Health experts are drawing attention to a growing concern: South Indians appear to face a higher risk of developing diabetes compared to people in other regions.
The reasons involve both body composition and long-standing dietary patterns.
A recent message by internal medicine specialist Dr. Swathi R Bhat said on social media that many South Indians tend to have lower muscle mass but higher visceral fat despite looking healthy. This combination, she says, increases insulin resistance and places individuals at greater risk for diabetes.
Specialists agree that the pattern is not just visible on the surface.
According to studies, muscle mass plays a critical role in regulating blood sugar. When lean muscle is low, the body struggles to use glucose efficiently, while excess deep abdominal fat releases substances that further disrupt insulin function. This metabolic profile is common in the region, and even people who are not overweight may be prone to the disease because their bodies have less muscle tissue available for glucose uptake.
Dietary habits are also part of the concern.
Traditional South Indian meals, while culturally rich and deeply rooted, rely heavily on polished white rice and fermented staples such as idli and dosa. Experts note that these foods, when eaten three times a day without sufficient protein or fibre, digest quickly and create repeated spikes in blood sugar. Over time, this puts continuous strain on the pancreas and gradually reduces insulin sensitivity.
Doctors emphasise that the solution does not require abandoning traditional foods.
Instead, they recommend small but consistent modifications. Starting meals with a source of protein such as curd, lentils, or eggs, adding more vegetables through dishes like poriyal or salads, and pairing carbohydrate-heavy items with protein-rich accompaniments like peanut chutney or lentil-based sides can help stabilise blood sugar levels.
Alongside dietary adjustments, two to three days of strength training each week and reducing long periods of sitting through short walking breaks can further improve how the body handles glucose.
Experts also highlight that sleep quality and stress management play an important role in reducing fat accumulation and regulating appetite.
The emerging consensus among health professionals is that South Indians do not necessarily need to change what they eat, but rather how they structure their meals. With diabetes cases rising across the region, they say that greater awareness and a handful of practical changes in daily routines could significantly lower the risk for millions.