How Indian History & Culture Shaped Our Health Today

By: Coached By Arjav | February 11, 2025
Indian Nutrition, Health, Weight Loss

Overview

Indian food is a reflection of our history, struggles, and survival adjustments. For years, our ancestors didn’t eat based on modern nutrition science; they ate based on what was available, lasted the longest, and kept them full during times of scarcity. From the famines under British rule to deeply rooted cultural traditions, the way we eat today has been shaped by the generations before us. These don’t necessarily support the lifestyles we live now. Today, obesity, diabetes, and metabolic disorders are on the rise, and much of this is because we are still eating as if we are in “survival mode”, despite living in an era of abundance.

To understand why so many Indians struggle with weight gain, insulin resistance, and a lack of muscle mass, we need to look back at the history that forced dietary shifts, the cultural emphasis on carbohydrate heavy foods, and how our inherited eating habits no longer align with our modern lifestyles.

How Famines in the Indian Subcontinent Changed Our Diets

India has a long history of famines, but the most catastrophic occurred under British rule. The Bengal Famine of 1943 alone killed an estimated 2-3 million people. Not because food wasn’t available, but because colonial policies diverted supplies elsewhere. Other famines before and after this one forced entire communities into food hoarding, rationing, and prioritizing calorie dense foods over balanced nutrition. These experiences deeply impacted how Indian families view food today.

For many older generations, the idea of wasting food was looked down upon. Culturally, we are expected to finish everything that’s available, whether you're hungry or not. This has led to mindless overeating becoming normalized, where feeling “full” is mistaken for proper nourishment. The issues of starvation also created an obsession with making food as filling as possible, which is why even today, traditional Indian meals prioritize quantity over quality. The goal wasn’t to eat for muscle recovery, fat loss, or longevity. It was simply to survive.

Another consequence of these food shortages was the dependence on long lasting, calorie dense staples like rice, lentils, and ghee. These foods were cheap, stored well, and kept people full for long periods. But while they were essential for survival in an era of malnutrition, they no longer suit a modern world where we are more sedentary, consume excess calories, and have easy access to food at all times.

Why Indian Diets Became So Carb-Heavy

If you look at a typical Indian meal you’ll notice one thing: it’s overwhelmingly carb dominant. Our diets are built around rice, roti, dal, and potatoes, with protein lacking. In rural India, farmers and laborers relied on high carb diets because their physically demanding work required a quick source of energy. They would burn off large amounts of calories daily, making rice, wheat, and millet the ideal fuel. However, in today’s world, where many people work desk jobs and engage in minimal physical activity, this same high carb diet leads to fat gain, insulin resistance, and metabolic issues.

Religious and economic factors also contributed to India’s low protein intake. Hinduism and it’s subsects promote vegetarianism, and while plant based diets can be effective, many Indians rely on low protein vegetarian foods like dal and rice, which lack a complete amino acid profile and enough protein. Meat was often reserved for special occasions, and even among those who ate it, portion sizes were small. Dairy, which could have been a strong protein source, was often used in the form of ghee or sweets rather than purer protein sources like paneer or Greek yogurt. As a result, protein deficiency became common, which is why even today, many Indians struggle with poor muscle development, slow metabolism, and a lack of recovery.

The Fear of Protein

Another side effect of food scarcity was the deep rooted fear of protein. Many Indians, especially older generations, believe in myths like "too much protein damages the kidneys". These misconceptions come from a time when high protein diets were rare. Since most people didn’t consume large amounts of protein, kidney issues weren’t actually caused by protein itself, but by underlying health conditions worsened by poor nutrition. 

These outdated beliefs continue to hold people back from optimizing their diets. Instead of prioritizing proteins like paneer, eggs, and chicken, many Indians still believe that carbs should form the majority of their plate. Instead of using healthy fats like ghee, coconut oil, and nuts, they rely on refined vegetable oils that cause inflammation and long-term health problems. These choices are now contributing to India's rising obesity and diabetes epidemic.

How to Adapt the Indian Diet for Modern Health Goals

While traditional Indian food is nutritionally diverse, it needs modern adjustments to align with today’s fitness and health goals. The good news? You don’t have to give up Indian foods, just tweak them for better balance.

First, we need to increase protein intake. This means adding paneer, greek yogurt, tofu, chicken, or eggs to every meal. Second, we need to control carbohydrate intake. Carbs aren’t bad, but they should be timed around physical activity. Eating a big bowl of rice when you're inactive? Not ideal. But having carbs post-workout for muscle recovery? That’s when they’re beneficial.

Lastly, we need to eat healthy fats in moderation. Ghee, coconut oil, nuts, and seeds should be consumed in moderation to support brain function and hormone health. Cutting out refined and seed oils can make a massive difference in reducing inflammation.

Breaking Generational Diet Cycles

The way we eat today is a product of history, survival, and cultural evolution. Our ancestors ate the way they did because they had to, not because it was the best approach for long term health. But we now live in a time where we can choose better foods, time our meals smarter, and build stronger, healthier bodies without giving up our cultural roots.

By making small adjustments, we can enjoy the best of Indian food while preventing the health issues that affect our community today. It’s time to break generational cycles and fuel ourselves based on science. Not just tradition.

If you’re struggling with weight loss, energy levels, or balancing Indian food with your fitness goals, I can help. As an online fitness coach specializing in Indian diets, I’ve helped many South Asians transform their health while still enjoying the foods they grew up on.

Schedule a free consultation call with me today and let’s create a game plan that works for you. Click Here to book your call!