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Indian diets are a contested topic and so is sugar. And why wouldn’t they be when India is the diabetes capital of the world. Stress, harsh and toxic work environments, non-inclusive policies and more all lead to people working ungodly amounts of time in the workplace leaving them with negligible to zero time or energy to do something else. To make all this work possible, matters for the self are made worse by consuming ultra-processed foods and spending no time on physical activity. The cycle for most is to get up, have some processed food, go to work, have some processed food in lunch, continue work, have some processed food snacks, work some more, return and have some more processed food before succumbing to the mental and physical fatigue and slipping into exhaustion. On top of this, traditional Indian food is loaded with sugar, oil and salt. And a lifestyle such as the one described above does not get any help from that.
Now, we are not saying that you have to completely quit sugary and savoury foods. That’d be an atrocity. What we are talking about is looking for cleaner prepped foods that are tasty, healthy, delicious and satisfying.
Because the reality is this –
Excerpts from a research article:
“An average Indian household consumes more calories from processed foods than fruits.”
“Indian diets, across states and income groups, are unhealthy. Indians also consume excess amounts of cereals and not enough proteins, fruits, and vegetables.”
Excerpt from another such source:
“Carbohydrates provide 65–70% of calories across all regions in India, as shown in the starch study. Rice, wheat, maize, various millets, amaranth, barley, starchy vegetables, fruits, and added sugars are the predominant sources of carbohydrates. Pulses and milk also contain carbohydrates.”
Excerpt from yet another article:
“Along with decreasing physical activity, this increasing trend of per capita sugar consumption assumes significance in view of the high tendency for Indians to develop insulin resistance, abdominal adiposity, and hepatic steatosis, and the increasing “epidemic” of type 2 diabetes (T2DM) and cardiovascular diseases…Other prevention strategies, encompassing multiple stakeholders (government, industry, and consumers), should target on decreasing sugar consumption in the Indian population. In this context, dietary guidelines for Indians show that sugar consumption should be less than 10% of total daily energy intake, but it is suggested that this limit be decreased.”
Indian diets are heavy on carbohydrates
For those who are unaware, carbohydrates are also known as sugar molecules. Now, before you think all carbohydrates are bad, no, they are not. But in excess, yes, they are because carbohydrates are broken down into glucose and can raise blood sugar.
That is not to say there is no healthy traditional Indian food. There is and in abundance. But we aren’t making those choices is all. What we need to do is check whether our macronutrients and micronutrients are reaching the required levels of consumption or not. We have to make sure to not over or underdo any here. The nutritional value has to be balanced and complete.
India is not as known the diabetic capital of the world for nothing. And it’s also recently become the cancer capital of the world. It is of extreme importance that we consult the right experts and take the right steps to become a healthier country.
For those who are diabetic, there are several low-sugar Indian desserts. Better yet, zero-sugar Indian desserts made with sweeteners like stevia and more. Nothing is completely off the plate as long as portions and substitutes are kept in mind. An Indian diet for diabetics would include whole foods, more vegetables, more protein, less oil, sugar and salt. Add to it a decent amount of physical activity and you are good to go.
Indian food is diverse
One of the best things about our country is that the amount of diversity is endless. And that drips into each aspect of our lives. The amount of variety in food is practically infinite. You’ll easily find a nutritious and delicious alternative to ultra-processed foods loaded with sugar. Sugar is addictive and as such added to everything to make you crave it more. What this does is put you at risk of diabetes, dental issues, skin inflammation and more. Indian food and diabetes have thus become a very closely watched topic due to this.
Check out some strategies, schemes, tips and tricks you can use to reduce your sugar intake but still enjoy your sweetness.
To wrap it up
Indian diet has become increasingly unhealthy. Indian diet and diabetes have become a match made in heaven, unfortunately. Lack of working out which we know is difficult is also a cause for concern. No matter how dreadful and difficult, these are steps that we now have to take.
FAQs
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Are all traditional Indian dishes high in sugar?
Nope. - What are some myths about sugar in traditional Indian foods?
Some myths about sugar or jaggery or other such sweet sources in traditional Indian food is that they are healthier than sugar. They aren’t as they also raise blood sugar and have similar glycemic indexes. One needs to either quit sugar or switch to sugar sweeteners like stevia. - How can I reduce sugar in traditional Indian recipes without compromising taste?
You can use substitutes like stevia. -
Are there low-sugar alternatives to traditional Indian sweets?
Yes, there are. One needs to see the nutritional information of the sweet, do portion control and switch the ingredients to better ones. -
What are some healthy traditional Indian dishes that are low in sugar?
Check them out here!
