Switching from carb-heavy to BALANCED DIETS

As awareness about lifestyle diseases such as diabetes and obesity grows, the nutritional and health value of carb-heavy diets is being re-examined with medical experts calling for adoption of balanced, protein-rich diets, especially for children

- DR. Tarun

For centuries, the Indian plate has been dominated by rice, rotis, and other carbohydrate-rich grain/food staples.

But as awareness about lifestyle diseases such as diabetes and obesity grows, the nutritional and health value of carb-heavy diets is being re-examined with medical experts calling for adoption of balanced, protein-rich diets, especially for children.

A recent ICMR-INDIAB study published in Nature Medicine (October) covering 30 states and Union territories found that 62 percent of calories consumed daily by Indians come from carbohydrates, while protein intake is a mere 12 percent. The survey highlighted 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 is also alarmingly high, with 19 states and Union territories exceeding safe limits.

A child's food plate in India typically includes large servings of rice or roti, a small portion of dal, minimal vegetables and proteins such as milk, eggs, and pulses. Over time, this dietary imbalance has led to a rising number of children suffering micronutrient deficiencies and poor muscle-to-fat ratio. According to the World Health Organization (WHO), diets overly dependent on refined carbohydrates such as polished rice and wheat lead to insulin resistance, obesity, and a greater risk of noncommunicable diseases (NCDs). Alarmingly, India ranks among the top 5 countries globally for childhood obesity and type 2 diabetes onset in teenagers.