Doctor Warns That High-Carb Indian Diet May Increase Diabetes Risk

A doctor from the United States, Dr. Kunal Sood, has warned that the common Indian diet may be linked to the rising number of diabetes cases in the country. India has one of the highest diabetes rates in the world. According to the World Health Organisation, around 77 million adults in India have type 2 diabetes. Many people do not even know they have it, which makes the condition more dangerous.

Dr. Sood explained that the usual Indian meal includes a lot of white rice and refined wheat, such as roti made from maida or processed flour. These foods are high in carbohydrates. He said that for many people, almost 75 percent of the calories they eat each day come from these carbs. When we eat these foods, they get digested very fast and cause a sudden rise in blood sugar. If this happens every day, the body becomes less able to use insulin, which then leads to diabetes over time.

Dr. Sood said that this type of diet also leads to weight gain. When blood sugar keeps going up very quickly, the extra sugar gets stored in the body as fat. Many people also eat sweets and sugary drinks along with rice or roti, increasing the problem even more.

He pointed to a study done by the Indian Council of Medical Research (ICMR). This study found that even small changes in diet can make a big difference. If a person replaces just 5 percent of their carbohydrate intake with protein, their risk of diabetes can become much lower. He suggested adding foods like lentils, eggs, fish, yogurt, paneer, nuts, or chickpeas to daily meals. These foods digest more slowly and help keep blood sugar stable.

Dr. Sood said that the problem is not that rice or wheat are “bad,” but that they are eaten in very large amounts, while protein and vegetables are eaten in very small amounts. He encouraged people to try simple changes. For example, instead of two full plates of rice, take one smaller plate and add a bowl of dal or a glass of buttermilk. Another idea is to eat salad or sprouts before starting the meal.

He also said that people should be aware of how much sugar they are adding to tea, desserts, and packaged snacks. Many snacks sold in markets are processed and contain hidden sugar.

His message was clear: small changes can protect health. Choosing healthier food a little at a time is easier than changing everything at once. Checking blood sugar regularly is also important, so the problem can be detected early.

This advice can help families, children, and older adults. A balanced meal with rice or roti, dal, vegetables, and some protein can support better health and lower the risk of diabetes.