Carb-heavy and protein-liquid diets fueling a surge in metabolic disorders.
Are Indians carboholics? A new study certainly suggests so. It found that nearly 62% of the daily calories in Indian diets come from carbohydrates. The carb-heavy pattern, experts warn, can wreck havoc on metabolic health, leading to obesity, and increasing the risk of type 2 diabetes, cardiovascular disease, and strokes.
What’s even more worrying is that most of these carbohydrates come from low-quality sources such as white rice, milled whole grains, and added sugar. As expected, white rice is the carb of choice in South, East, and Northeast, and wheat in the North and Central regions. At least 21 states exceed the recommend limit of sugar.
TWEAK YOUR PLATE:
So, does that mean that people should move to no-carb diets? “Indians enjoy rice and roti. We don’t recommend taking it off the plate. We are asking people to reduce just 5% of carb intake.” Even a 5% cut can significantly lower the risk of developing diabetes and prediabetes.”
“Small changes on the plate can make every meal healthy without compromising on the joy of eating.”
For instance, instead of two idlis, eat one and replace the other with extra dal or sambar, or swarp one poori for a cup of dal or rajma. Other changes could be replacing one slice of bread with an additional legume, adding a slice of cheese to your sandwich, or adding an egg and a cup of curd to your breakfast.
“However replacing rice with roti is ineffective as both have a high glycemic index.”
“Replacing it with fats doesn’t help either as fats contain double the calories as carbs. “The reason a carb-heavy diet is not recommended is because carbs are quickly digested and processed by the body. “This increases sugar levels and makes you feel hungry sooner.”
MILLETS AREN’T MAGIC:
There has been a lot of buzz around millets, but the study shows that while these are rich in fiber, protein, vitamins, minerals, and fat besides other micronutrients, these are eaten in just three states — Karnataka, Gujarat, and Maharashtra. Even in these states, millets are ground into flour before being cooked. Also, most millets sold in the market are polished too, which may push up blood sugar levels even more than polished white rice. Whole grains have three parts — the hard outer layer of t he bran and germ that are rich in fiber, fat, vitamins, minerals, and phytonutrients, and the large part of the grain called the endosperm that contains carbohydrates in the form of starch, and protein.
“The brain and germ are removed from most millets to increase shelf-life.” Most nutritionists suggest buying whole grain millets that are de-husked but not de-braned.
SLOW CARBS VS FAST CARBS:
Also, to slow down digestion and the metabolic process, millets should be cooked with vegetables, legumes, and fiber. Unlike fast carbs, which are rapidly absorbed in the upper parts of the digestive tract, slow carbs release glucose slowly as they travel through our systems. When they reach the lower parts of the gastrointestinal tract, they trigger a hormone called GLP-1, which gives the feeling of satiety or fullness.
The focus can’t just be on reducing carbohydrate intake. “We must also improve protein intake.”
Overall protein intake across the country is suboptimal, averaging 12% of daily calories.
So, what is the ideal ratio? Only 50% of daily calories must come from carbohydrates (this includes sugar, which should not exceed 5%) fats should typically be 25-30%, protein 20%, and 3-6% fiber.
Among, people with newly diagnosed type 2 diabetes, adding plant proteins such as pulses and legumes, dairy, fermented dairy, eggs, and fish had a better effect compared to cereal, red meat, poultry, or any kind of fat. It’s the same for those diagnosed with pre-diabetes. Across India, the study found that the main source of protein is plant-based foods (cereals, pulses, and legumes), and the intake of dairy and animal protein remains low. “This is not good. Our intake of dairy protein must increase — fermented dairy options such as curd and cheese are better. For those who eat animal protein, the focus should be on fish.”
plant-based and dairy proteins. They must be made accessible and affordable.”
But those who can afford it, should go easy on ‘fast’ carbs. “Limit low-quality carbs such as white bread and refined grains, prioritize slow carbs such as beans, legumes, whole grains, nuts, fruits, and vegetables. Add proteins — animal and plant-based — and lastly, do daily exercise to control weight and improve overall metabolic health.
“Vegetarians must think of plant protein, and fermented dairy in every meal. Those eating non-vegetarian diets can add egg and fish to increase protein at least once a day.”
