Diabetes On The Rise: Can Indian Eating Habits Be Tweaked to Fight Insulin Resistance?

Diabetes cases are surging in India and experts are now wondering if traditional Indian diet habits ad modern lifestyle have anything to do with it. Read on.

Insulin Resistance is increasingly being spoken about in health discussions in India. Its connections to stubborn weight gain and conditions like PCOS and Type 2 Diabetes have raised a lot of questions that need to be answered. What does insulin resistance mean, and what is its link to Indian diets and lifestyle? Simply speaking, insulin resistance sets in when your cells quit responding to insulin effectively. Insulin is a hormone that helps transport excess blood sugar into liver and muscle cells. Once this process stops working properly, it leads to a rise in blood sugar levels, which in turn can lead to more serious health conditions like obesity, prediabetes or even type-2 diabetes. Genetics, as well as key factors of lifestyle like nutrition, exercise, sleep and stress management, are the main drivers of insulin resistance.

As is evident by the sharp rise in obesity, prediabetes and type 2 diabetes in the country, India appears to be at the epicentre of this condition, driven not only by genetics but also by a 'perfect storm' of other lifestyle factors that are contributing to its development. Traditional diets that once worked well for Indians, when combined with today's sedentary lifestyles, Western food influences and inconsistent meal patterns are simply not working any more. Identifying these changing patterns is, therefore, the first step in both preventing as well as reversing insulin resistance.

Traditional Carb-Heavy Meals

Rice, roti and potatoes are staples in most Indian households. While these foods are comforting, they can cause an excess supply of carbohydrates in the body. Traditionally, these carbohydrate-rich meals were balanced with active lifestyles that burned off the energy produced by these foods. Today, sedentary lifestyles mean that this excess energy gets converted to fat, a situation that leads to and worsens insulin resistance.

What You Can Do

One of the ways out of this vicious cycle is to balance carbohydrate intake with daily movement through exercise. Incorporating proteins like paneer, lentils or eggs, and adding fibre from vegetables or millets in every meal is another method of reducing excess carbohydrate consumption itself, since these foods are typically more nutrient dense and satiating. For example, switching from plain rice to a vegetable millet khichdi or pairing roti with a protein-rich paneer subzi and saut ed greens can help reduce the meal's carbohydrate load.

Meal Timings And Frequency

There has been a marked change in not only meal timings but also the number of meals Indians are eating today. Late-night dinners and frequent snacking disrupt blood sugar regulation and worsen insulin resistance. Eating a large, carb-heavy meal at 10 pm, which is common in many households today, leaves little time for the body to process and utilise the carbohydrates in the meal before sleep. Additionally, frequent and late-night snacking, fuelled by easily available tasty treats like samosas, vada pav and ice cream give the body a constant supply of carbohydrate energy. These habits, when combined with inadequate physical activity, increase the risk of developing insulin resistance.

What You Can Do

Eating dinner at least three hours before bedtime and avoiding frequent snacking through the day and late at night can prevent insulin resistance from setting in, and can even help reverse it.

Western Influences

Fast foods, sugar-sweetened beverages and packaged snacks have begun displacing traditional Indian home-cooked meals. Foods like pizza, burgers and chips are sources of refined carbohydrates and unhealthy fats, both of which aggravate insulin resistance.

What You Can Do

Going back to simple, well-balanced home-cooked meals that focus on local and seasonal ingredients can be an important move in averting insulin resistance from rearing its head. Snack boxes and lunch tiffins can be filled with healthy sources of protein and vegetables; a tangy yoghurt dip with vegetable sticks, a peanut chaat or paneer wraps can take the place of chips, biscuits and sandwiches.

Changing Activity Levels

Our grandparents used to walk everywhere, and their days were filled with physical activity be it at home, in fields or in marketplaces. This intense activity complemented a carbohydrate-forward meal pattern. But today, desk jobs, long commutes and minimal physical activity mean that the same diets now contribute to insulin resistance.

What You Can Do

Incorporating movement during the day is essential. A brisk walk, yoga and strength training are some activities that can support the body to metabolize carbohydrate energy effectively. Even small efforts, like taking the stairs instead of the lift or stretching during work breaks, can make a big difference.

Breaking The Cycle

Insulin resistance is a silent epidemic, but it's one that can be managed. The combination of excess dietary carbohydrates, sedentary lifestyles and irregular eating patterns has created the perfect storm. However, since the condition is driven by the choices we make every day, it can be prevented or reversed by becoming aware and making different choices.

What You Can Do

Start with small, consistent changes add protein and fibre to your meals, make movement a part of your day, eat at regular, consistent times and avoid snacking throughout the day. Each thoughtful choice you make in terms of nutrition, physical activity, and meal timings and frequency can help reverse insulin resistance and bring you closer to better health.

(This article is authored by Madhavi Shilpi, Nutritionist)