A typical Indian diet rich in refined carbohydrates such as white rice, wheat, and sugary foods leads to rapid spikes in blood sugar, increasing diabetes risk. Experts emphasize balancing meals with fiber and protein and choosing low-glycemic foods to manage glucose levels effectively.
In India, the rising prevalence of diabetes is closely linked to dietary habits centered around high-carb staples like polished white rice and refined wheat. These foods, rapidly digested, cause sharp surges in blood sugar, contributing to insulin resistance and weight gain, according to health experts and studies.
Common Indian dishes including sweets like jalebi, high-fat biryanis, and fried snacks intensify blood sugar spikes due to their sugar and fat content. Conversely, eating fiber-rich foods such as whole wheat rotis, lentils (dal), vegetables, and protein sources like paneer and lean meats help moderate glucose levels.
The Indian Council of Medical Research (ICMR) highlights that replacing even a small percentage of carbohydrates with proteins like dairy, eggs, and fish significantly lowers diabetes risk. Maintaining blood sugar control requires not only food choices but portion control and meal timing.
Consumers are encouraged to avoid sugary beverages, processed snacks, and desserts frequently and opt for traditional wholesome preparations with balanced nutrients for sustainable health.
Key Highlights
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Refined carbs (white rice, maida) cause rapid blood sugar spikes
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Sweet Indian desserts and fried snacks increase glucose fast
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Whole grains, pulses (dal), vegetables, and lean proteins help regulate sugar
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ICMR study: Small protein substitutions reduce diabetes risk
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Avoid sugary drinks, processed snacks, and heavy cream-based foods
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Portion control and balanced meals crucial for blood sugar management
Sources: Dr Amitabha Saha, Times of India, Indian Council of Medical Research, Healthline India, Hindustan Times