Irshad Ahmad Shah
irshadshah401@gmail.com
Across India, the food that once nourished generations is now quietly turning against them. From bustling cities to remote villages, dietary patterns have changed faster than bodies could adapt. Refined grains, processed sugars, and sedentary lifestyles have become the silent architects of one of the country’s most urgent health crises “diabetes”. India is now called the “diabetes capital of the world”, with more than 100 million people affected, according to the Indian Council of Medical Research. What was once a disease of affluence has seeped into every class, every household, and every age group. The modern Kashmiri diet, once full of natural, seasonal foods, has slowly shifted toward processed and refined meals. From polished white rice to sweetened kehwa, bakery goods, and fried snacks, we have moved away from the traditional balance that once kept our ancestors healthy and strong. From a food technologist’s point of view, understanding how different foods affect our blood sugar is key. Foods are classified by their glycemic index (GI), meaning how fast they raise sugar levels in the blood. Low-GI foods, such as whole grains, pulses, vegetables, and fruits, release energy slowly and help control glucose. High-GI foods like white rice, white bread, or sugary drinks cause sugar spikes and harm long-term health. However, whole grains like brown rice, barley, oats, and millets can significantly reduce the risk of developing Type 2 diabetes. In Kashmir, even small changes, like replacing refined tchot (Kandur bread) with whole wheat or millet versions, can make a difference.
The Growing burden
Doctors across Jammu and Kashmir have repeatedly warned that diabetes cases are increasing at an alarming rate. As of late 2024, over 46.9 lakh people have been registered under the National Programme for Prevention and Control of Non-Communicable Diseases, with 3.4 lakh actively receiving treatment. Health experts also note that about 7.8 % of J&K’s population is diabetic and 10.5 % is prediabetic, signaling an urgent public health concern. What makes this more concerning is that many remain unaware of their condition until serious complications arise like blurred vision, kidney problems, or heart disease. Diabetes is not just a disease of sugar; it is a condition that quietly reshapes every organ over time. Scientifically, diabetes is caused when the body either cannot produce enough insulin (a hormone made by the pancreas) or cannot use it properly. This leads to excess sugar in the blood, damaging nerves and blood vessels.
Changing Food and Lifestyle Patterns
Traditionally, the Kashmiri diet was rich in natural fibers and moderate in calories. People ate haakh (collard greens), lentils, turnips, barley bread, and seasonal fruits. Hard physical work in fields, orchards, and mountains balanced calorie intake naturally. The rhythm of life was slow, and meals were simple yet fulfilling. Today, much of that balance is gone. Urbanization, sedentary jobs, and processed foods have changed eating habits. We now consume refined rice, bakery products, sweetened tea, and oily foods far more than before. Wazwan, once reserved for weddings and special occasions, has become a frequent indulgence that is rich in fats, red meat, and salt. Add to this the modern addiction to sugary beverages, instant noodles, and snacks, and we have the perfect recipe for metabolic chaos. Physical activity has drastically declined, especially among youth, who spend more time on screens than in fields or play.
Genetic and Environmental Links
There’s also a genetic dimension to the story. Studies conducted by the University of Kashmir and Sher-i-Kashmir Institute of Medical Sciences suggest that Kashmiris may have a genetic predisposition to insulin resistance. This means that when lifestyle habits worsen such as poor diet or lack of exercise the risk of developing diabetes increases more rapidly than in populations without this genetic sensitivity. Environmental changes add another layer. Winters in Kashmir, once harsh and full of physical chores like fetching wood and snow-shoveling, are now milder and mechanized. Cold weather leads people to consume more high-calorie comfort foods, while less outdoor movement compounds the issue. Moreover, mental health stress, long winters, and social tensions all part of the valley’s lived experience are scientifically linked to metabolic disturbances through stress hormones like cortisol. In short, our genes may load the gun but our lifestyle pulls the trigger.
Faith, Food, and Moderation
Beyond science, every faith and tradition offers deep wisdom about food. Islam, for instance, emphasizes moderation “Eat and drink, but not to excess” (Qur’an 7:31). Prophet Muhammad (peace be upon him) advised that one-third of the stomach should be for food, one-third for drink, and one-third left empty (Tirmidhi). This teaching perfectly aligns with modern nutritional science on portion control and metabolic balance. Fasting during Ramadan, when done carefully under medical guidance, has even been shown to improve insulin sensitivity and reduce harmful cholesterol. Hinduism encourages sattvic food that originally comes from ancient Indian philosophy, especially Ayurveda and yogic texts like the Bhagavad Gita that emphasis on pure, natural, plant-based meals that nourish both body and mind. Christianity and Buddhism also teach moderation and gratitude, reminding us that mindful eating being conscious of what, how, and why we eat helps prevent overindulgence, a key factor in lifestyle diseases like diabetes.
Social and Cultural Dimensions
In Kashmiri culture, food is love. To refuse food is almost seen as an insult. Guests are welcomed with endless cups of kehwa, plates of bakery, and dishes of meat even when not necessary. This generosity, beautiful as it is, has taken an unhealthy turn. Many families continue to associate well-being with overeating or weight gain. “Khodayas meher chu, haer chu gasa!” (God’s blessing shows in a full body) this old saying, once a compliment, now hides a danger. Obesity has become normalized. Women, especially in rural areas, face an added challenge. Due to cultural norms, many have limited outdoor activity and awareness about nutrition. This leads to higher rates of diabetes among women, especially during or after pregnancy (gestational diabetes), which also increases risk for their children. Community awareness programs at mosques, schools, and village centers can play a transformative role. Just as imam sahibs guide people toward spiritual health, they can also remind them that taking care of one’s body is an act of ibadah (worship).
Global and Local Lessons
Globally, diabetes is one of the biggest public health crises. The World Health Organization estimates over 500 million people worldwide live with it. Yet, many success stories offer hope. In Japan, traditional diets of fish, vegetables, and green tea low in sugar and fat have helped keep diabetes rates among the lowest globally. In Mediterranean countries, the use of olive oil, nuts, and fruits plays a protective role. Kashmir, too, has natural assets: walnuts, almonds, saffron, apricots, apples, and vegetables all beneficial for blood sugar control. Instead of imported packaged foods, returning to these local, seasonal ingredients can rebuild health naturally. Even small changes switching white rice with brown, walking daily, and reducing sweet tea can make a powerful difference.
A Message of Hope
The message for our community is simple: return to balance. Avoid extremes neither starvation nor indulgence. Choose natural over processed, local over packaged, slow-cooked over instant. Our faiths, science, and traditions all point to the same truth: moderation is medicine. For food technologists, this means promoting healthier local products like low-glycemic breads, fortified dairy, or herbal beverages made from saffron, walnuts, almonds to preserve culture while promoting health. Diabetes may be rising, but it is not unbeatable. Through awareness, discipline, and mindful choices, every household can play a role in turning the tide. Let our kitchens once again become places of healing, where tradition meets science and faith meets food. The story of food and diabetes in Kashmir is more than a medical issue. It’s a reflection of our changing relationship with nature, culture, and faith. It’s a wake-up call to restore harmony between what we eat and how we live. By combining science with tradition, discipline with spirituality, and awareness with community, we can rewrite this story not as one of disease, but of renewal. In the end, the cure is not hidden in a pill or a hospital it begins on our plate, in our homes, and in our hearts.
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