India is now referred to as the “diabetes capital of the world,” reflecting the country’s rapidly growing burden of metabolic diseases. Goa is no exception. Known for its vibrant culture, rich cuisine, and unique Indo-Portuguese heritage, the state is also experiencing a growing burden of lifestyle-related disorders
While sugar is often blamed, the reality is far more complex. Excessive refined carbohydrates, sedentary lifestyles, chronic stress, poor sleep, and long-term overeating are major contributors to the diabetes epidemic.
Food in India has always been closely tied to culture, comfort, and identity. In Goa, dishes such as bhajipao, ross omelet, seafood curries, and bebinca are part of the state’s social fabric. However, modern Indian diets have become increasingly dependent on refined carbohydrates commonly found in maida-based foods, bakery products, packaged snacks, sugary beverages, and starch-heavy meals often eaten in large portions.
These foods are converted into glucose, causing repeated spikes in blood sugar. Over time, the pancreas starts producing increasing amounts of insulin to manage these surges, eventually resulting in insulin resistance — a major driver of Type 2 diabetes.
A common argument is that previous generations ate similar foods yet had lower rates of metabolic diseases. Earlier generations walked more, performed physically demanding work, and had higher daily energy expenditure. Modern life, however, has become increasingly sedentary, while calorie-dense foods are now available around the clock through delivery platforms.
The classic Indian thali may appear to be a well-balanced meal; however, it is often dominated by carbohydrate-rich foods, making excessive calorie consumption easy. Staples such as rice, chapatti, potatoes, and sugary accompaniments frequently outweigh adequate portions of protein and fibre. Traditional snacks including samosas, vadapav, and cutlet pav further contribute to the intake of refined carbohydrates and deep-fried foods. When combined with increasingly sedentary lifestyles, these dietary patterns can negatively affect health.
India is facing not only a rapidly growing diabetes epidemic but also a widespread problem of inadequate protein and fibre intake, often masked by carbohydrate-dense eating habits. Fibre, an essential yet frequently overlooked component of the diet, plays a crucial role in slowing digestion, supporting gut health, and regulating postprandial blood glucose levels. Protein, on the other hand, supports satiety, preservation of lean muscle mass, insulin sensitivity, and overall health. Despite these benefits, many commonly consumed Indian meals remain disproportionately high in carbohydrates while being relatively low in both protein and fibre.
In many Indian households, dal is closely associated with comfort, tradition, and everyday nutrition. While dal is nutritious and serves as a valuable plant-based source of protein, it is also relatively rich in carbohydrates and is often insufficient as the sole protein source when compared with higher-protein foods such as eggs, dairy products, fish, chicken, soy-based foods, and lean meats. A common misconception is that higher protein intake harms the kidneys. However, protein restriction is generally necessary only for individuals with pre-existing kidney diseases. For most healthy people, adequate protein intake is safe and plays an essential role in maintaining muscle mass, supporting metabolic wellness, promoting satiety, and facilitating healthy aging.
Long-term health is not simply about losing weight, but reducing excess body fat while preserving lean muscle mass. Skeletal muscle is one of the body’s primary sites for glucose utilisation, and declining muscle mass may impair blood sugar regulation over time. Excess abdominal fat, particularly around the waist, is strongly associated with insulin resistance and Type 2 diabetes, even in individuals who may not appear overweight. This is why many physicians and evidence-based nutrition professionals increasingly emphasise adequate protein intake, fibre-rich foods, strength training, and minimizing ultra-processed foods rather than focusing solely on calorie restriction.
There is also growing concern about many so-called “sugar-free” products. Despite being marketed as healthier alternatives, many still contain refined carbohydrates, processed starches, and ultra-processed ingredients that may negatively affect overall health. Excessive intake of artificially sweetened beverages may also influence appetite regulation and gut microbiome balance, although research in this area is still evolving.
The encouraging reality is that most of these health issues can be improved through relatively small but consistent lifestyle changes. Healthy eating should be viewed as a sustainable lifestyle centred on balance, moderation, regular movement, and long-term well-being rather than restriction or short-term fixes.
Simple lifestyle practices can make a meaningful difference. Taking a simple 10-minute walk after meals, performing heel raises throughout the day, engaging in strength training three to four times per week, and consuming adequate protein at each meal can improve insulin sensitivity, support glucose control, preserve muscle mass, and promote long-term health. The order in which food is consumed influences post-meal blood sugar levels. Starting with fibre-rich vegetables, followed by protein and healthy fats, and consuming carbohydrates last may help reduce glucose spikes after meals. Additionally, annual health check-ups should be considered an essential part of preventive healthcare for everyone, as early detection often leads to better long-term outcomes.
The good news is that we can still enjoy our traditional Goan and Indian foods in moderation as part of a healthy lifestyle. The real problem lies in chronic overeating, poor portion control, inactivity, and unhealthy long-term habits. As Goa and the rest of India continue to modernise and urbanise, preserving healthy lifestyle habits—including regular physical activity and balanced nutrition—will become increasingly important for future generations.
My objective in writing this article is to provide readers with a scientific perspective on nutrition, exercise, and the importance of adequate protein intake. In an era where health information is widely shared through social media platforms such as Instagram and WhatsApp, much of it is not supported by scientific evidence. I hope this article encourages readers to make informed decisions based on established science rather than unverified online claims and trends.
(Dr Uma Fogueri-Kulkarni is
the Founder, Bridge Onco &
Faculty Member
Philadelphia, Pennsylvania, USA)
