Macro partitioning
For Asian-Indian populations, reducing carbohydrate intake from 65-75% to 50-55% of total calories, while increasing protein to 20-25% and healthy fats to 20-30%, significantly reduces the risk of developing type 2 diabetes and metabolic syndrome.
If you are of Asian-Indian descent, your current diet likely provides 65-75% of your calories from carbohydrates, which significantly increases your risk of diabetes, especially if you carry weight around your midsection. To protect your health, shift your plate composition: aim for 50-55% of calories from complex carbs (like brown rice, whole grains, and vegetables), 20-25% from protein (legumes, pulses, or lean meats), and 20-30% from healthy fats (nuts, seeds, mustard/groundnut oil). This balance is more effective for prevention than extreme low-carb or high-carb approaches.
For Indians who currently consume about 65-75 per cent of calories from carbohydrates, reducing this to 50-55 per cent and adding enough protein (20-25%) especially from vegetable sources and the rest from fat (20-30%) by including monounsaturated fats... would be the best diet prescription for the prevention and management of non-communicable diseases such as T2D and CVD.
Why this rating
Based on a review of multiple longitudinal, cross-sectional, and cohort studies (PURE, CURES, Nurses' Health) showing strong associations, though it is a review article rather than a single RCT.
Source
Are excess carbohydrates the main link to diabetes & its complications in Asians?
Viswanathan Mohan et al. · The Indian Journal of Medical Research · 2018
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