Unlocking Vibrant Health: How AR Rahman’s Inspiring Dietary Habits Combat Insulin Resistance and Defend Against Diabetes
Music maestro AR Rahman recently shared insights into his dietary habits during an appearance on The Great Indian Kapil Show. The 59-year-old composer revealed that he has been steering clear of sugar for the past decade and has also reduced his rice consumption. When asked by judge Archana Puran Singh if he indulges in sweet treats like gulab jamun, Rahman shook his head, underscoring his commitment to a healthier lifestyle.
Dr. Vijay Negalur, Head of Diabetology at KIMS Hospitals in Thane, commented on Rahman’s dietary choices, emphasizing the benefits of cutting added sugar and refined carbohydrates over time. “By doing so, individuals can stabilize blood sugar and insulin levels, thereby lowering the risk of type 2 diabetes, fatty liver disease, and weight gain,” he noted. Dr. Negalur highlighted that insulin sensitivity naturally declines with age, making these adjustments even more crucial.
Excessive sugar intake leads to spikes in blood sugar, prompting the pancreas to produce more insulin. Over time, this can cause insulin resistance, where the body stores sugar as fat instead of converting it into energy. “This increase in insulin resistance raises the likelihood of metabolic disorders,” Dr. Negalur explained.
In the context of Indian diets, one might wonder whether reducing rice is as significant as cutting sugar. Rice often serves as a primary carbohydrate source in many Indian meals, and Dr. Negalur pointed out that polished white rice can exhibit similar effects to sugar by causing rapid glucose spikes. He advises that instead of completely eliminating rice, moderating portion sizes can significantly improve blood sugar control post-meals.
While it’s beneficial to limit added sugar, Dr. Negalur reassures that complete avoidance isn’t necessary for everyone. “Occasional small amounts are unlikely to be harmful, provided the overall diet remains healthy,” he stated. He cautioned that hidden sugars found in drinks, desserts, and processed foods can accumulate quickly and should be monitored.
Diabetes generally develops gradually, which is why Dr. Negalur underscores the importance of regularly limiting sugar and refined carbs. “Such practices reduce stress on insulin-producing cells and help maintain metabolic health before blood sugar levels become problematic,” he advised.
However, he warns that overly restricting carbohydrates could lead to fatigue, nutrient deficiencies, and difficulty maintaining dietary changes. “Carbohydrates from whole grains, fruits, and vegetables play an essential role. The focus should be on choosing healthier carbs and maintaining balanced meals rather than drastic eliminations,” he added.
In summary, moderation rather than deprivation should be the guiding principle for those wishing to improve their dietary habits. Dr. Negalur encourages reducing added sugar, limiting large portions of refined rice, and pairing carbohydrates with proteins, fiber, and healthy fats. These consistent choices can yield significant long-term benefits to metabolic health.
This article reflects insights gathered from experts in the field and aims to promote a balanced understanding of dietary choices. Always consult your healthcare provider before making any significant changes to your nutrition or lifestyle.
Original Source: https://indianexpress.com/article/lifestyle/food-wine/ar-rahman-no-sugar-diet-10-years-less-rice-expert-10508901/
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Publish Date: 2026-02-10 05:00:00
