Indians Have To Work Almost 10x Harder Than White People To Be Healthy

Growing up, I watched my white friends eat chips and soda for lunch, skip any kind of workout, and still have tiny waists and flat stomachs. Meanwhile, I was dragging myself out of bed at the crack of dawn to work out before school just to keep my weight in check. Even then, I always carried stubborn fat around my midsection that wouldn’t budge unless I pushed my body to extremes.

And when I did push that hard, I paid the price. I ended up with low thyroid, low hormones, and a missing period. I used to think there was something wrong with me. But then I learned about the South Asian phenotype, and suddenly it all made sense.

The “South Asian phenotype” refers to the genetic and physiological characteristics of people from South Asian countries (ie. India, Bangladesh, Sri Lanka, Pakistan, Nepal, Bhutan). It says that South Asians are more susceptible to “metabolic syndrome” than any other ethnicity.

What is metabolic syndrome?

Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

Because Indians and other South Asians are more susceptible to metabolic syndrome, we literally have to work 5-9x harder than a white person to stay healthy.

In this post, I’ll dive deep into the research on the South Asian phenotype. We’ll explore the contributing factors of this unfortunate phenomenon and consider ways to counteract this reality so we can stay healthy and fit.

Let’s get right into it.

What The Studies Say About The South Asian Phenotype

I’ve spent way too many hours going down research rabbit holes on this topic, so I’ll save you the trouble and give you the short version. This is what the data actually shows and it’s pretty eye-opening.

1) South Asians have a disproportionately higher risk of metabolic syndrome compared to every other ethnic group

About 33% of South Asian men and 11% of South Asian women at a normal body weight already have signs of dysglycemia (blood sugar issues) and dyslipidemia (cholesterol issues). Compare that to just 8% of white men and 2% of white women.

That means South Asians are five to nine times more likely to show metabolic dysfunction even when they look “healthy” on the outside. You can be normal weight and still have serious metabolic problems brewing under the surface. This is why so many South Asians get blindsided with prediabetes, type 2 diabetes, or heart disease despite never being “overweight” by standard charts. The numbers don’t lie.

2) South Asians have the highest rates of premature heart disease in the world

Because South Asians are predisposed to metabolic issues, we face at least double the risk of heart disease compared to white people. What’s even more concerning is that we have the highest rates of premature heart disease and diabetes in the world, both occurring a whole 10 years earlier than in other ethnicities. One big reason may be that many South Asians have low HDL cholesterol and small, dense HDL particles, which don’t protect the heart as well as they should. Combine that with a genetic tendency toward insulin resistance, and it creates a perfect storm for early heart problems

3) South Asians store more body fat

South Asians also carry more body fat at any given BMI compared to white people. In other words, two people can weigh the same and have the same BMI, but the South Asian person is likely carrying more fat, especially around the belly.

And let’s be honest, this shows up clearly in real life. We’ve all seen the classic Indian uncle with the giant belly. That’s visceral fat.

South Asians, particularly South Indians, tend to store more fat not just under the skin but inside their organs and tissues, like the liver, skeletal muscles, even the heart. It’s a big reason why about 25% of Indians in urban areas have Non-Alcoholic Fatty Liver Disease (NAFLD).

This type of visceral fat is the most dangerous kind. It wraps around your organs, clogs up your arteries, raises blood pressure, spikes your blood sugar, and lays the groundwork for heart disease and diabetes.

4) South Asians have a lower tolerance for high-carb diets

Here’s another big one. South Asians simply don’t handle carbs as well as most other groups. Study after study shows that if you take a South Asian and a white person with the same BMI, the South Asian will almost always have higher blood glucose levels.

Add a high-carb, high-fat diet into the mix and things get worse fast. South Asians become insulin resistant much more quickly than other ethnicities eating the same way. It’s like our metabolic system has a much lower buffer. We hit the wall earlier and harder.

5) BMI is not a good measure of health for South Asians

Because South Asians store more fat and become insulin resistant at lower levels of body fat, we tend to develop metabolic issues long before hitting what’s considered an “unhealthy” BMI. This is why BMI is basically useless as a health marker for our community. So many South Asians walk around with a perfectly “normal” BMI while having the metabolic health of someone classified as obese.

A much better indicator is waist circumference. If you’ve ever noticed those Indian aunties and uncles with thin arms and legs but a belly that sticks out, you know exactly what I’m talking about. That’s how obesity often shows up in Indians. It is concentrated right in the midsection, where it’s most dangerous.

6) Metabolic syndrome is higher in urban areas than rural ones

Historically, India has struggled with malnutrition and an underweight population. But that story is changing fast. In many cities today, there are actually more overweight adults than underweight ones.

So, what’s causing this shift?

Well, when you mix the typical Indian diet, which is high in carbs and low in protein, with the low physical activity common in urban areas, it significantly increases the risk of metabolic syndrome.

In rural India, farming forces people engage in heavy physical labor, allowing them to manage a high-carb diet. But those living in urban areas have yet to adjust their diet to match their more sedentary lifestyle.

7) Poor nutrition in early life is likely the leading cause

So why do South Asians have all these metabolic predispositions? One hypothesis suggests that many people in India experience poor nutrition during pregnancy and early childhood, leading to low birth weight and poor early life growth. This, in turn, predisposes them to Type 2 diabetes later in life.

This theory is backed by studies showing that children born underweight but who gain weight quickly during infancy and childhood have higher levels of body fat and insulin resistance as adults. Furthermore, rapid BMI gain in childhood and adolescence, but lower BMI in infancy, was also associated with glucose intolerance.

There’s also fascinating data comparing Indian and white newborns. Indian babies tend to have less muscle and visceral mass but more body fat for the same weight. They’re lighter, thinner, shorter, and carry less lean tissue, but their body fat levels are roughly the same as white babies. That poor body composition at birth is believed to carry forward into adulthood.

Picture a European newborn next to a South Indian newborn. The South Indian baby might look smaller overall but often has more belly fat and less muscle mass. That early metabolic imprint matters.

That’s why nutrition during pregnancy is SO important. Many Indian women don’t get enough protein and nutrients during pregnancy, and they have higher insulin resistance during pregnancy, which leads to higher body fat levels in newborns. These children then end up developing serious health issues later in life.

I’ve written about this in detail before:

• Indians Don’t Eat Enough Protein (Let’s Fix That)
• Pregnant Women Are Not Eating Enough Protein

When you combine this early-life programming with modern urban lifestyles and genetic factors, you get a perfect storm. South Asians tend to carry more fat, less lean muscle, and face a much higher risk of diabetes and heart disease at a younger age and lower BMI.

What This Means For Us South Asians

I’ve known about the South Asian phenotype for years, but really digging into the research made everything click into place. It explains so much about what I’ve seen my entire life.

• Why nearly everyone in my family gets diabetes or heart disease after 50.
• Why so many Indian men and women have a belly even if they’ve never touched a drop of beer.
• Why relatives who look perfectly “normal” on the outside end up with diabetes and high triglycerides.

It all makes sense now.

Facing this truth isn’t fun. But pretending it doesn’t exist won’t make it go away. We can’t change the genes we were born with, but we can understand how they work and learn to work smarter with them.

The modern urban lifestyle in India exasperates the issues. The streets are overcrowded, the air is polluted, and most neighborhoods aren’t walkable. Daily movement has been stripped out of everyday life. Most people rely on transportation to get anywhere or stay indoors all day. Indians are losing the metabolic resilience their parents and grandparents once had through sheer physical labor.

Additionally, Indians hold their traditional food in high regard and refuse to believe that the typical Indian diet could be anything but excellent. When others point out that their diet is too high in carbs and too low in protein, they become upset and defensive.

If the diet were truly that great, then why are so many Indians suffering from poor metabolic health? It’s time to stop living in denial and take ownership of our well-being. Otherwise, the future may not be as bright as we hope.

How Can We Fix The South Asian Phenotype?

Everyone wants some magic solution to the problem. But the truth is far simpler and less glamorous. Health really comes down to just two things: diet and lifestyle.

Diet

Let’s start with the obvious. Indians do not eat enough protein.
A typical Indian meal is a mountain of carbs, rice, chapati, dal, maybe a small spoonful of vegetables, and almost no meaningful protein source. The balance is completely off.

Most people don’t even realize how little protein they’re getting. It’s not intentional, it’s just cultural habit. Education is the first step. People need to understand what’s actually on their plate and how that affects their metabolism. Tools like HealthifyMe are starting to help by making food tracking easier, but there’s still a long way to go.

We also need more role models talking openly about this. Most Indians take health cues from public figures like actors, athletes, and politicians. Imagine if more of them spoke about metabolic health, insulin resistance, and the power of high-protein diets . That would plant a seed in people’s head and could actually change behavior at scale.

Lifestyle

Besides diet, lifestyle contributes significantly to India’s health crisis. Whenever I visit India, I find myself indoors most of the time. This is because the streets are dirty, and it’s generally unsafe for women to walk alone. Yet, walking is one of the most beneficial things we can do for our health.

Cultivating a stronger fitness culture could make a huge difference, especially for younger generations. Gyms are starting to pop up more, and companies like Cult.fit are leading the charge. I hope that movement keeps growing because India desperately needs it.

For many people, going to a gym isn’t realistic. Either due to traffic or long work hours. That’s why online fitness and home-based workouts are going to be game changers. Bringing movement into people’s homes removes a huge barrier.

Stress management and sleep need way more attention too. Chronic stress and poor sleep only make metabolic issues worse. I’m encouraged to see companies like Ultrahuman and Fittr introducing smart rings and wearable tools to help people actually track and improve these habits.

Parting Thoughts

Yes, the South Asian phenotype sucks! But it’s not a wall we can’t climb. Indians are capable of doing very hard things. The key is to accept our genetic reality without letting it define our future. Once we understand the cards we’ve been dealt, we can play them a lot smarter.

Instead of feeling defeated by the statistics, let’s use them as fuel. Let’s use this knowledge to set a new standard for ourselves.

It starts with the basics. Eat more protein. Move your body every day. It doesn’t have to be perfect. It just has to be consistent. Small habits compound over time.

We may have to work harder than most, but we’re not powerless. And the more of us who are brave enough to take charge of our health, the more we change the narrative for the next generation of South Asians.