According to a new nationwide survey by the Indian Council of Medical Research (ICMR), Indians are consuming a carbohydrate-intensive diet, with about 62% of daily calories coming from rice, wheat and sugar. The study links this carb-heavy, protein-deficient pattern to an alarming increase in diabetes, prediabetes and obesity nationwide.
For generations, Indian families have believed that home food – home-cooked food – is the healthiest. Still, the findings raise an important question: If our traditional diets haven’t changed drastically, why are lifestyle diseases on the rise now? Our ancestors ate the same staple foods and remained fit, active and largely disease-free. So, what went wrong? We speak to experts to find out where the Indian thali has lost its nutritional goodwill.
agricultural change
In the 1960s, India’s Green Revolution changed the way we grew food. To meet the country’s immediate demand for grains, farmers adopted high-yielding varieties of wheat and rice, ensuring that the country became self-sufficient and no longer had to depend on imports.
“But what started as a necessity gradually became the norm,” explains Pratik Rastogi, founder of Better Nutrition, a company that addresses micronutrient deficiencies in staple diets through natural, seed-and-soil-level fortification. “Over time, in the pursuit of greater profits, farmers continued the same cropping practices. The result? While we now produce enough grains to export, their nutritional quality has declined rapidly. The mineral content – zinc, iron, protein and others – has fallen by about 60-70%.”
According to Pratik, the solution lies in reviving nutrient-rich soil practices. He further added, “If the soil is rich, the seeds absorb more minerals, which then reach the food we eat. This is exactly what the Indian Council of Agricultural Research (ICAR) is advocating.”
The rise of refined foods
Traditional cooking methods that once preserved nutrients have gradually been replaced by fast, oil-laden, and highly processed techniques. The modern diet now relies heavily on polished grains, refined oils and overcooked vegetables, resulting in minimal fiber and low nutrient density.
“Carbohydrates themselves are not the enemy – the problem lies in their type and source,” explains Vidhi Chawla. “Previously, carbs came from whole grains, millets and legumes that provided fiber, vitamins and slow-release energy. Today, they mostly come from refined flour, white rice, bakery products and sugary snacks that spike blood sugar and increase insulin resistance. It’s the refinement and processing that strips away the nutrients and fiber, making these carbs metabolically harmful.”
Sedentary lifestyle and modern habits
“Our ancestors led physically active lives – walking long distances, working out and eating tailored meals during the day,” says dietitian Vidhi Chawla. “In contrast, today’s urban lifestyle is largely sedentary, including limited physical activity, irregular meal times, and increased reliance on convenience foods – all of which exacerbate the problem.”
She says unhealthy environments – from poor air quality to excessive carbohydrate intake, have increased the metabolic burden on the body, especially for people who spend most of their day sitting. “Add to that irregular sleep patterns and chronic stress, and you have the perfect storm for lifestyle diseases,” says Vidhi.
perfect plate
Experts say the ideal modern Indian thali needs a major rebalancing – more protein and fiber, and less refined carbohydrates. Following the ‘healthy plate’ concept is a good start: half the plate should be filled with vegetables, one-fourth with dal, legumes, curd or non-vegetarian foods, and the remaining quarter with rice or chapatti.
“Vegetarians in particular should ensure that they include a source of protein at every meal,” advises Dr. V. Mohan, chairman of the Dr. Mohan Diabetes Specialties Center and one of the members of the research team.
Dr. Mohan explains, “In our study, we proposed a replacement model showing that small changes in diet – replacing just 5% of energy from carbohydrates with protein from plant, dairy, egg or fish sources – can significantly improve health outcomes.” “Scientifically, the goal should be to proportionally replace carbohydrate calories with protein calories, while maintaining intact grains and balanced, traditional meal times.”
