BY VEENA RAO*
Atlanta, GA, July 17, 2025: India’s Health Ministry recently stirred a heated debate when it issued an advisory calling for “oil and sugar awareness boards” in public institutions. The posters, now appearing in cafeterias at hospitals like AIIMS Nagpur, highlight the high sugar and fat content in foods such as samosas, jalebis, pakoras, and soft drinks. The move, part of India’s larger strategy to combat rising lifestyle diseases, triggered a flurry of reactions—especially after some media reports wrongly suggested that the government planned to slap cigarette-style warning labels on traditional snacks.
The Ministry has since clarified that no such warning labels are in the works. The aim, officials said, is to promote informed eating and reduce the growing burden of diabetes, obesity, and heart disease.
But the controversy raises an important question: Should similar awareness campaigns be taking place in the U.S., especially among South Asian communities who continue to enjoy—and overindulge in—many of the same traditional foods?
We put the question to Dr. K.M. Venkat Narayan, Executive Director of the Emory Global Diabetes Research Center and a leading voice on non-communicable diseases. For Dr. Narayan, the answer is a clear yes.
“Anything that increases awareness about what we eat is helpful,” he said in a recent interview. “Labeling foods, or at least knowing what’s in them, is a step in the right direction. But the issue is more nuanced than just listing ingredients or calorie counts.”
According to Dr. Narayan, conversations around food and health must go beyond calories. “Most people look at calorie count, which is important,” he said. “But there are three other equally crucial factors: the quality of nutrients, how the food is cooked, and the type of carbohydrates used.”
He explained that not all fats are created equal. “We need fats—especially monounsaturated and polyunsaturated fats found in vegetable oils like olive oil,” he said. “These are the ‘good’ fats. But saturated fats—like those found in butter, ghee, coconut oil, and animal fat—are harmful in excess.”
The way food is prepared also makes a difference. “When food is deep-fried, especially when oil is reused, it produces harmful free radicals that can damage blood vessels and organs,” he warned. “So it’s not just what we eat—it’s how it’s cooked.”
Dr. Narayan also pointed to the dangers of refined carbohydrates and sugars. “Jalebis, for instance, are basically fried flour soaked in sugar syrup. Samosas often contain refined flour and are fried in saturated fats. They’re delicious, but if consumed frequently, they can be a metabolic disaster—especially when paired with a sedentary lifestyle.”
He emphasized that South Asians are especially vulnerable to lifestyle diseases. “We tend to develop diabetes and heart disease at younger ages and lower body weights compared to other ethnic groups,” he said. “This is something the diaspora needs to take seriously.”
Labeling alone, however, is not enough. It should spark a broader conversation—what we eat, how we cook, how much we move, how we manage stress and sleep, Dr. Narayan said.
Changing food habits, he added, is one of the hardest things to do—because food is deeply connected to culture, memory, and identity. “Earlier generations in India worked in the fields, walked everywhere. They could handle a high-carb diet. But today, with air conditioning, cars, and desk jobs, that same diet can be harmful.”
Even so, he insists we don’t have to give up our favorite foods entirely.
“We’ve modified our cooking habits in my household,” he said. “We still eat Indian food, but instead of frying with saturated oils, we cook plain and add olive oil at the end. We’ve increased our intake of vegetables and soups, switched to brown rice and multigrain chapatis, and we enjoy dessert—maybe once a month.”
Protein is another area where South Asian diets often fall short, particularly for vegetarians. “Yes, that’s a valid concern,” he said. “Many traditional Indian meals are low in protein, and this is problematic because our muscle mass tends to be lower. I make sure I include Greek yogurt, tofu, beans, dals, and sometimes eggs. At every meal, I ask: Where is the protein?”
Behavioral psychology also plays a big role in forming and sustaining healthier habits. “Knowledge is necessary, but it’s not enough,” Dr. Narayan said. “What really works is repetition. It’s like taking a shower—you don’t think about applying soap anymore. Healthy eating can become automatic too, but only after sustained effort.”
His diabetes prevention program, he explained, includes 18 to 24 weekly sessions to build these habits. “It takes time. You’re not going to change overnight. But with consistency, you can rewire how you eat and live.”
Physical activity is also essential. “The 10,000-step rule is symbolic,” he said. “What matters more is consistency. Do something that gets your heart rate up—walking, swimming, cycling. Also, break up long periods of sitting. And don’t forget muscle training—light weights, resistance bands, or yoga with strength elements.”
He pointed out that sleep and stress management are the often-forgotten pieces of the puzzle. “Sleep is critical for metabolic health. Ideally, seven to eight hours of sleep, in sync with our natural circadian rhythm. And stress—when we’re stressed, we reach for sugary, fatty foods. That’s not just anecdotal. Even monkeys do it in studies.”
Recent findings from the MASALA (Mediators of Atherosclerosis in South Asians Living in America) study provide important insights into the health impact of traditional and modern dietary patterns among South Asian immigrants in the U.S. The study, which follows a cohort of South Asians over time, found that diets rich in healthy plant-based foods—such as vegetables, legumes, nuts, and whole grains—were associated with a lower risk of diabetes and cardiovascular disease. In contrast, high consumption of refined carbohydrates, sugary foods, and ultra-processed snacks significantly increased metabolic risk.
So, what’s the takeaway for Indian Americans?
“Ideally, we should have nutritional information listed on restaurant menus—especially Indian restaurants,” Dr. Narayan said. “That would be a huge step forward.”
And while health advisories about samosas and jalebis may sound extreme to some, Dr. Narayan believes they reflect an important truth: awareness saves lives. This isn’t about banning food. It’s about making informed choices. If that means rethinking how we cook or reducing portion sizes, that’s worth doing—especially for our families and future generations, he says.
In the end, maybe the question isn’t whether samosas need warning labels. Maybe it’s whether we, as a community, are ready to look at our plates more critically—and with more care.
Because as Dr. Narayan put it, “We don’t have to give up our food. We just have to evolve it.”
Tips for Healthy Eating, Indian Style
1. Upgrade your oils
- Avoid repeated frying and saturated fats like ghee or coconut oil for everyday use.
- Instead, cook food plain and drizzle olive oil at the end for flavor and healthy fats.
2. Switch your grains
- Replace white rice and maida (refined flour) with brown rice, multigrain rotis, or high-fiber breads.
- Look for whole grains that aid digestion and blood sugar control.
3. Reimagine desserts
- Enjoy sweets like jalebis and kulfi occasionally, not daily.
- Try homemade versions with less sugar and healthier ingredients.
4. Add protein to every meal
- Include Greek yogurt, tofu, dals, beans, egg whites, or even small amounts of nuts.
- South Asian vegetarian diets can often be low in protein—watch out!
5. Watch how you eat, not just what you eat
- Portion control is key—especially at buffets and social gatherings.
- Eat mindfully, not just emotionally or out of habit.
6. Move more, sit less
- Aim for 30–60 minutes of aerobic activity a day.
- Break up sitting time by walking between meetings or doing chores.
7. Strengthen your body
- Add muscle-building exercises like light weights, resistance bands, or yoga.
- This becomes especially important as we age.
8. Prioritize sleep and manage stress
- Target 7–8 hours of good sleep every night.
- Reduce stress, which can lead to cravings for sugar and fat.
*Veena Rao is the Editor-in-Chief of NRI Pulse.
