A HABIT AMONG INDIANS IN INCREASING THE RISK OF DIABETES AND HEART DISEASE

A HABIT AMONG INDIANS IN INCREASING THE RISK OF DIABETES AND HEART DISEASE

30-OCT-ENG 30

RAJIV NAYAN AGRAWAL

ARA---------------------------Most Indians consume a high amount of carb-rich foods and low protein, and this imbalance directly impacts their health. This can lead to a variety of diseases, which you may be unaware of.

You'll often find lentils, rice, and roti on an Indian plate. Rice and roti are eaten daily in most homes in the country, which shows how much they enjoy carbohydrates. However, they may not realize that this habit increases the risk of many diseases.

A new study by the Indian Council of Medical Research (ICMR) revealed that most Indians consume approximately 62 percent of their daily calories from carbohydrates, while they consume less protein, which is essential for the body in many ways.

Carbohydrates are a type of macronutrient found naturally in fruits, vegetables, nuts, seeds, grains, and dairy products. They are also present in processed food items, excessive consumption of which is not considered beneficial for the body.

A new study by the ICMR has revealed that the diet of most Indians rapidly increases the risk of diseases like diabetes and obesity. This is because our diets are high in carbohydrates (such as rice, bread, sugar) and low in protein (such as lentils, milk, and cheese). According to the study, Indians consume approximately 62% of their daily calories from carbs, which is not a good habit at all. Excessive carbs can cause many harm.

Health experts globally are cautioning people to consume a daily protein intake, as it is essential for everything from hair to toenails. However, nationwide research published in Nature Medicine found that the average Indian diet is heavily skewed toward carbohydrates, accounting for 62% of daily calories, while protein and healthy fats are alarmingly low. The study warns that this imbalance is directly linked to the rising incidence of diabetes, prediabetes, and obesity across the country.

First, it's important to understand what carbohydrates are. They are a type of macronutrient naturally present in many food items and also included in processed foods. There are three main types of carbs: simple carbs (sugars), complex carbs (starches), and fiber. Simple carbs are quickly digested by the body. Complex carbs take a little longer to break down, maintaining stable energy levels. Fiber, on the other hand, is not digested by your body. It is essential for many health benefits. A lack of fiber in your diet can lead to problems like high blood sugar levels and poor digestion.

Carbs are a primary source of energy for your body. However, consuming the wrong types of carbs in excess can have many negative health effects. When you include simple carbs in your diet, they are digested quickly and release glucose (energy) into the bloodstream immediately, which can cause a sugar spike. Complex carbs, on the other hand, take longer for your body to break down, so they're less likely to cause a spike in blood sugar. According to the Cleveland Clinic, too many simple carbohydrates can contribute to weight gain. They can also increase your risk of diabetes, heart disease, and high cholesterol.

According to an ICMR study, the Indian diet is severely deficient in protein. We consume only 12% of our total calories from protein, which should be higher. Since protein is responsible for so many functions, an excessive deficiency can affect almost every organ in the body. Consuming too little protein can lead to problems like weak muscle tone, edema, thin and brittle hair, skin damage, muscle loss, stunted growth, and hormonal imbalances.

To avoid problems caused by protein deficiency, it's important to include adequate protein in your diet. If you're unsure about how much protein you should consume daily, the Food and Drug Administration (FDA) recommends adults consume 50 grams of protein per day as part of a 2,000-calorie diet. However, a person's daily target may be higher or lower depending on their calorie intake.

This article is for general information only. It is in no way a substitute for medication or treatment. Always consult your doctor for more information. NBT does not assume responsibility for its accuracy, veracity, or effectiveness.