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.