Suddenly cutting out wheat rotis and rice may sound like the fastest route to weight loss, but nutritionists warn that the real solution isn’t elimination, it’s balance, quality of carbs, and portion control.

Across India, meals revolve around chapatis, rice, idlis, dosas, upma, pav, poha, puris, pulao and biryani. Though these foods are culturally central, most of them are heavily carbohydrate-dense. Researchers note that the average Indian diet contains 65–70% carbohydrates, far higher than recommended which contributes to rising rates of diabetes, obesity and metabolic disease.

Experts say that rather than abruptly removing staples like rice and rotis, the focus should shift to healthier carb sources, increasing protein and fibre, and preventing reliance on refined grains.

Carbohydra

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