AR Rahman Opens Up About Decade-Long Sugar-Free Lifestyle
Music maestro AR Rahman, aged 59, recently made a revealing statement about his dietary habits during an appearance on The Great Indian Kapil Show. When questioned about his fitness regimen, Rahman disclosed, "For the past 10 years, I have been avoiding sugar. And less rice as well." This candid admission sparked curiosity, with judge Archana Puran Singh probing further by asking, "But no sugar means not even an occasional gulab jamun?" Rahman responded with a firm shake of his head, emphasizing his commitment to this strict dietary choice.
Medical Expert Insights on Sugar Reduction
Reflecting on Rahman's dietary approach, Dr. Vijay Negalur, Head of Diabetology at KIMS Hospitals in Thane, provided detailed medical context. He explained that reducing added sugar and refined carbohydrates over an extended period helps maintain stable blood sugar and insulin levels. "This lowers the risk of type 2 diabetes, fatty liver disease, and weight gain, especially as insulin sensitivity naturally declines with age," stated Dr. Negalur. He elaborated that excessive sugar consumption leads to blood sugar spikes, prompting the pancreas to release more insulin. Over time, this can result in insulin resistance, where the body stores sugar as fat instead of using it for energy, thereby increasing the likelihood of metabolic disorders.
The Role of Rice in Indian Diets and Health
In many Indian meals, rice serves as a primary source of carbohydrates and is often consumed in large quantities. Dr. Negalur addressed whether reducing rice is as crucial as cutting sugar, noting, "Polished white rice is digested quickly, causing sharp glucose spikes similar to sugar. Reducing portion size, rather than eliminating rice entirely, can greatly improve blood sugar control after meals." He emphasized that while cutting out added sugar is beneficial for most individuals, complete avoidance is not necessary. "Small amounts now and then are unlikely to be harmful if the overall diet is healthy. What matters more is that daily exposure to hidden sugars in drinks, desserts, and processed foods can add up quickly," he added.
Balanced Dietary Recommendations for Long-Term Health
Dr. Negalur highlighted that diabetes develops gradually over time, and regularly limiting sugar and refined carbs reduces stress on insulin-producing cells, aiding in maintaining metabolic health before blood sugar levels become abnormal. However, he cautioned against severely reducing carbohydrates, which can lead to fatigue, nutrient deficiencies, and difficulty adhering to the diet. "Carbs from whole grains, fruits, and vegetables are important. The goal should be to choose better carbs and have balanced meals instead of drastic elimination," he advised.
Emphasizing moderation over deprivation, Dr. Negalur recommended practical steps: "Reduce added sugar, cut down on large portions of refined rice, and pair carbohydrates with protein, fibre, and healthy fats. These small, consistent choices can have a strong long-term impact on metabolic health." This balanced approach aligns with Rahman's personal discipline while offering actionable advice for the general public seeking to improve their dietary habits.
