Analysis of Traditional Indian Diet Pattern and what's in it for us?

Recently, I came across an image circulating on Reddit and Twitter, showing Indians from around 1920 taken by a German photographer Egon von Eickstedt. The picture depicted common people with noticeably strong and muscular builds—quite different from the typical physique we often see today, where many tend to have fat accumulation around the lower abdomen and relatively thin arms and legs. Given that India is now often called the diabetes capital of the world and faces numerous health challenges largely linked to dietary habits, I began to wonder: Has it always been this way?

This curiosity led me to reflect on India’s rich history filled with tales of warriors and stories highlighting the physical strength and endurance of ordinary people dating back thousands of years. It made me think that something must have changed over time. Motivated by this, I embarked on a journey to understand what exactly has shifted in our diet and lifestyle, and more importantly, how we might reclaim the vitality, strength, and resilience that our ancestors seemed to possess.

In exploring this topic, I referred to a variety of sources—including Wikipedia and numerous articles—which I have cited below for those interested in digging deeper.

Basic Overview

Simple Carbohydrates in India: Several studies indicate that easy-to-digest carbs became more common in Indian diets during the colonial period, with their use expanding notably in cities by the 1900s.

Traditional Diet Foundations: Before this shift, Indian meals were typically based on slow-digesting or complex carbs such as millets and whole grains for the common man limiting the consumption of refined sugar or traditionally processed food among ultra rich or very rare occasions for others, and hence it supported the energetic, manual work of the era.

Modern Diet Balance: There is an absolute need to combine today’s eating habits with traditional practices at least even if you let go the physical workouts, emphasis on complex carbs, high protein, fiber rich, and essential nutrients is much needed for improved health and realised especially after covid-19 pandemic by us all.

Traditional Indian Eating: The Old ways

For generations, Indian cuisine was anchored in complex carbohydrates, mainly from whole grains like millets (including jowar, bajra, and ragi, jau) whole wheat, barley, gram and unprocessed rice. These grains, packed with fiber and micronutrients, delivered lasting energy for the physically demanding lives of farmers and workers. Legumes such as lentils, chickpeas, and beans were staple sources of protein and extra fiber. Fresh, local vegetables and fruits provided a variety of vitamins and minerals, while dairy items like milk, yogurt, and ghee offered healthy fats and calcium.

Historical Background

Before the widespread use junk that we consume today, Indian diets were diverse, region-specific, and nutrient-rich, shaped by thousands of years of farming and culture. Archaeological finds and ancient texts, such as the Mahabharata and Ayurvedic teachings, show that diets around 7000 BCE included wheat, barley, and later rice, along with legumes, vegetables, fruits, and dairy. By 3000 BCE, spices like turmeric, cardamom, and black pepper were used, adding flavor and health benefits.

Main Staples: Millets (jowar, bajra, ragi), whole wheat, barley and unpolished rice were primary sources of complex carbs, rich in fiber and micronutrients. These supported the energy needs of active lifestyles.

Protein and Fiber: Legumes like lentils, chickpeas, and beans provided protein, often eaten with grains for balanced nutrition. Vegetables, both leafy and root, supplied vitamins and minerals, while dairy products like milk, yogurt, and ghee added healthy fats and calcium.

Spices and Health: Spices such as turmeric, ginger, cumin, and coriander were essential, offering anti-inflammatory and antioxidant benefits, in line with Ayurvedic principles.

This diet, high in complex carbs and fiber, suited the physically active, community-based lives of the time. Historical records, including those from the Vedic era, highlight a focus on whole, unprocessed foods, with little use of refined sugars or flours. Ancient writings, like the Mahabharata, Ramayana and multiple Ayurvedic texts especially Atharva Veda, stresses upon the value of unprocessed, whole foods, showing a long-standing understanding of nutritional balance.

The Shift Toward Simple Carbohydrates and all processed diets: Colonial and Modern Changes

The introduction of highly refined flour along with almost mandatory use sugar began during European colonization, especially from the 18th century onward, with a steep rise in the 19th and 20th centuries. The Columbian Exchange, aided by British rule, introduced new crops that increased the availability of fast-digesting carbs:

Ancient Times: Although India was the first to refine cane juice into sugar crystals around 350 AD during the Gupta dynasty. Sugar was used sparingly, mainly for medicine or special occasions.

Colonial Influence (18th–19th Century): Crops like potatoes, maize, and sugarcane were introduced. Potatoes became a staple, especially in North India, with dishes like aloo paratha and potato curry becoming popular. Sugarcane farming for export boosted sugar availability, and refined flour (maida) was introduced for baking, reflecting British culinary trends. By the early 20th century, these were more common in cities, while rural diets remained traditional.

Post-Independence and Green Revolution (1960s–1980s): The Green Revolution promoted high-yield wheat and rice, subsidized through the Public Distribution System, making polished rice and refined flour everyday staples. This pushed millets, seen as “coarse grains,” to the margins and increased reliance on fast-digesting carbs.

Globalization (1990s–Present): Economic liberalization brought processed foods, sugary drinks, and fast-food chains, embedding fast-digesting carbs like white bread, sugary snacks, and sodas into daily diets, especially in cities

By the late 20th century, refined carbohydrates had become a central and inseparable part of the Indian diet. This shift is majorly linked to rising cases of diabetes, obesity, and heart disease, earning India the title of “diabetes capital of the world".

A scientific study published in PubMed, A historical exploration of Indian diets and a possible link to insulin resistance syndrome, notes a gradual shift over the centuries from diets high in fiber, moderate in fats and proteins, to increased intake of refined carbs, especially between 1775 and 1947, matching colonial influences. After 1947, the amount and frequency of low-fiber, refined carbs rose, with fats increasing and protein intake improving only slightly.

Learning from Tradition: Balancing Today’s Diet

To tackle these rising health issues, the least we can do is look back to the wisdom of traditional Indian eating and try to assimilate as much as we can in balance with our lifestyles, in our modern eating.

 Here are few practical ways to create a balanced, healthy diet today:

Bringing Back Traditional Grains: Swap white rice and refined flour for millets, brown/black/red rice, and whole wheat or millet. These offer more fiber and nutrients, supporting digestion and blood sugar control. Bajra, Jowar, Jau, Kuttu roti or ragi dosa are easy to add to meals.

Add More Legumes: Lentils, chickpeas, grams and beans, dairy (paneer, yogurt) are excellent for protein and fiber, although the challenge to accomplish per day protein requirement might still remain a challenge but combining them with soya nuggets, Tofu, unprocessed traditional whey protein if you are a vegetarian or eggs or lean meats, any other similar modern-day options which offer high protein can definitely help fill you up, keep your diet balanced and provide protein for muscle health.

Increase Vegetables and Fruits: Eating a variety of seasonal produces rather than running after every latest imported vegetable and fruit trending on internet, will ensure that you get essential vitamins, minerals, and fiber without leaving a whole in your pocket .Seasonal vegetables and fruits ensure a variety of vitamins, minerals, and fiber, supporting digestion and blood sugar control. Local options are budget friendly and fresh, but if you doubt that they might not be chemical free or up to health standards, try growing your own, in your kitchen garden or organic or vertical farming within the comfort your own home, at least whatever you can. Aim for 25–30g of fiber daily, as recommended by nutrition guidelines.

Cut Down on Processed Foods and Sugar: Reduce sugary snacks, sodas, and refined flour products. Specially a strict watch on the evening and midnight snack cravings, try replacing them with either water, nuts, dry fruits or any other millet or seed based options. Choose whole, unprocessed foods, no sugar food whenever possible.

Balance Your Meals: Make sure each meal includes a mix of carbohydrates, proteins, and healthy fats, much like traditional Indian meals. This is something we can learn from most of the southeast Asian countries as well, their modern world diet still remains balanced to a great extent and sticks to the traditional ways with mostly improvised variations.

Stay Active: Regular physical activity—such as walking, yoga, or manual chores—complements a healthy diet and boosts overall well-being. Aim for at least 150 minutes of moderate exercise weekly. I am lazy as hell and trying to change this habit of mine, but if you love it, that's wonderful and I cheer for you!

Modern challenges, like urbanization and time constraints, can be met by pre-preparing millet-based dishes or using frozen veggies. Community efforts, like farmers’ markets, can revive access to traditional grains, while education on nutrition labels helps avoid hidden sugars and refined flours.

Conclusion

The Indian diet has changed greatly over the centuries, from a nutrient-rich, whole-food-based diet to one dominated by refined carbohydrates. By learning from the past—bringing back millets, focusing on whole foods, and staying active—we can balance modern diets for better health. This approach honors our culinary heritage while tackling today’s health challenges, offering a sustainable way forward.

References

History of sugar. Available at: Wikipedia : History of Sugar

A historical exploration of Indian diets and a possible link to insulin resistance syndrome. Available at: PubMed

Indian Foods Rich In Complex Carbohydrates. Available at: Lybrate

19th century Indian diet: rice fights wheat : Down to Earth