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Carbs Aren't the Enemy: Experts Debunk Diabetes Diet Myths
14 Nov
Summary
- 23% of 2.5M Indians screened were diabetic, many unaware
- Extreme carb restriction can disrupt metabolism and worsen diabetes
- Fiber, timing, and balanced macros are crucial for blood sugar control
As of November 2025, India continues to face a surge in metabolic disorders, with 23% of over 2.5 million people screened being diabetic, many unaware of their condition. However, experts caution that the common advice to "cut out carbs completely" for diabetes management often does more harm than good.
Carbohydrates are the body's primary energy source, and their complete removal can lead to instability in blood sugar, disruption of metabolism, and make long-term management more challenging. Instead, the focus should be on understanding how to choose, time, and balance carbohydrates with other essential nutrients.
Fiber, often overlooked, plays a crucial role in slowing digestion and supporting gut health, which influences glucose control. Replacing refined carbs with high-fiber options like millets, pulses, and vegetables can help maintain steady blood sugar levels. Timing carb intake to align with the body's natural insulin sensitivity rhythm is also key, with research showing consistent meal patterns leading to better glucose management.
Ultimately, a balanced approach that incorporates protein, healthy fats, and carbohydrates from diverse, fiber-rich sources is the most effective way to manage diabetes in the long run. Sudden and extreme restriction can do more harm than good, underscoring the need for personalized medical guidance and sustainable dietary changes.
