Positive health is not just the absence of disease, but a state of optimal well-being; a state of balance and vitality, a feeling of being at ease in one’s body during everyday activity. The World Health Organization reminds us that health is “a state of complete physical, mental, and social well-being.” Here, I will turn to just one essential dimension: our physical health, the foundation upon which energy and movement can flourish.
While several factors contribute to a person’s wellbeing, one major factor that often pulls us away from a healthy life is excess weight. In the United States today, nearly two-thirds of adults are overweight — and this pattern is steadily becoming more prevalent in other countries to varying degrees. Genetics, hormones, and medical conditions certainly play a role, but the most powerful influences come from our daily choices: too many calories, ultra-processed foods, sugary drinks, and a sedentary lifestyle. Why does this matter? Because carrying excess weight sets off a chain reaction creating a biological environment that promotes inflammation, disrupts hormones, and increases insulin resistance. Over time, this can heighten the risk of conditions like type 2 diabetes, heart disease, stroke, and even certain cancers. Recognizing this link is the first step toward reclaiming balance, energy, and health.
I offer some simple, easy to follow suggestions — small steps that can be woven into daily life and, over time, create a lasting impact:
Timing Matters as Much as Quantity
When it comes to caloric intake it’s not just about what we eat, but when. Research shows that calories consumed late in the day lead to more weight gain. Our metabolism follows a circadian rhythm: insulin sensitivity is highest in the morning, allowing carbohydrates to be processed efficiently. As the day progresses, insulin sensitivity declines, making it easier for glucose to be stored as fat.
Late meals also impair sleep quality, which in turn disrupts hunger (ghrelin) and satiety (leptin) hormones, leading to increased appetite. An old adage captures this well: “Breakfast like a king, lunch like a queen, and supper like a pauper.”
Central Obesity: The Hidden Risk
Beyond general obesity, a more subtle though equally dangerous problem is central obesity—fat accumulation around the abdomen and more importantly inside the abdomen in the form of visceral fat.. This “visceral fat” wraps around internal organs and is metabolically active, releasing inflammatory chemicals and fatty acids that worsen insulin resistance, blood pressure, and cholesterol profiles.
It doesn’t take much visceral fat to cause trouble. Less than 0.5 kg is normal; over 1 kg is considered high-risk. More important than absolute weight is the ratio of visceral fat to skeletal muscle mass. Indians in general have a smaller muscle mass, raising this ratio and partly explaining why India now accounts for more than a quarter of global diabetes cases—over 212 million.
The TOFI Paradox
Alarmingly, one can appear slim yet harbor dangerous fat deposits. This condition is called TOFI—Thin Outside, Fat Inside. You may be aware of members within your own family with normal overall weight but with central obesity who could have the same potential risks. DEXA scans provide the most accurate measure of visceral fat, and awareness of TOFI can help individuals adopt healthier practices.
Food Quality: The Glycemic Index
I would like to discuss the Glycemic Index of foods because it has a direct bearing on the subject of weight control.
Glycemic index (GI) ranks carbohydrate-rich foods by how quickly they raise blood glucose. High-GI foods cause rapid insulin spikes followed by crashes that trigger fatigue, hunger, and cravings. Over time, this pattern drives insulin resistance, fat storage, and chronic disease.
One of the biggest culprits is rice and I bring this up because it is a staple for so much of the Indian population. While sugar has a GI of about 65, white rice can reach 90—meaning it raises blood glucose faster than sugar itself. In contrast, brown rice and parboiled rice fall in the 55–65 range. Grain size and cooking method also matter: larger grains have lower GI, while overcooked mushy rice has very high GI. Please remember that commercial idli and dosa is made up mostly of white rice
One practical solution is to cook rice and let it rest overnight before consumption. Cooling allows starches to re-crystallize into resistant starch, lowering the GI. Remarkably, reheating the rice does not reverse this effect. Studies—and even experiments within my own family—have shown lower blood glucose (about 20mg) after eating day-old rice compared to freshly cooked.Other foods with similar behavior include potatoes, pasta, and legumes.
For comparison: wheat (45-65), barley (28), bulgur (47), oats (55), quinoa (53), and corn (52) have far lower GI than white rice. The exact GI of these foods depends upon how they are prepared etc..
Practical Guidelines
• Shift your main meal to midday. Make lunch your “dinner” and keep supper light.
• Eat earlier. Avoid heavy meals late at night to align with circadian rhythms.
• Watch the waist. Pay attention not just to weight, but abdominal fat.
• Choose lower-GI foods. Prefer parboiled or brown rice over white rice; explore grains like wheat, barley,
oats, and bulgur.
• Consider resistant starch. Cook rice or potatoes ahead of time, let them cool overnight and consume the next day.
Towards Positive Health
Optimal health lies not in a single diet or fad but in mindful choices. Timing meals, reducing visceral fat, and favoring low-GI foods are small yet powerful shifts. Remember: health is not merely the absence of disease but a harmony of body, mind, and spirit. With thoughtful attention, we can reclaim that balance.
This article was first published in the first issue of Global Indian Artist magazine.