“What we eat is what we become.”
If our thalis could talk, they’d probably ask—where did all the chapatis go?
The Flavors of Tradition
Approaching an Indian kitchen today is stepping into a world filled with aromas, such as rotis sizzling on a clay tawa and dal brewed with cumin. And don’t forget the seasonal veggies, a dish of curd, and the ghee that accompanied the meal. This generation’s grandmothers set out to nourish family rather than count calories. These meals achieved a merciless balance: wholesome calories slathered with ghee, along with fiber from grains, protein from lentils, and spices rich in antioxidants.
With each passing day, this generation is shifting further away from family meals and settling into a solitary life.
Fast Food Society: The Contemporary Dish
These days, an average lunch break is often spent sipping on fizzy cola paired with instant noodles and a chocolate bar, sitting on an idle chair in front of a flickering screen.
Doesn’t require much time. Definitely.
Enjoyable? Maybe.
Nutritious? Not in a million years.
The center of Indian cuisine has shifted from hand-constructed meals to handpicked groceries. Deliveries or quick purchasing at supermarkets have replaced local farmers’ markets. We seem to be rapidly losing track of our health amidst this paradigm shift.
The Diabetes Crisis
As of 2024, India is home to more than 89.8 million adults living with diabetes. This is comparable to the entire population of Germany grappling with one illness in a single nation! India sadly holds the title of the diabetes capital of the world, primarily due to lifestyle changes and unhealthy dietary choices.
What’s causing this surge?
Let’s look at the facts:
| Factor | Details |
| Sugar Consumption | 17.4 kg per person/year (or ~48g/day!) |
| Cola Sugar Content | 330 ml can = 35g sugar (almost 9 teaspoons) |
| Calories from Processed Foods | More than fruits in both urban and rural India |
| Household Food Spending | 11% of the urban budget goes to beverages & snacks |
| Diabetes-related Deaths (2024) | 3.4 million globally |
Sources: IDF, Helgi Library, The Lancet, India Today
From Ancient Wisdom to Modern-Day Issues
In India, food has always been regarded and respected as a form of medicine. Ancient people used certain ingredients, such as millets, barley, legumes, turmeric, fenugreek, and bitter gourd, as immunity boosters. Ghee was viewed not as “fatty” but rather as a source of energy. Oils such as coconut and mustard, which are rich in healthy fats, help manage metabolism and control blood sugar levels.
Conversely, traditional meals are now replaced by the modern urban lifestyle and convenience foods, such as chana being replaced by chips, poha by cereal bars, and the new norm of Coke overshadowing coconut water during birthday celebrations.
Real Life Effects: More Than Just Food
- Health Costs: Managing diabetes is challenging in itself, and it is also very costly. Millions of families bear the burden of medical expenses, tests, and long-term complications.
- Rural Shift: Even in the most remote regions, where access to the outside world is limited, processed foods are becoming increasingly available, with rural spending rising by up to 9.2% in the last few years. Homemade sweets are now produced in bulk by factories that are eventually loaded with sugar.
- Cultural Drift: Changes and shifts in our traditions are noticeable. Festivals that were once abundant with fresh homemade laddoos are now celebrated with ready-to-eat industrialized snacks that are laden with unhealthy additives and sugar.
What Can We Do?
The change doesn’t have to be dramatic—it just needs to be intentional. Here’s how we can reclaim our health:
- Bring Back Traditional Grains: Add millets like ragi and jowar to your meals. They are rich in fiber and perfect for blood sugar balance.
- Choose Natural Sweetness: Swap colas for nimbu pani, buttermilk, coconut water, or jaggery-based drinks.
- Cook at Home, Eat Mindfully: Home food = control over sugar, salt, and oil. Plus, it connects you to your roots.
- Educate Your Circle: Talk to your family, support school initiatives, and share recipes that promote healthy living.
A Reconnection to Origins
Food transcends mere nourishment—it’s a culture, a legacy, and a heritage. Lost amid “good morning oats” and “midnight Maggi,” the essence of Indian cuisine has faded. However, it is not too late yet. Let’s deliberately decide to appreciate what our forebears consumed, to respect our bodies, and to change our food narrative—not through diet plans, but with dal-chawal, rotis, and genuine sincerity. The real power doesn’t lie in counting calories. It lies in counting chapatis, choosing coconut water over cola, and finding joy in jowar.
Your thali can either heal you or harm you. What’s on your plate today?
“A powerful reminder that India’s shift from traditional meals like chapati to sugary modern foods like cola is dramatically increasing diabetes risk—time to rethink our plates and choices.”