Diabetes, heart health, inflammation: Indian diet helps fight chronic diseases, says study

Health benefits of whole grains: Healthy whole grains like ragi, brown rice, jowar and oats are good for your gut and help stabilise blood sugar — a must in the times when diabetes is becoming alarmingly common (Image: Pexels)

In a world that’s spinning faster each day, fast food diets have slowed us down in all the wrong ways. A recent Lancet study reveals that chronic diseases like diabetes, cancer, heart conditions and lung issues are now the leading cause of deaths in India, outpacing infections.

India is dealing with an alarming surge in deaths from chronic ailments, reveals a recent Lancet investigation. Tracking three decades of data, the study exposes a 59 percent rise in fatalities caused by non-communicable diseases (NCDs) such as cardiovascular disorders, diabetes, cancers, and respiratory conditions. These health problems now account for 60 percent of Indian mortality, overtaking infectious diseases.

Women, in particular, are facing the brunt due to poor nutrition, sedentary lifestyles, and lack of regular check-ups.

Also read | How India’s diet is changing: More protein, but even more fat

Tackling nutritional imbalances, sedentary tendencies, and low health literacy — especially among women — could arrest this rising epidemic, affirm experts from The Lancet and the Global Burden of Disease initiative.

Diet tips: 7 foods that fight chronic illnesses:

• Power of leafy vegetables: A study from Edith Cowan University found that consuming one cup of nitrate‑rich leafy green vegetables daily was associated with 12‑26 percent lower risk of cardiovascular disease. Spinach, fenugreek (methi), mustard greens and other leafy vegetables are packed with fibre, potassium, magnesium and antioxidants. They help ease inflammation and support relaxed, healthy blood vessels. A daily helping can go a long way in keeping your blood pressure in check.

• Whole grains win: Switch to whole grains like ragi, brown rice, jowar and oats. They’re good for your gut and help stabilise blood sugar — a must in the times when diabetes is becoming alarmingly common. A PubMed study found that brown rice and legumes lowered 24-hour blood sugar and fasting insulin in overweight Asian Indians compared to white rice.

• Pulses in your diet: From rajma to toor dal, Indian kitchens already have some of the best foods for long-term health. Pulses and legumes are rich in plant protein and fibre. These help you stay full while lowering bad cholesterol. A simple bowl of dal daily can make a real difference in sugar and weight control.

• Go nuts: A handful of almonds or walnuts a day is a health essential. These are full of healthy fats. Studies from the National Institutes (NIH) of Health show regular consumption lowers heart disease risk. Keep them unsalted and unroasted for maximum benefit. Research says eating peanuts or tree nuts twice a week, or walnuts once a week, can cut your risk of heart disease by up to 23 percent.

• Sow the seeds: Flaxseeds and chia seeds are rich in omega-3 fatty acids. They help lower inflammation and improve artery health. Just a spoon a day, sprinkled over curd, salad,  or mixed into a smoothie can support your heart and brain function.

• Fruits and spices: Include fruits like apple, guava, citrus, and berries to help the body fight the effects of stress, pollution and ageing. Add to that turmeric, ginger and coriander. These help prevent high blood pressure and blood sugar spikes.

1. What are the health benefits of leafy vegetables in an Indian diet?

Leafy vegetables such as spinach, fenugreek (methi), and mustard greens are packed with fibre, potassium, magnesium, and antioxidants. Consuming one cup of nitrate-rich leafy greens daily can reduce the risk of cardiovascular disease by 12-26 percent, ease inflammation, and support healthy blood vessels, helping to keep blood pressure in check.

2. How do whole grains contribute to health in an Indian diet?

Whole grains like ragi, brown rice, jowar, and oats are beneficial for gut health and help stabilise blood sugar levels. They are particularly important in managing diabetes. Studies have shown that brown rice and legumes can lower 24-hour blood sugar and fasting insulin levels compared to white rice.

3. What role do pulses play in a healthy Indian diet?

Pulses such as rajma and toor dal are rich in plant protein and fibre, which help you stay full and lower bad cholesterol. Including a bowl of dal daily can significantly aid in controlling blood sugar levels and managing weight.

4. Are nuts beneficial in an Indian diet, and how?

A handful of almonds or walnuts daily provides healthy fats that lower the risk of heart disease. Keeping them unsalted and unroasted maximises their benefits. Regular consumption of peanuts or tree nuts twice a week, or walnuts once a week, can reduce heart disease risk by up to 23 percent.

5. How do seeds like flaxseeds and chia seeds benefit health in an Indian diet?

Flaxseeds and chia seeds are rich in omega-3 fatty acids, which help reduce inflammation and improve artery health. Adding just a spoonful daily to curd, salad, or smoothies can support heart and brain function.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.