In an exclusive interview, Shashikant Iyengar and Anup Singh — two metabolic health experts — speak about the low-carb diet and its benefits.
Published Oct 26, 2023 | 9:00 AM ⚊ Updated Oct 26, 2023 | 6:12 PM
The Metabolic Health Conference is a three-day conference on all aspects of low-carb diets. (X)
Amidst rapidly growing health concerns related to obesity, diabetes, and hypertension, India is gearing up to host the Metabolic Health Conference, the country’s first low-carb diet conference, from 27 to 29 October.
Pioneers in the sphere of metabolic health and low-carb nutrition, the Metabolic Health Conference is the brainchild of Shashikant R Iyengar of Metabolic Health India, and Anup Singh from dLife.in.
Speaking to South First in an exclusive interview, the duo share valuable insights into low-carb diets, Indian dietary habits, and the upcoming conference, where all aspects of low-carb diets will be discussed.
Although an engineer by education, Shashikant Iyengar’s life took a dramatic turn when he was diagnosed with diabetes in September 2015.
With 35 years of pharmaceutical sales experience and his newfound curiosity about low-carb diets, he embarked on a self-driven research journey.
In just four months, Iyengar claims to have managed to reverse his HbA1c from 7.2 to 5.2, and boasts of maintaining an average of 5 since then.
Meanwhile Anup Singh, an IIT Roorkee alum, founded dLife.in in 2014, promoting a 100 gm of carbs/day limit for Indians. dLife now has over 2,000 success stories and 1,200+ low carb/keto recipes.
Iyengar explains that a low-carb diet involves reducing the intake of carbohydrates, especially from processed foods, sugary treats, and grains. Instead of carb-rich food, one consumes whole foods rich in protein, healthy fats, and vegetables.
Meanwhile, Singh speaks about the concept of 100 g of carbs per day. He says that limiting carbohydrates to 100 g per day is the key to sustaining a low-carb diet.
In this diet, one can eat a fist full of biryani rice or any carb that fits into that framework, and then fill up on protein. One can follow a “30:35:30 or 50:50 per meal calorie count as well and manage the low-carb count allowed”, Singh adds.
Iyengar explains that the traditional ketogenic diet is dominantly high in fats, reaching up to 80-90 percent. “It has minimal protein and extremely low quantities of carbohydrates. There are many variations of this, such as the ‘modified’ Atkins diet,“ he says. These variations feature a higher protein content.
”Low carb” and “keto” are frequently used interchangeably, explains Iyengar. He says that though these diets come under the same umbrella, they are technically different.
Keto diet. (Wikimedia Commons)
However, keto doesn’t always mean a very high-fat diet; it can average around 60-65 percent of fat. For a ketogenic approach, around 30 g of carbs is allowed.
But for a low-carb approach, one is allowed to eat carbs up to 100 g, with some flexibility for those in good metabolic health.
Iyengar clarifies that most people associate low-carb diets solely with carb and fat intake, but the pivotal role of proteins, often termed the most significant macro, isn’t emphasised enough. He also explains that unlike a ketogenic diet, which typically limits carb intake to around 20-50 g per day, the 100 g carb per day approach allows for a bit more flexibility.
This level of carb intake can be considered “moderate”, in terms of carbohydrate restriction.
However, in the Indian context, “adapting to a carb limit of 30 g per day, like in a keto diet, may be challenging for many,” says Iyengar. He adds that with a 100 g carb limit, one can easily modify their daily diet and not “restrict themselves too much”.
Singh stresses that they always insist on a transition programme for those wanting to shift to a low-carb diet. He adds, “Transitioning to a new diet shouldn’t be abrupt. Changes should be made gradually, adjusting one meal at a time over 7-10 days.”
“Numerous diet trends exist in the market, leading to confusion and varying advice,” warns Singh. He adds, “We are not adhering strictly to the classic ketogenic diet, typically applied to children. Some children might have genetic issues, preventing proper fat metabolism. Except for those with specific metabolic deficiencies, the diet can work for most.”
Iyengar adds that in this low-carb diet, the focus is not on eliminating carbs but reducing them and emphasising more on protein intake.
“Historically, as hunter-gatherers, humans survived on a similar diet. We encourage real, unprocessed food consumption. Replace biscuits with alternatives like nuts, Avoid heavily-fried foods and opt for protein-rich options. We ask people to reduce the intake of high-carb foods, like roti and rice, but not eliminate them,” Iyengar clarifies.
Breakfast: Iyengar suggests consuming eggs with salads. For vegetarians, rely on pulses and dishes made with pulses. He suggests considering dishes like dosa or idli made from sprouts or pulses. Though higher in carbs, when combined with hung curd, it reduces the overall carb impact.
Lunch: For lunch, Iyengar recommends adding protein-rich foods, perhaps hung curd or paneer. He also advices introducing a variety of vegetables and small portions of grains.
Dinner: Iyengar emphasises on low-carb and high-protein dishes, like paneer-based dishes for vegetarians and meat-based dishes for non-vegetarians.
Low-carb diet. (Breathe Well-being)
“However, South Indian traditional diets may need modifications to fit this diet,” he explains. For example, sambar contains dal, so the two experts suggest moderate intake of sambar.
“People believe that consuming chapatis at night and avoiding rice will counter diabetes. But remember, all digestible carbs, regardless of type (ragi, rice, roti), eventually convert into sugar,” explains Singh.
He adds that the goal is to reduce carb intake and, in the process, reducing insulin requirements, which then controls obesity, diabetes, hypertension, etc.
While coffee intake without milk and sugar is allowed, it is best to reduce tea to one cup a day, he says. And while both jaggery and sugar are not allowed, Iyengar recommends the use of stevia.
The duo add, “With this diet, there’s no need to eat six times a day. This reduces kitchen workload, with a maximum of two or three meals suggested.”
As far as vegetables are concerned, Iyengar says that one can Include all non-starchy, above-ground vegetables. “Avoid starchy underground root vegetables such as potato, yam, and beet,” recommends Singh.
With an increased incidence of metabolic disorders in India, several health issues can be addressed by this diet, says Iyengar, a key organiser of the three-day conference.
Metabolic Health Conference. (X)
He highlights, “The main goal is to address misconceptions about low-carb diets and emphasise its safety and effectiveness. We’re also aiming to provide a platform for international collaboration, with representation from 15 countries, giving a comprehensive view on global practices.”
The organisers have ensured that a majority of the speakers on this platform are medical doctors. The event was initially planned as an in-person event but now, it will be accessible virtually, owing to the current global conditions.
Iyengar says that this shift was designed to accommodate health experts, particularly doctors, to share their knowledge on a broader scale.
The conference will not only be hosted on a dedicated platform but will also be live-streamed on YouTube, ensuring maximum reach. Among the event’s line-up of speakers are renowned professionals like Dr Eric Westman, a leading expert in the keto diet, and Dr David Unwin from the UK, who has gained accolades for his work in diabetes remission.
Other notable participants include physicians from South Africa and various esteemed organisations associated with low-carb diets.
Meanwhile, in a move to democratise access to vital health information, registration for the conference has been made completely free. With this, they aim to eliminate financial barriers and ensure that knowledge about metabolic health reaches as many individuals as possible.
Iyengar also mentions that he would be available for consultations, further adding value to the already extensive list of offerings. For those interested in attending, registrations are now open. To book your spot and for more information, visit the official website at metabolichealthindia.com.
