Blame it on cheesy pizzas, samosas, sugary beverages and couch-potato lifestyle, now 101 million people in India are living with diabetes. (Image by arrangement)
India, the land of vibrant curries, rich desserts, and... a rising diabetes epidemic? Yep, you read that right. While we’re famous for our flavourful food, we’re also the diabetes capital of the world! According to a 2023 study by the Indian Council of Medical Research (ICMR), 101 million people in India have diabetes, which is 11.4% of the country's population. And that number is shooting up faster than you can say: “Extra Cheese Please!” From samosas to sodas, and pizzas to pastries, our eating habits have gone through a major makeover. Unfortunately.
Unhealthy Lifestyle Changes
This bitter truth is a combination of fast food, desk jobs, and a sedentary lifestyle. In the olden days, dinner used to be dal, roti, sabzi, and maybe a little ghee. Today, many people are replacing that wholesome spread with drive-thru burgers, packets of chips, and “quick snacks” that are more refined than our palates can handle. Mohita Mascarenhas, Nutritionist & Fat loss Coach says, "Modern eating habits in India have shifted drastically towards convenience foods, including fast food and processed snacks. These foods are typically high in refined sugars, unhealthy fats, and salt while being low in fibre and essential nutrients. Regular consumption leads to weight gain and insulin resistance, major contributors to Type-2 diabetes."
In other words, when your diet consists mainly of pizzas, samosas, and sugary drinks, your body isn’t exactly throwing a party. Instead, it’s quietly packing on the pounds, messing with your insulin levels, and setting you up for a future that includes daily blood sugar checks. The problem? These foods are everywhere—on every street corner, delivered to your doorstep in 30 minutes or less, and marketed as the cool thing to eat when you’re short on time.
Couch Potatoes, Unite!
Thanks to desk jobs, long commutes, and endless binge-watching (who hasn’t finished an entire season in one sitting?), our lifestyles have gone from active to, well, basically immobile. And no, scrolling through Instagram doesn’t count as exercise. “Physical inactivity reduces the body’s ability to regulate glucose effectively, leading to insulin resistance," explains Mohita. "Many urban Indians now enjoy desk jobs. They spend long hours commuting and engage in minimal physical activity. This lack of movement leads to weight gain, particularly visceral abdominal fat, which is a known risk factor for diabetes."
Thanks to desk jobs, long commutes, and endless binge-watching (who hasn’t finished an entire season in one sitting?), our lifestyles have gone from active to, well, basically immobile. And no, scrolling through Instagram doesn’t count as exercise. “Physical inactivity reduces the body’s ability to regulate glucose effectively, leading to insulin resistance," explains Mohita. "Many urban Indians now enjoy desk jobs. They spend long hours commuting and engage in minimal physical activity. This lack of movement leads to weight gain, particularly visceral abdominal fat, which is a known risk factor for diabetes."
Translation? The more time we spend sitting, the more likely our bodies are to pile on belly fat—yes, that stubborn kind that refuses to budge—and increase our risk of diabetes. Sitting for hours makes our bodies sluggish at handling sugar, turning even the occasional sweet treat into a ticket to diabetes town.
Sugar’s Evil Cousins
Sure, we all know sugar is bad. But white bread, cakes, sugary drinks—those goodies spike your blood sugar like a rollercoaster, and not the fun kind. Mohita warns "Regular consumption of sugary beverages, refined carbohydrates where the fibre is stripped out—think white bread, pastries, and sweets—can spike blood sugar levels and promote insulin resistance."
Sugar’s Evil Cousins
Sure, we all know sugar is bad. But white bread, cakes, sugary drinks—those goodies spike your blood sugar like a rollercoaster, and not the fun kind. Mohita warns "Regular consumption of sugary beverages, refined carbohydrates where the fibre is stripped out—think white bread, pastries, and sweets—can spike blood sugar levels and promote insulin resistance."
And it’s not just what you eat, it’s when and how you eat. Skipping meals, binge-eating after a stressful day, or treating yourself to midnight snacks—these habits throw your blood sugar for a loop.
The Good News
Everyone wants to know what you can do to avoid becoming part of India’s diabetes statistics. Thankfully, you don’t need to cut out everything you love or run 10,000 km every morning (unless you want to, of course). Mohita suggests taking small, manageable steps instead of going full health-nut overnight. "The mistake most people make is binary thinking—either you do everything right, or don’t bother trying. Instead, think of health as a scale. If now your eating habits are a 2 on 10 (10 being perfect), strive to make it a 5, then a 6, and keep progressing. Aim for improvement, not perfection."
The Good News
Everyone wants to know what you can do to avoid becoming part of India’s diabetes statistics. Thankfully, you don’t need to cut out everything you love or run 10,000 km every morning (unless you want to, of course). Mohita suggests taking small, manageable steps instead of going full health-nut overnight. "The mistake most people make is binary thinking—either you do everything right, or don’t bother trying. Instead, think of health as a scale. If now your eating habits are a 2 on 10 (10 being perfect), strive to make it a 5, then a 6, and keep progressing. Aim for improvement, not perfection."
Start by making simple swaps: whole grains like brown rice or chapati instead of white bread or pizza. Eat more veggies and include lean proteins like fish, chicken, or even legumes in your meals. Cut down on sugary sodas. Water, coconut water, or green tea are all fab options that won’t mess with your blood sugar.
As for exercise, you don’t need to train like an Olympian. Start with small things—walk to the store instead of taking a rickshaw, take the stairs, or do some yoga at home. If you’ve been binge-watching, try squeezing in a walk between episodes. Your body will thank you.
Health Matter
India’s diabetes crisis is a public health issue. The government has already started initiatives, like the Fit India Movement to get people moving, the Eat Right India Campaign to promote healthier eating, and the Ayushman Bharat Health and Wellness Centres to offer screenings and education, especially in rural areas. Mohita applauds these efforts but wonders whether they can stem the tide.
Health Matter
India’s diabetes crisis is a public health issue. The government has already started initiatives, like the Fit India Movement to get people moving, the Eat Right India Campaign to promote healthier eating, and the Ayushman Bharat Health and Wellness Centres to offer screenings and education, especially in rural areas. Mohita applauds these efforts but wonders whether they can stem the tide.
Life is busy. Fast food is tempting. Moving less feels easier. But all this is an open invitation to diabetes. Cut back on those samosas, add a little movement into your day, and remember that you don’t have to be perfect—just a little better than yesterday. And hey, next time you’re craving pizza, go for a walk first. Your future self will thank you.
( Source : Deccan Chronicle )
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