India’s relationship with food appears to have evolved dramatically within a few generations. From ration queues and grain imports in the post-independence era (late 1940s to 1950s), the country has transformed into packed warehouses and global-style supermarkets. Hunger has reduced to a great extent but another kind of imbalance has taken its place.
Doctors now talk about “nutritional changes.” In simple terms, our food can change faster than our metabolism. Traditional thalis once built around millets, pulses and fresh produce have now given way to refined grains, packaged snacks and sugary beverages. Many researchers believe this change may be contributing to the sharp increase in type 2 diabetes seen across the country.
Genetics cannot fully explain this increase. What seems to be more important is how modern life has changed both our diet and our daily routine.
From fields to factory mill
A few decades ago, Indian kitchens generally revolved around local produce like ragi, millet, jowar, hand-cooked rice, vegetables from the yard and milk from the neighborhood dairy. The Green Revolution of the 1960s appears to have made rice and wheat abundant and affordable. But with that success also came subtle compromises.
As refined rice and wheat became the norm, coarse grains began to disappear from household menus. The data is shocking: millets once made up about a quarter of rural calorie intake; By 2011, they contributed barely six percent. An even greater decline was seen in urban diets.
The calorie content on the paper increased, indicating prosperity. In practice, nutritional quality declined. It appears that everyday food has become deficient in fibre, protein and micronutrients, leading to diets consisting mainly of starch, salt and oil.
Too many carbs, too little variety
For most families today, every meal seems to begin and end with carbohydrates. The average urban adult consumes about 289 grams of carbs per day; Rural Indians often cross 350 grams (368 grams to be precise). About 73% and 80% of urban and rural diets, respectively, come from refined grains such as white rice and polished wheat flour.¹”>¹
Vegetables, pulses and quality proteins occupy a very small portion of the plate. ¹”>¹ In many cases, ready-to-eat snacks, biscuits and fizzy drinks have compensated for the lack of convenience.
Researchers tracking this trend suggest that individuals who consume very high amounts of carbohydrates may be more likely to develop type 2 diabetes than those who eat less. Although the study doesn’t claim direct causation, it highlights how heavy amounts of refined carbs can affect the body’s ability to manage blood sugar, especially when combined with a sedentary routine.
white-rice paradox
In India, rice is more than food; It is recognition, celebration, even comfort. Yet, the form most commonly eaten today, the highly polished white variety, is often known to raise blood sugar faster than its unpolished cousin.
Studies show that switching from white rice to brown rice or mixing rice with lentils can help improve blood sugar and cholesterol levels. People with obesity or metabolic syndrome (MS) benefited the most. Still, brown rice seems to be a rarity on Indian tables.
This long-standing preference for polished rice, combined with low fiber and protein intake, appears to increase the overall glycemic load of the daily diet, a factor associated with insulin resistance, an early marker of diabetes.
Protein: The Neglected Nutrient
Despite being one of the largest producers of pulses in the world, India still faces what experts call a protein gap. Cost, taste preferences and uneven availability mean that many families cannot or do not include enough pulses and dairy in their diets.
More than half of total protein still comes from grains, which lack some essential amino acids. When adjusted for quality, almost one in three rural Indians may fall short of their daily protein requirement.
Including more beans, pulses and dairy can help with better metabolic health. For example, milk and yogurt have been linked with improved insulin sensitivity.²”>² In contrast, diets rich in red or processed meat show stronger associations with diabetes risk, although such foods are less common in Indian diets overall.
Fat: The Oil Dilemma
Over time, Indians have also started consuming more fat, with nearly a quarter of daily calories in cities now coming from it. The concern is not just how much fat there is, but what type.
Refined vegetable oils like sunflower have become household items. Still, relying on a single oil source may not provide the correct balance of fatty acids. A Chennai-based study found that people who cooked exclusively with sunflower oil had a higher prevalence of metabolic-syndrome-related indicators than those who cooked with peanut or palmolein oil.¹”>¹
This doesn’t make any one oil “bad”, but it does show that moderation and variety matter. Mixing oils or rotating them throughout the month can help achieve a healthy balance of fats overall.
losing fiber benefits
As grains became more processed, fiber, micro, and phytonutrients declined steadily. The bran and germ removed during milling supply B-vitamins, iron, magnesium and fiber that slows digestion and helps keep blood sugar stable. ¹”>¹
National surveys indicate that while the recommended intake of vegetables and fruits is 350 g/day and 150 g/day respectively, overall only 265 g/day was being consumed. Many diets today provide enough calories but not enough quality. The result: food that fills you up but doesn’t necessarily fuel your body well.¹”>¹
Fiber plays a quiet but important role in regulating glucose absorption and maintaining gut health. Its decline could be one of the silent contributors to the rising number of diabetes in India.
Lifestyle and access: the second part of the story
Studies also point to lifestyle as a powerful modifier. Urbanization, desk-based jobs, and decreased physical activity increase diet-related risks. Even moderate exercise appears to help reduce the effects of a high-carbohydrate diet, but for many people, the day doesn’t allow it.
Government programs such as the National Program for the Prevention and Control of Cancer, Diabetes, Heart Disease and Stroke (NPCDCS) have been established to address this challenge, with the aim of reducing premature deaths from lifestyle-related conditions by a quarter by 2025. Similarly, the Food Safety and Standards Authority of India (FSSAI) continues to insist on clear labeling and limits on trans fats.
Still, affordability remains a stubborn obstacle. The review highlights that in rural India, nearly two-thirds of households (about 63%) may not be able to afford a balanced, nutritious diet, even if they spend all their income on food. Therefore, reach and awareness go hand in hand.¹”>¹
Rediscovering what worked
The solutions proposed by researchers are neither new nor radical, they mostly repeat what our grandparents practiced. Bringing millets back to the table, eating more pulses and vegetables, cutting down on refined grains and sugar, and cooking with a blend of oils can together make a difference.
These changes, even if small, can help bring dietary patterns back toward balance. Beyond the kitchen, there’s also the issue of food equality. In many households, women are still the last to eat, often compromising on quality or quantity 3Improving that cultural habit can be as effective as any policy reform,
a collective effort
The explosion of type 2 diabetes across South Asia, particularly India, cannot be pinned down to any one cause. This appears to be the result of several changes: refined carbs replacing coarse grains, declining protein quality, excess unhealthy fats, and a fiber-poor diet due to a sedentary life.
Reversing these trends will require more than individual willpower. Families, communities, policy makers and the food industry all share responsibility. Expanding access to affordable, diverse, and nutrient-dense foods may be one of the most effective ways to prevent stunting.
in short
India’s diet story may reflect its economic condition, rapid growth, uneven distribution and sometimes unintended side effects. The abundance that was once a symbol of progress is now testing the health of the nation.
The way forward may lie in small recalibrations rather than large-scale changes: a return to whole grains, a handful of pulses with every meal, seasonal vegetables, mindful portions. These are small steps, but together they can help restore the balance between nutrition and abundance.
As the researchers gently remind, the time to really act may now be not through deprivation, but through the rediscovery of what once kept India well.
Reference:
- https://jn.nutrition.org/article/S0022-3166(23)12719-2/pdf”>https://jn.nutrition.org/article/S0022-3166(23)12719-2/pdf
- https://www.sciencedirect.com/science/article/abs/pii/S0924224424004175″>https://www.sciencedirect.com/science/article/abs/pii/S0924224424004175
- https://www.hindustantimes.com/ht-insight/gender-equality/why-do-women-eat-last-understanding-gender-bias-in-india-101630585553086.html
Note to reader: This article is created by HT Brand Studio on behalf of Roche Diabetes Care India Pvt. Ltd. Ltd. The information provided is for informational purposes only and does not constitute medical advice or endorsement. Please consult a registered medical practitioner for personal medical advice or before making any decisions regarding your health conditions or treatment options.
