Not Just Sweets: The Hidden Carbs That Could Be Worsening Your Diabetes
Dr. Vikash Maskara :: Kolkata has emerged as one of India’s urban diabetes hotspots, with health surveys estimating that nearly 1 in 4 adults in the city may already be living with diabetes, a figure far higher than the national average. What’s more concerning is that many people remain unaware of their condition until symptoms like fatigue, blurred vision, or tingling sensations in the feet begin to appear. The city’s deep-rooted love for rice-heavy meals, fried snacks, and ready-to-eat foods, combined with long hours at sedentary desk jobs, has created a perfect storm for this lifestyle disease.
What most people don’t realise is that it isn’t just sweets or desserts that raise blood sugar. Foods like white rice, refined flour breads, pasta, and biscuits, which don’t taste sweet, can have the same effect on glucose levels. A large plate of rice or noodles can cause a sugar surge comparable to that of a sugary beverage. When these refined carbohydrates dominate a meal without fibre, protein, or healthy fat to slow digestion, glucose floods the bloodstream quickly. Frequent snacking on biscuits, namkeens, or packaged chips keeps sugar levels high throughout the day, leaving the pancreas under constant strain and pushing the body toward insulin resistance.
Carbohydrates form a major part of the Indian diet, but not all carbs behave the same way. Refined versions, such as polished rice and maida-based foods, are stripped of fibre and nutrients during processing. This makes them easy to digest and quick to convert into glucose. Over time, such repetitive glucose spikes trigger insulin surges and eventually blunt the body’s sensitivity to insulin. This pattern, repeated over the years, lays the foundation for type 2 diabetes. Urban diets that rely heavily on refined grains have been shown to increase diabetes risk, especially in sedentary populations. Kolkata’s food habits fit that description perfectly. From breakfast rolls to fried evening snacks, refined carbs form the backbone of daily eating. And because these foods don’t taste sweet, people often underestimate their impact on blood sugar.
The good news is that managing diabetes doesn’t mean cutting out all carbohydrates. It’s about choosing the right ones and balancing them well. Swapping refined grains for whole grains such as brown rice, millets, or multigrain flours adds fibre that slows sugar absorption. Combining carbohydrates with proteins like dal, eggs, curd, or fish ensures a more gradual rise in glucose. Even simple habits, like adding a salad before meals or reducing the portion of rice on the plate, can significantly help stabilise sugar levels. Awareness is key when it comes to packaged foods. Many sauces, breads, and so-called “healthy” snacks contain hidden sugars and refined starches. Reading nutrition labels and checking the total carbohydrate content can help people make smarter choices.
Kolkata’s rising diabetes trend is a reminder that sweetness isn’t the only signal of danger. The type, quality, and portion of carbohydrates consumed daily matter just as much. Eating mindfully by slowing down meals, watching portions, and including fibre and protein can help balance glucose levels and protect long-term health. By becoming aware of these “invisible culprits” and making small, sustainable changes, people can reclaim control over their blood sugar, without giving up the foods they love. By Dr Vikash Maskara, Consultant – General Medicine & Diabetology, Narayana Hospital, Barasat
