Indians Don’t Need to Abandon Rice & Chapati, But Should Increase Protein Intake: Experts

A recent study indicates that while Indians don’t need to eliminate staple carbohydrates like rice and chapati from their diets, increasing protein intake by as little as five percent could significantly reduce the risk of type 2 diabetes, cardiovascular disease, and stroke.

The findings, stemming from research by ICMR-INDIAB, reveal that Indians consume approximately 62% of their daily calories from carbohydrates, often from sources like white rice, milled whole grains, and added sugar. Experts warn this carb-heavy diet contributes to obesity and related health issues. This revelation comes as India faces a growing burden of lifestyle diseases.

“We are not recommending removing rice or rotis from the plate. Even reducing just 5% of carbohydrate intake can significantly lower the risk of developing diabetes and pre-diabetes,” explained the study authors. Mumbai-based Bariatric and Laparoscopic Surgeon Dr. Aparna Govil Bhasker added, “A large part of the Indian plate still consists of white rice, chapati, or other starchy foods…This imbalance causes frequent blood sugar spikes.” She emphasized that replacing even a small portion of carbs with protein can aid in weight management and improve metabolic health, pointing to options like pulses, eggs, and dairy. For more information on healthy eating habits, resources are available from the World Health Organization.

Experts recommend simple dietary shifts, such as swapping white rice for brown rice, millets, or quinoa, and incorporating more pulses and legumes into meals. Dr. Tehseen Siddiqui, Chief Dietician at Saifee Hospital, Mumbai, stated, “This is not about eliminating traditional foods. It’s about rethinking proportions and restoring balance.” Further research into regional dietary patterns and their impact on health is planned for next year.