India, known for its rich culinary diversity, is experiencing a troubling health phenomenon that threatens the well-being of millions: the escalating prevalence of diabetes and insulin resistance.
The rising adoption of sedentary lifestyles, urbanisation, and changes in dietary habits have compounded the challenges faced by the Indian population. Therefore, adopting a low-carb lifestyle emerges as a vital PREVENTIVE & CURATIVE strategy in combatting these health issues, particularly in a country where diabetes has reached epidemic proportions.
Current Diabetes Statistics in India
As of 2023, India is home to approximately 77 million adults living with diabetes, according to the International Diabetes Federation. This number is projected to increase significantly, with estimates suggesting it could rise to 134 million by 2045.
The situation is equally concerning for children, with roughly 10% of diabetes cases now being attributed to the pediatric population, a stark increase from previous decades.
Understanding Insulin Resistance
Insulin resistance occurs when the body has to produce more insulin, a hormone that manages blood sugar levels. Over a period of time, the cells become less responsive to insulin. Eventually this leads to higher blood sugar levels, high body fat, metabolic syndrome, and type 2 diabetes.
Even if your current glucose levels and 3 months average (HbA1c) is normal, your body could be compensating insulin resistance by making more insulin, increasing your risk for future diabetes.
Blood sugar refers to blood glucose. Glucose is the end product of digestion of all carbohydrates: cereals (including whole grains), pulses, fruits, starchy vegetables like potatoes being the most concentrated sources of carbohydrates.
India diets are traditionally high in these foods.
Dietary carbohydrates (Glucose) are the most potent stimulators of insulin secretion.
Insulin resistance is becoming prevalent not only among the general population but also among Indian athletes. This alarming trend suggests that even physically active individuals are not immune to the effects of conventional high carbohydrate diets used to enhance performance.
In practice, I regularly manage athletes with high visceral fat, pre-diabetes, high triglycerides, seeking weight loss, specially after the age of 25 years.
The Case for a Low-Carb Lifestyle
Blood Sugar Regulation: A low-carb lifestyle emphasises reducing the intake of carbohydrates. By doing so, individuals can better regulate their blood sugar levels, preventing and managing type 2 diabetes and pre-diabetes. It also reduces the requirement for medications.
Weight Management: Reduced carbohydrate intake often leads to fat loss specially, belly fat which is a critical factor in managing diabetes and overall health.
Inflammation: High-carb diets, particularly those laden with sugar and refined grains, can promote inflammation within the body, which plays a significant role in insulin resistance and other chronic health conditions. A low-carb lifestyle can help mitigate this inflammation. I have had successful outcomes in managing auto-immune conditions with these diets.
Mental Health: Emerging research suggests that dietary choices impact mental health. A low-carb diet may stabilise energy levels and improve mood, thereby enhancing overall quality of life, which is particularly relevant in a stress-heavy environment.
Takeaway
With Indian adults and children alike facing an alarming rise in diabetes and insulin resistance, embracing a low-carb lifestyle is not just a dietary choice; it’s a necessary public health strategy.
As the nation grapples with these health challenges, individuals must reconsider their dietary patterns and make informed choices that align with their health goals.
Further education on the importance of dietary choices and the adoption of low-carb diets can pave the way for a healthier future in India.
Professional guidance will help individuals, specially those with medical conditions, safely implement these programs with long-term sustainability.
The time to act is now!
This article is written by Shwetha Bhatia, Registered Dietitian, Indian Dietetic Association, Founder, Mind Your Fitness.
(DISCLAIMER: The views expressed are solely of the author and ETHealthworld.com does not necessarily subscribe to it. ETHealthworld.com shall not be responsible for any damage caused to any person/organisation directly or indirectly)
