- 1 day ago
In this episode of Health 360, we discuss the research conducted by the Indian Council of Medical Research (ICMR) which indicates that 62% of calories consumed by Indians come from the poor quality of carbs.
Category
🗞
NewsTranscript
00:00Hello and welcome to a brand new episode of Healthy 60. On the show this week we will be telling you about the findings of the Indian Council of Medical Research that indicate that 62% of the calories consumed by Indians is coming from poor quality carbs and that obviously is the reason why our diabetes and obesity levels are shooting up like never before.
00:22What's with this obsession? Also on the show, the magic of the solace muscle and how that muscle on your calf can help you control your post meal blood sugar spike. Lot more news around the world of health, wellness and fitness. Up ahead on the show, I'm Sneha Murdani. Let's begin with the headlines.
00:42Within six months of its launch, L.I. Lili's diabetes and weight loss drug Mount Jaro has become India's second highest selling medicine, clocking 80 crore in sales in September alone.
00:58The once a week injectable has surged amid India's growing obesity and diabetes challenge, overtaking leading brands like Panty.
01:0622 children in Madhya Pradesh have died after consuming contaminated cough syrup in India.
01:16The errant pharmaceutical company Shreesan Pharma has been sealed and closed down. The owner on the run has now been arrested.
01:24The World Health Organization has expressed concern over a regulatory gap in India's screening of locally sold syrup medicines following the deaths of 22 children linked to toxic dithylen glycol in cough syrups.
01:43The WHO emphasized the need for improved domestic regulation to prevent such incidents. CDSCO, India's Central Drug Regulatory Authority, has said none of these products are exported to other countries.
01:58An RTI file by India Today has exposed alarming gaps in Delhi's public health care infrastructure.
02:08Nearly one in three ventilators across top hospitals, including Maulana Azad Medical College and Lokniak Hospital in the National Capital, are non-functional.
02:18Once vital during the COVID crisis, these life-saving devices now lie defunct, raising serious questions about maintenance and accountability.
02:26Delhi Health Minister, Pankaj Singh has responded, promising urgent action to fix the lapses.
02:35The 2025 Nobel in Medicine Honours discoveries proving the immune system isn't just reactive, it self-regulates like a thermostat.
02:46Japanese scientist Shimon Sakaguchi found regulatory T-cells that prevent the body from attacking itself.
02:54Americans, Alexander Rudensky and Fiona Parry decoded how the cells control immune balance.
03:03The breakthrough reshapes treatment approaches for auto-immunity, allergies and cancer.
03:10They truly are the serial killers and why wouldn't we call them that?
03:17Well, at the end of the day, that's what's really driving the diabetes and the obesity epidemic in India.
03:23A research by the Indian Council of Medical Research indicates towards a direction that 62% of our calories of all Indians is coming in from poor quality carbs.
03:33And that's the reason why we're red flagging over-consumption of rotis, rice and other kinds of carbohydrates which actually make up maximum part of the quintessential Indian Thali.
03:47We decided to explore how you can fix that in your breakfast, your lunch, your dinner and your evening snacks.
03:54Here's more.
04:03India is the diabetes capital of the world.
04:19That really is no secret.
04:21We have the maximum number of diabetic patients in the world.
04:25We are quickly on the way to become the obesity capital of the world as well.
04:29Obesity levels have doubled in India in the last one decade.
04:34Metabolic diseases are increasing.
04:36And that's a big problem there.
04:38That's perhaps the reason why the government body called the Indian Council of Medical Research decided to undertake a survey on what really is going wrong.
04:47Now, this survey done by the Indian Council of Medical Research has found one basic thing.
04:53That Indians are getting their nutrients, essentially their carbohydrates and that forms a majority part of the diet.
05:02So, we are going to give you an idea about what a good breakfast, a good lunch and a good dinner looks like.
05:09And also tell you on where you are going wrong in your carb intake.
05:13Well, be truthful to yourself.
05:15How many times have you thought that this is actually a healthy breakfast?
05:20This is a masala dosa.
05:22Let me just pick it up for a better view for our viewers.
05:25And of course, it's got sambar.
05:27It's got chutney.
05:29And it's a masala dosa with a particular, the usual potato filling in it.
05:34And these are idlis.
05:35You know, I've heard this so many times from a lot of people that, you know, a South Indian breakfast, yes, it's a very tasty breakfast.
05:42But it is not really a light breakfast in the sense of the word that it is very, very heavy in carbs.
05:50So, this becomes absolutely problematic.
05:54Then comes a typical North Indian breakfast.
05:57Chole and a batura.
05:59Now, think about the deep fried batura and the chole, which is literally dripping in oil.
06:05That's how we prepare it, don't we?
06:07Bread and jam or bread and butter, especially because the quality of bread in our country is questionable.
06:15It is brown bread, but I'm very sure this is purely caramelized and nothing else.
06:20So, bread, jam isn't a good breakfast option.
06:24Muesli, again, or cornflakes or chocos, you know, these are products that are quickly given to children because they tend to finish it up quickly in the morning, when you have a school bus to catch.
06:35Trust me, it's the worst thing to put at the body.
06:43So, let's tell you a little about good breakfast options.
06:47Well, if you're a non-vegetarian, nothing better than this.
06:50Well, this is a boiled egg, but you can use it in different forms, for example, a scramble is good enough, little bit of an oil or even ghee or butter, that's why you can use, mark my words, if you're having a paratha or a dosha, you'll probably be hungry by noon, but not when you're having an egg.
07:09Well, vegetarians have got nothing really to worry about.
07:12There's paneer, there's tofu, you can do a quick rajma chaad, which is basically rajma boil, you know, with some chopped onions and tomatoes, put in that and it's stirred together.
07:25That's a great breakfast if you are a vegetarian.
07:28Greek yogurt, essentially, this is high in protein, more protein than regular dahi.
07:34Greek yogurt with some nuts is a great breakfast option.
07:38Let's talk a little about what we're having in the afternoons.
07:42Our lunch, typically an Indian, a lunch would be dal, chawal, sabzi, healthy, doesn't it?
07:48Nothing fried in it, what's really wrong with it?
07:50But the big question, it's loaded with carbs.
07:54So, if I have a methi pulao today, which I do for lunch, I also have potato.
08:01This is also a very carb-heavy meal.
08:03What you could do is that throw in an omelette, reduce the quantity of the rice, add some salads and foods which are carb-heavy.
08:12Essentially, what I typically do is fill myself up with proteins, for example.
08:17So, if you're having a pulao, throw in an omelette, reduce the quantity of the rice, have the dal, have the sabzi.
08:23If you're thinking that your regular dal and your chawal and your sabzi is giving you protein, it's a mistake that you're making.
08:30It's giving you more and more carbs.
08:33The other thing that vegetarians can do, a lot of people say, you know, we don't like paneer or we are vegan.
08:41Soya chunks.
08:42A soya chunk sabzi like this, minimal oil is great and goes with your roti as well.
08:48So, fill yourself up with this for lunch, another popular thing to do is grab your favourite rajma and chawal.
08:57In that case, when you're really craving for rajma chawal, what you can do is reduce the quantity of your chawal to very minimum and fill yourself up with rajma.
09:08A lot of people even like consuming just rajma, like a curry, but not have any sort of a side with it.
09:16For example, not have any roti or not have any rice.
09:19That's a great way of moving forward.
09:21Now for dinner.
09:22We tend to kind of repeat what we're having for dinner.
09:26It's similar to what we've had for lunch.
09:28For example, if you're having dal, sabzi, chawal for lunch,
09:32we usually will have some sort of a sabzi or roti with maybe raita for dinner.
09:39What you can actually do is that you can with the same ingredients,
09:43work towards getting enough protein heavy meal.
09:47And a meal which is low in carbs.
09:49Because most of us actually end up going to bed right after our dinner.
09:54What you can actually do is that avoid your rotis for the night, avoid your rice for the night.
10:02Grilled foods are great and they aren't really fancy.
10:07You can grill a chicken, you can grill any kind of lean meat that you like.
10:11So the other thing is that a lot of people think that they're not having excessive salt or excessive sugar.
10:17Many people say,
10:18The fact is that salt and sugar are hidden in many food products.
10:25The condiments for example.
10:27Your pickle has got a lot of salt.
10:30Reduce the intake of this.
10:31Also your papad has got fair amount of salt.
10:34That is something that you should be mindful about.
10:37So to sum it up,
10:37the Indian thali in my opinion
10:40and in the opinion of many doctors, nutritionists, dietitians
10:44is actually very healthy.
10:46The problem is with the timing of what we eat and the proportion.
10:50Remember that it always is a game of portions
10:53and that is something that you must be mindful about.
10:58Alright, let's get another word from Madhavi Shilpi,
11:00a diabetic coach and also a nutritionist.
11:03Thank you so much for speaking with us.
11:06You know I want to ask you,
11:07the traditional Indian thali is actually very healthy, isn't it?
11:10But the problem isn't the portion,
11:12the problem is that it is carb heavy.
11:14Once that is settled, it isn't that bad, isn't it, Doctor?
11:18The traditional Indian thali is beautifully diverse
11:21and deeply nourishing.
11:23It's brought together grains, legumes, vegetables,
11:28the chutneys, papas, pickles, dahi
11:30and then sometimes paneer, fish, chicken, eggs.
11:35In the times when this thali was eaten
11:38and it was carb heavy with the rotis
11:41and the rice and the bhakris,
11:43people used to be more physically active.
11:46People walked everywhere,
11:47did a lot of manual labor,
11:49perhaps in farms or in their homes.
11:52But in today's times where we are much more sedentary,
11:56much more stressed out,
11:58mealtimes are not divided correctly,
12:00this thali is proving to be very imbalanced.
12:04What we're looking at is reducing the portion of carbohydrates,
12:08that's the roti and the rice that form the part of this thali
12:12and replacing some of that with better quality proteins.
12:16So it's only when food choices are being done correctly
12:27does portion control come into play.
12:30It's not possible to have smaller portions of burgers
12:33and ice cream and coke and still be healthy.
12:37So choose better food and then go down to portion control.
12:42Even healthy food when overeaten can tip over calorie balance
12:47and then continue to add to problems like belly fat
12:51and insulin resistance.
12:53So being mindful of what is going on your plate is important.
12:57Also, there is a perception that, you know,
12:59vegetarians don't have too many sources of protein in their diet.
13:03Tell us, isn't that really a myth?
13:05There's a lot of protein sources for vegetarians as well
13:08in breakfast, lunch and, you know, if at all,
13:11it has to be three meals.
13:13Most breakfasts eaten across India are usually carb heavy.
13:16There's poha, there's upma, there's idli, there's dosa,
13:20there's toast.
13:21But they can be balanced out by adding protein to them.
13:26So good protein-rich breakfast options for vegetarians in particular
13:30could be doing a paneer burji on the toast instead of jam on toast.
13:35The paneer could also be tofu if you don't want to eat dairy.
13:39Millet or legume-based chillas and dosas are great as well.
13:44So a moong dal chilla filled with a little bit of grated paneer,
13:48chutney and dahi would be wonderful.
13:50If all else fails, even a protein smoothie made with nut butters,
13:54seeds would be an excellent choice.
13:56I'm going to thank you for joining in and sharing your views with us right here on Healthy 60.
14:01Very often you don't have time to go in for that walk after a meal which of course is ideal.
14:06What do you do then?
14:08You immediately have to come back and sit perhaps for your work or while in office.
14:13Well, simple calf raises while on a seated position.
14:16Exercising your solace muscles is going to help you in a great way to control your post-meal sugar spike.
14:26And that is something that's going to help people in general and also of course people who are suffering from diabetes.
14:33This study is peer reviewed.
14:35We aren't really saying it.
14:37It's packed by solid science.
14:39Here's the magic of the solace muscle push-up.
14:42What if I told you that while seated like this, you can use your calf muscles and that actually is a very good way
14:51to beat your blood sugar spike after a carb heavy meal.
14:57Sounds unbelievable?
14:59Trust me on that.
15:02The solace push-up done exactly like this by raising your calf muscles while you are seated.
15:09Exactly in rhythm like the way I'm doing.
15:12This is actually the simplest exercise.
15:15All you have to do is push up your calves up and down exactly like this.
15:20This is actually a low effort activity which you can do even while sitting, after your meals, while in office,
15:25even while watching TV.
15:27This really doesn't require much of an effort but it requires rhythm.
15:32Raising your heels in this fashion actually activates your calf muscles.
15:36Now we often do this while exercising at the gym as well.
15:39But right here the good thing is that you don't really require to be in a gym set up.
15:43You can be seated, it can be discreet and it can be done very very silently.
15:49For those who are pre-diabetic or already have elevated sugar levels, this is an excellent exercise.
15:56So what really is the science behind it?
15:59Well your calves contain a solace muscle.
16:01It does the job of soaking up extra glucose.
16:04The study that supports this is published in the National Library of Medicine.
16:09A simple seated calf raise can boost local oxidative metabolism.
16:14The study's participants showed glucose reduction of up to 52% in some cases.
16:20The study introduced the term solace push up.
16:23But unlike other muscles that get fatigued very quickly, the solace muscle isn't really wired like that.
16:30It's actually wired to work efficiently for hours together.
16:35The study showed this movement increases glucose uptake without relying on glycogen stores,
16:41making it ideal for managing post-meal sugar spikes.
16:45Think of this as a biological trick that works silently while you sit.
16:51But this really isn't your replacement for regular exercise or healthy eating.
16:57There is no escaping that.
16:59Hello and welcome to this special segment of Health360.
17:04Well last week the world observed the World Health Day, reminding us of how crucial heart health is in our daily lives.
17:11And today we are joined by a very special guest, Dr. VK Jain, fondly known as the CPR Doctor of India.
17:17Dr. Jain has trained over 2 lakh citizens in CPR, campaigned tirelessly for mandatory CPR education in schools
17:27and has taken his mission far beyond hospital, working on environmental sustainability, solar energy, rainwater harvesting
17:35and community hygiene initiatives across Rajasthan.
17:39He was recently awarded a state-level honour by the Chief Minister of Rajasthan
17:43for his outstanding contributions to public health and environmental awareness.
17:49Dr. Jain, thank you so much for your time.
17:51I want to begin by asking you about your mission around CPR training which is touch over 2 lakh lives.
17:58What really made you start this movement and how serious really is the awareness gap
18:02when it comes to CPR and emergency cardiac care in India?
18:07During 45 years of my clinical practice, I saved thousands of lives.
18:13But unfortunately, many lives could not be saved because the person standing nearby, the relative
18:21or friend was not aware about CPR and that patient could not be survived because he didn't
18:28get the first responder response initially.
18:32So that led me to think that all Indian citizens should be trained in CPR.
18:40To achieve that mission, I sold my hospital and I have dedicated my whole life to get CPR training included
18:54in the school curriculum so that all the citizens can be trained in some years as it is being done
19:01in other countries. The gap in Indian or foreign CPR rate, the bystander CPR rate in India is less than 2%.
19:11It is dangerously low. While in developed countries, 50 to 70% of people are CPR trained.
19:18So most of the victims who have sudden cardiac arrest, they get CPR till the ambulance arrives to the hospital services are available.
19:28So this is very reasonable condition and once all the citizens are trained, then no patient will die without CPR.
19:38The other gap is the ambulance response time is very low, very high, very inconsistent.
19:45It is very unpredictable and taking a lot of time and CPR awareness in the society is very poor.
19:54So this gap has to be fulfilled. The question of cardiac emergency services, it is very good in hospital settings.
20:03But before hospital setting, it is very poor.
20:08Doctor, you've strongly advocated for CPR training to be made mandatory in schools.
20:13Why do you believe this is critical and how do you see transforming public health at the grassroots really?
20:20School children are like Korakagaj, Karchagada, Fresh Clay, Blank Paper.
20:29They can be taught easily, they learn easily and they retain the knowledge till life ends.
20:37And they carry this message to the family society.
20:41Teaching in school is very easy, cost effective, doesn't need more manpower or money or material.
20:48And it is being practiced in most of the developed countries.
20:52But we are seeing that in developed countries, this much CPR awareness is all because of there is mandatory in a school curriculum,
21:02in secondary school syllabus.
21:07And if in India it is introduced, then 2 to 2.5 crore students get admission in 10th class.
21:15Means 2.5, about 2.5 crore of students pass every year.
21:21And if they are all CPR trained, then by 2047, when we are expecting Vixit Bharat,
21:27at that time more than 50 to 60 crore of public will be CPR trained.
21:32That means every household will have one or two CPR trained person.
21:38And my mission will be worth if even one child saves his parent, father or relative or friend.
21:48You've also worked tirelessly on solar power, tree plantations, water conservation.
21:53What connects heart health and CPR with environmental sustainability in your vision for a healthy India, sir?
22:01As all of we doctors say, throughout my life I have practiced and treated my patients with medicines.
22:09But in MBBS we have one big full subject of PSM, preventive and social medicine.
22:17That teaches us not only medicine and surgery, but prevention, how to prevent.
22:23Prevent by social methods, social changes we can do.
22:27And it was taught that prevention is better than cure.
22:31The prevention is more important.
22:33So, the most important thing is environment, if it is pure, it is not polluted, if it is clean.
22:41So, I have installed solar panels for clean energy, green energy, rainwater harvesting for pure water and water recharging.
22:51Then plantation, even more than 1000 people in one place.
22:55And I filed a PIL in Rajasthan High Court for door to door collection of garbage across the Rajasthan state.
23:03And since 2016, it is being practiced in Rajasthan because of my PIL.
23:09Secondly, I have established food safety laboratory and I am motivating for landless kitchen garden.
23:15So, my aim is if persons are getting unpolluted things, then it will be heart friendly, health friendly.
23:24So, in one way, I can say that this is my CPR of society, CPR of environmental.
23:32Well, after this year's World Heart Day, what is the message that you want to give to ordinary citizens?
23:40You know, those people in smaller towns, rural India, when it comes to prevention, early action and community readiness?
23:48Too much saddening, disheartening that especially after COVID, the heart attacks and cardiac arrest incidents has drastically increased.
24:00This is all because of one reason is lifestyle changes.
24:05There are many things one can do about lifestyle changes.
24:09One is avoid fast food.
24:11Fast food means it kills you fast.
24:14Then there are fast delivery apps are there.
24:17No doubt they deliver you food very fast, but they deliver you to Yamraj also very fast.
24:23They cannot give the food which our Nani, Dadi used to cook and prepare.
24:31If you follow those principles, then there will be no problem.
24:34Then I will request all of the students that avoid stress to moderate exercise and take good sleep.
24:46Good sleep is very important.
24:48Sleep prevents most of the diseases, treats the diseases and sleep improves all health parameters.
24:58My main mission, which is CPR in schools.
25:04So I request everyone, please get trained in CPR, teach other CPR.
25:12I request you all to request to the government, to NCRT, to secondary school board, state and central boards to include CPR, training and secondary school curriculum.
25:29In the end, I can say,
25:31Jo kare apno se piyad, wo seekhe CPR.
25:35Well, thank you, Dr. Jain, for your insights, your work, your unmatched commitment to saving lives, not just in hospitals, but in homes, schools and communities across India.
25:45Your journey proves that health is not just about treatment.
25:48It's about prevention, so much about awareness and empowerment as well.
25:52It's all in this special segment of Healthy 60.
25:54Until next time, stay informed, stay prepared and stay healthy.
25:58..and stay healthy.
26:00.
Recommended
3:44
0:50
2:00
Be the first to comment