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Journalism of Courage
Suniel Shetty is one of those few people in the world who seem to be aging backward. The actor, at 63, is at the prime of his physique. But of course, nothing that hard comes easy (pun intended).
On the Ranveer Show with Ranveer Allahabadia, Shetty gave an insight into what goes on behind the curtains. The actor says his basic mantra is that 80% of his physique can be credited to what he eats. “Home-cooked food, clean diet. I don’t order from outside. I stay away from white — salt, sugar, white rice.”
Though most of it is general advice we’ve heard everywhere, it was the part about him avoiding all white foods that had us in shock. This is what the dieticians we talked to had to say.
Kanika Narang, Deputy Manager of the Dietetics Department at Indraprastha Apollo Hospitals, highlights that limiting refined white foods can contribute to better health. Refined carbohydrates, such as white rice and white bread, have high glycaemic indices, leading to rapid blood sugar spikes. This can increase the risk of insulin resistance and type 2 diabetes. Similarly, high sugar consumption is linked to obesity, metabolic syndrome, and dental issues.
Reducing salt intake, another white food commonly over-consumed, is essential for heart health. Excess sodium is a key contributor to hypertension, which in turn raises the risk of heart disease and stroke. Dr Jayanta Thakuria, Director – Internal Medicine and Rheumatology, Yatharth Super Speciality Hospitals, Faridabad, agreed, saying, “a high salt diet can contribute to chronic hypertension, escalating the risk of cardiovascular diseases and strokes.”
By limiting these foods and opting for nutrient-dense alternatives like whole grains, fruits, and vegetables, individuals can improve blood sugar regulation, reduce the risk of heart disease, and enhance overall nutrient intake.
Kanikka Malhotra, Consultant Dietician & Diabetes Educator, warns that overly restrictive diets can lead to unhealthy eating behaviours and nutritional imbalances. For instance, while avoiding added sugars and processed white foods is beneficial, eliminating foods like milk or white rice without proper substitutes could result in missing out on key nutrients. A balanced approach, where foods are enjoyed in moderation, is often more sustainable in the long term.
She said that certain white foods, like minimally processed white rice, can provide essential energy and nutrients. Milk, another common “white” food, is a valuable source of calcium, vitamin D, and protein—important nutrients for bone health. Avoiding dairy entirely could lead to deficiencies if not replaced with fortified alternatives like almond or soy milk.
Both dietitians advocate for moderation and variety over complete avoidance. Whole grains like quinoa, oats, or millets can be excellent alternatives to white rice, while low-fat or skim milk can offer the benefits of dairy without the added saturated fat. Incorporating a variety of fruits, vegetables, lean proteins, and healthy fats ensures a well-rounded, nutrient-dense diet.
For those with specific health concerns, such as lactose intolerance or pre-diabetes, consulting with a healthcare provider or dietitian can help tailor dietary choices to individual needs. Emphasising nutrient-dense, whole foods while limiting processed and refined options is a practical approach that promotes long-term health without unnecessary dietary restrictions.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
