A comforting plate of rice, rotis, and curries might feel like home to most Indians—but it may also be quietly fueling a national health concern. According to new research by the Indian Council of Medical Research (ICMR), published in Nature Medicine, the average Indian diet is overwhelmingly dominated by carbohydrates, which account for around 62% of total daily calories. In contrast, protein and healthy fat consumption remains notably insufficient, creating an imbalance closely tied to the country’s rising burden of diabetes, obesity, and other metabolic diseases.
The report serves as a wake-up call: while India’s food traditions are rich and diverse, our modern eating habits—largely built on refined grains and sugars—need urgent recalibration. Even minor adjustments, such as including more protein and opting for better-quality fats, can significantly improve long-term health outcomes.
What the ICMR-INDIAB Study Revealed
The ICMR-INDIAB study analyzed the dietary habits of over 1.21 lakh adults across 36 states and union territories, spanning both rural and urban populations. It is among the most comprehensive assessments ever conducted on India’s nutrition patterns and their impact on metabolic health.
Major Findings:
- Carbohydrates Dominate: About 62% of daily calories consumed in India come from carbs—one of the highest levels seen globally.
- Refined Carbs Are the Norm: A large share of these carbohydrates comes from white rice, polished grains, and added sugars.
- Regional Preferences:
- White rice is the staple across the South, East, and Northeast.Wheat is more common in North and Central India.
- Millets play a major role mainly in Karnataka, Gujarat, and Maharashtra.
Diet-Disease Connection
The study found that excessive carbohydrate intake is linked with a 15–30% higher risk of developing type 2 diabetes, prediabetes, and obesity—both general and abdominal.
- Protein Deficiency: Protein contributes only 12% of daily calories, falling short of the recommended 15%. Most of it is plant-based; dairy provides around 2%, while animal sources add a mere 1%.
- Sugar Overload: In 21 states and union territories, added sugar intake surpasses the recommended upper limit of 5% of daily calories.
- Fat Quality Imbalance: Although overall fat consumption stays within recommended limits, saturated fats are excessively consumed, and healthy fats (like omega-3s) are strikingly low.
Interestingly, switching from white rice to whole wheat or millet didn’t show a clear reduction in diabetes risk—mainly because milled grains, regardless of type, tend to cause similar blood sugar spikes due to their high glycaemic index.
A Shift Toward Protein-Rich, Balanced Meals
Experts suggest that replacing a portion of carbohydrates with protein-rich foods can have powerful metabolic benefits. Protein helps stabilize blood sugar, preserve muscle mass, and promote satiety, reducing the tendency to overeat.
High-Protein, Low-Carb Indian Foods to Try:
- Eggs – An inexpensive, complete source of protein.
- Paneer – High in calcium and casein protein; great for vegetarian diets.
- Curd or Greek Yogurt – Adds probiotics and protein for gut health.
- Lentils & Legumes – Such as moong, rajma, chana, and toor dal.
- Soy & Tofu – Excellent plant-based options.
- Fish – Especially fatty varieties like salmon, mackerel, or sardines for omega-3s.
- Lean Chicken – Opt for grilled or steamed preparations over fried.
- Nuts & Seeds – Almonds, walnuts, flaxseeds, and chia seeds combine protein with good fats.
Even simple substitutions—like adding more dal or paneer and reducing rice or roti portions—can make a meaningful difference.
Understanding Fats: The Good, the Bad, and the Essential
While fats often get a bad reputation, the study emphasizes that not all fats are harmful. In fact, the right kinds of fats are vital for brain health, hormone balance, and cardiovascular function. The problem lies in overconsumption of saturated fats (from ghee, butter, and fried foods) and underconsumption of unsaturated fats (from nuts, seeds, and certain oils).
How to Balance Fat Intake:
Include More:
- Nuts & Seeds: Almonds, walnuts, flaxseeds, sunflower seeds, chia.
- Healthy Oils: Mustard, groundnut, olive, or coconut oil in moderation.
- Fatty Fish: Rich in omega-3 fatty acids.
- Avocados: A modern yet nutritious addition to Indian meals.
Limit or Avoid:
- Excess ghee, butter, and vanaspati.
- Deep-fried snacks and processed foods high in trans fats.
- Bakery items loaded with poor-quality oils.
Balancing Tradition and Nutrition
India’s cuisine is among the most varied and flavorful in the world, but as the ICMR study shows, there’s an urgent need to bring nutritional balance back to our daily meals. Reducing dependence on refined carbs, improving protein intake, and incorporating healthy fats can help reverse the alarming rise of lifestyle diseases.
In short, the solution lies not in abandoning our culinary traditions, but in reviving them with a modern, health-conscious approach—where every plate delivers not just comfort, but nourishment.