Indian Council of Medical Research Study Suggests Indian Diets Are High Carb And Low Protein: How That Impacts Your Health

India has many culinary strengths from regional variety, plant-forward plates to long culinary traditions. However, the country also faces a modern nutritional dilemma with heavy reliance on cereals and refined carbohydrates, and chronically low contribution of protein to daily calories. Recent national surveys and analyses led by the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) confirm what clinicians have long worried about how a majority of Indians derive an outsized share of their energy from carbohydrates while getting too little high-quality protein. These dietary patterns don't just shape body weight, they ripple into metabolic disease, immunity, muscle health and even cognitive function. Keep reading as we discuss in detail how a high-carb and low-protein diet can poorly impact your health.

How a high-carb and low-protein diet is affecting your health

1. Higher risk of type 2 diabetes and prediabetes

Diets dominated by refined rice, milled grains and added sugars spike post-meal blood sugar and insulin demand. Large ICMR-led analyses show that replacing a small proportion of carbohydrate calories with plant or dairy protein is associated with a measurable fall in diabetes risk, suggesting that macronutrient balance matters for India's diabetes epidemic.

2. Faster progression to insulin resistance

Excess simple carbohydrates promote visceral fat deposition in South Asians, who are genetically more prone to central adiposity according to studies. This combination raises insulin resistance more quickly than similar weight gain in other ethnic groups. Shifting energy from carbs into protein and healthy fats slows this process.

3. Compromised muscle mass and physical function

Protein is the substrate for maintaining and repairing muscle. When a large share of dietary protein comes from cereals (which is lower in essential amino acids), functional muscle maintenance suffers, especially in older adults. This contributes to age-related muscle loss and functional decline. Increasing high-quality protein at meals preserves strength and independence.

4. Slower recovery and weaker immunity

Proteins particularly from pulses, dairy and animal sources supply immunoglobulins and cytokines needed for immune response. Low protein intake can blunt immunity and prolong recovery from infections.

5. Micronutrient deficits despite adequate calories

High-carb diets concentrated on cereals often fail to deliver iron, zinc, vitamin B12 and other micronutrients. As a result, caloric adequacy can coexist with "hidden hunger". Symptomatic undernutrition in micronutrients that impairs cognition, growth and maternal health. Diversifying plates beyond cereals is critical.

6. Worsened lipid quality and cardiovascular risk

Many Indian diets pair refined carbs with trans/saturated fats from fried foods, packaged snacks and ghee, degrading lipid profiles and promoting a harmful imbalance of cholesterol and triglycerides that raises heart disease risk. Replacing a portion of carbs with plant or dairy proteins (alongside healthier fats) helps improve lipid markers.

7. Poor protein quality

NIN data show cereals contribute the largest share of protein intake in both rural and urban India. But cereal protein has lower essential amino acid density than pulses, dairy, eggs or animal protein, reducing overall protein quality and limiting benefits for growth and maintenance. Combining cereal with pulses, dairy or eggs improves protein quality affordably.

8. Child growth and maternal nutrition affected

Low maternal protein intake during pregnancy and low protein availability in complementary feeding can limit linear growth and cognitive development in children. Public health programmes that boost access to affordable protein sources can improve growth outcomes at scale.

9. Work capacity and productivity losses

For physically active populations, insufficient dietary protein and excessive low-quality carbs can reduce endurance, strength and recovery, influencing household labour capacity and daily productivity, especially in rural communities. A modest rise in protein intake at breakfast and lunch often translates to better stamina.

10. Small dietary shifts can have big public-health impact

The encouraging finding from the ICMR-led work: replacing even 5% of daily energy from carbohydrates with plant or dairy protein is associated with lower diabetes risk and better metabolic health at the population level. That makes the solution practical not only for high-income groups but for policy and food systems that prioritise pulses, milk, eggs and legumes.

India's food story is not one of inevitable failure, it's a policy and behaviour challenge with clear fixes. Evidence from national surveys and ICMR analyses gives us a roadmap: diversify plates, upgrade protein quality, and make small swaps that add up to major population health gains.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

Dietary profiles and associated metabolic risk factors in India from the ICMR–INDIAB survey-21 — Nature Medicine — 2025.

Nature

Dietary Guidelines for Indians (updated guidance) — National Institute of Nutrition (ICMR-NIN) — 2024 (guidance document).

Nutritional Intake in India (national statistics/report) — Ministry of Statistics & Programme Implementation (MOSPI) — 2023/24 (government report).