UNRAVELLING THE INDIAN DIET–DIABETES LINK: WHAT YOU NEED TO KNOW

Unravelling the Indian Diet–Diabetes Link: What You Need to Know

Unravelling the Indian Diet–Diabetes Link: What You Need to Know

Blog Article

India is now the global epicenter of diabetes, and emerging evidence shows the traditional Indian diet may be a silent driver. Here's how:



1. Overload of Refined Carbs


Staples like white rice and polished wheat dominate meals. These refined carbs quickly spike blood sugar and worsen insulin resistance—a gateway to type 2 diabetes.



2. Rise of Processed & Fried Foods


With globalization and urbanization, ultra‑processed snacks, sugary drinks, and fried street foods have surged. These fuel inflammation, weight gain, and insulin resistance .



3. Fiber Mayhem


Traditional high‑fiber meals have been replaced by low‑fiber refined grains, stripping meals of essential nutrients and slowing digestion—leading to rapid glucose absorption and blood sugar spikes.



4. AWOL Fiber, Hello Fats


Not only are carbs refined, but cooking methods often rely on excessive oils and deep‑frying, further amplifying caloric load and metabolic stress.



5. Genetic Predisposition


South Asians carry a higher genetic risk for diabetes—despite often having lower body weight—making diet and lifestyle roots even more critical.



6. Sedentary Shift


Once physically active by default, many now live a sedentary lifestyle—desk-bound jobs, less walking—contributing directly to weight gain and rising diabetes risk .



7. A Perfect Storm


Studies show diets high in ultra-processed foods also lead to the formation of advanced glycation end products (AGEs) during frying/grilling. These compounds promote inflammation and insulin resistance.



 Path Forward: Solutions from Freedom from Diabetes


FFD recommends a 25% formula at every meal:





  • 25% grains (whole, unrefined)




  • 25% pulses or proteins




  • 25% vegetables




  • 25% salads/fruit




Also, limit grains to one type per meal, and prioritize cooking methods like boiling, steaming, or sautéing over frying. This balanced plate model has supported over 15,000 diabetes reversals.


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https://www.freedomfromdiabetes.org/blog/post/unravelling-the-connection-exploring-why-the-indian-diet-may-pave-the-path-to-diabetes/3647

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