A new study has found that most Indians derive a staggering 62% of their daily calories from carbohydrates, among the highest rates globally. Much of this comes from low-quality sources such as white rice, milled whole grains, and added sugar. In contrast, Indians consume only 12% of their calories from protein, highlighting a significant nutritional imbalance.
Regional Dietary Patterns and Staples
The study, conducted by the Indian Council of Medical Research-India Diabetes (ICMR-INDIAB) and published in Nature Medicine, also revealed regional variations. White rice dominates diets in southern, eastern, and northeastern states, whereas wheat is the staple in northern and central regions. Millets are consumed mainly in Karnataka, Gujarat, and Maharashtra, with finger millet (ragi), sorghum (jowar), and pearl millet (bajra) being the major types.
Nutritional Imbalances and Health Risks
Researchers noted that typical Indian diets combine high intakes of low-quality carbohydrates with excessive saturated fat and low protein. Alarmingly, 21 states and union territories exceed the national recommendation of less than 5% daily calories from added sugar. While total fat intake generally stays within the recommended ≤30% of daily calories, saturated fat intake surpasses the healthy threshold (<7% of energy) in most states. Meanwhile, monounsaturated and omega-3 polyunsaturated fat consumption remains low nationwide.
Protein Deficiency Across the Country
Protein intake averages only 12% of daily calories, with the Northeast reporting the highest at 14%. Most protein comes from plant sources such as cereals, pulses, and legumes (9%), while dairy (2%) and animal protein (1%) remain limited. High carbohydrate consumption from low-quality sources is strongly linked to increased metabolic risks, including diabetes, prediabetes, and obesity.
Small Dietary Changes Can Make a Big Impact
The researchers demonstrated that replacing just 5% of daily carbohydrate calories with plant or dairy proteins significantly lowers the risk of diabetes and prediabetes. In contrast, replacing carbohydrates with red meat protein or fats did not offer the same protective effect. Dr. R.M. Anjana, lead author, emphasized, “Switching from white rice to whole wheat or millets alone is insufficient. Total carbohydrate intake must decrease while increasing calories from plant or dairy proteins.”
Largest National Survey on Diet and NCDs
As reported by Hindustan Times, the ICMR-INDIAB study is India’s largest epidemiological survey on diabetes and metabolic non-communicable diseases, covering every state and union territory. Linking dietary data with NCD outcomes, it surveyed nearly 100,000 participants, with a median age of 40 years and 49% male.
Call for Policy Reforms and Public Awareness
Dr. V. Mohan, senior author, stressed that these findings should guide policy reforms, including food subsidies and public health messaging, to promote diets richer in plant-based and dairy proteins and lower in carbohydrates and saturated fats. He urged the nation to adopt nutritional shifts that can reduce the rising burden of metabolic diseases.