% of the population consume it. In North India, 90% of the population eats whole wheat flour in the form of roti, but only 8% eat rice.
Consumption of millet-based flour is highest in South India, at 11% of the population. At the country level, 60.8% of Indians consume white rice, while 34.3% consume whole wheat flour.
Of course, not all carbs are unhealthy. The main culprit is refined or processed carbs. RM Anjana, lead author of the study and managing director of Dr. Mohan Diabetes Specialties Centre, said the Indian diet is high in refined carbohydrates, which cause a rise in blood sugar.
sugar high
Sugar is a natural part of many foods. However, consumption of added sugar – another processed carb – above recommended levels has been linked to several health risks.
And Indians consume too much sugar: it is worryingly high in 19 states and union territories, where it accounts for more than 6% of total calorie intake, while the recommended level is 5%. The study looked at sugar added during cooking, at the table and in processed foods (such as soft drinks, juices and chocolate). In such a situation, actual consumption may be higher.
There is also considerable variation according to region. Only in the North-East is sugar consumption within acceptable limits. Average intake is lowest in the region at 2.1%, and highest in the northern states at 7.9%. State-wise data shows that Haryana (11%), Odisha (10.7%) and Delhi (10.4%), top the sugar consumption chart. Apart from the north-eastern states (except Meghalaya), Tamil Nadu (4.8%) is the only other state that controls its sugar cravings.
action reaction
Eating a high-carb diet for a long time poses serious health risks, studies have revealed. 83% of participants surveyed already had at least one metabolic risk (defined as the presence of newly diagnosed type 2 diabetes, prediabetes, dyslipidemia, obesity, or hypertension).
The paper also states that individuals whose carbohydrate consumption exceeded 56% of total calorie count, regardless of grain type, were 14–30% more likely to develop these cardiometabolic diseases. Even small changes in diet can help in dealing with it. It states that switching just 5% of daily calories from carbohydrates to protein significantly reduces the risk of diabetes and prediabetes.
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