Pardon my carbs: why I'll never ask you to quit roti

Every week someone tells me, almost apologetically, that they've "cut out roti and rice." They're tired, they're cranky, and three weeks later they're back to old habits, feeling like they failed.

You didn't fail. The plan did.

Carbs are your body's preferred fuel

Carbohydrates are the main energy source for your brain and muscles. Cutting them drastically can leave you foggy, irritable and craving sugar by 4 pm. Some people do lose weight quickly at first, but much of that early drop is water stored alongside glycogen, not fat.

Large studies comparing low-carb and low-fat diets find that, over a year, both approaches lead to similar weight loss when people stick to them. The diet that works is the one you can actually live with.

Carbs were never the enemy. Confusion was.

What actually matters: the 3 Ps

1. Pick quality. Choose carbs that come with fibre: whole-wheat or mixed-grain roti, brown or parboiled rice, daal, chickpeas, oats, fruit and vegetables. Higher-fibre diets are linked with lower risk of heart disease, type 2 diabetes and bowel cancer.

2. Portion wisely. For most meals, aim for carbs to fill about a quarter of your plate. That might be one medium roti or about a cup of cooked rice, adjusted for your activity level and goals.

3. Pair it up. Eat carbs alongside protein (chicken, fish, eggs, daal, yoghurt) and vegetables. This slows digestion, keeps blood sugar steadier and keeps you full for longer.

Try this tomorrow

• Swap one white roti for whole-wheat, or mix half and half in your atta
• Add a bowl of raita or a portion of daal to your rice meal
• Fill half your plate with sabzi or salad first
• Keep the biryani, and add a big side salad and some raita

Food is culture, comfort and connection. A good plan makes room for all of it.