Key Facts from ICMR-INDIAB Survey on Indian Diets

Highlights from the research study on Dietary profiles and associated metabolic risk factors in India from the ICMR–INDIAB survey-21 

The Crisis:

• NCDs account for 68% of all deaths in India
• India, home to nearly 20% of the global population, has undergone rapid nutrition and epidemiological transitions over past two decades
• Cardiometabolic diseases are rising alarmingly due to dietary transitions

What Indians Are Eating (The Problem):

• Indian adults consume 65-75% of daily calories from carbohydrates (one of the highest in the world)
• 61% eat white rice as primary staple, 34% eat whole wheat flour
• Millet consumption is high only in Karnataka, Gujarat, and Maharashtra
• India accounts for 15% of global sugar consumption
• Added sugar consumption exceeds recommendations in most states
• Saturated fat intake exceeds recommendations in many states (from ghee in North, palm/coconut oil in South)
• Protein intake is suboptimal at just 12% of daily calories

The Carbohydrate Problem:

• Indian diets are characterized by high intakes of low-quality carbohydrates (white rice, milled whole grains, added sugar)
• Milled whole wheat flour has glycemic index similar to refined wheat and white rice
• Most millets are polished (bran and germ removed), which pushes blood sugar levels even higher than white rice
• Fast carbs are rapidly absorbed and increase sugar levels, making you hungry sooner

What Should Change (Recommendations):

• Ideal ratio: 50% carbs (including max 5% sugar), 25-30% fats, 20% protein, 3-6% fiber
• Currently consuming 65-75% carbs vs. recommended 50%
• Need to increase protein from plant sources (pulses, legumes), dairy (especially fermented like curd/cheese), eggs, and fish
• Replace refined carbohydrates with legume protein to improve glycemic control
• Cook millets with vegetables, legumes, and fiber to slow digestion

Policy Recommendations:

• Shift subsidies from refined grains (Re 1 rice/wheat) to pulses, legumes, and healthier oils
• Extend minimum support prices to pulses, legumes, and dairy (not just cereals)
• Provide healthier oils through public distribution system (PDS)
• Need alternative strategies beyond current carbonated drink taxes (haven't reduced consumption)
• Better labeling of added sugars (many unregulated foods don't label)
• Multisectoral approach involving healthcare, agriculture, and socioeconomic policy

The Affordability Challenge:

• Carbohydrates are cheap and easily available
• Dairy, animal, and plant proteins are expensive
• This makes carbs the "natural choice" for many Indians
• Policy reforms needed to make protein sources accessible and affordable

Practical Advice:

• Gradually increase ratio of pulses, legumes, and dairy in diet
• Limit low-quality carbs (white bread, refined grains)
• Prioritize slow carbs (beans, legumes, whole grains, nuts, fruits, vegetables)
• Vegetarians: add plant protein and fermented dairy to every meal
• Non-vegetarians: add egg and fish at least once daily
• Daily exercise to control weight and improve metabolic health

Bottom Line: Indians eat too many carbs (especially refined ones), not enough protein, and policies need urgent reform to make healthier foods affordable and accessible.