My previous posts emphasized how the traditional South Asian diet—laden with refined starches and saturated fats—contributes to non-communicable diseases like obesity and type 2 diabetes. However, these dietary staples are just one piece of the puzzle. In this post, I want to shed light on an often-overlooked factor: South Asian socio-cultural norms that subtly shape our relationship with food, physical activity, and health.
Growing up in a South Asian household, I experienced firsthand how these norms, alongside dietary habits, contributed to my own weight gain. It wasn’t until I reflected on my upbringing, spoke with friends, and researched the cultural values underpinning these practices that I began to understand their role in promoting overconsumption and energy imbalances.
Below, I share key aspects of these socio-cultural norms that influenced my journey and, in turn, impacted the health of many South Asians.
1. The "Finish Your Plate" Mentality
As a child, I often heard, “Have an extra roti, Yash, there are only two left,” or “I made this whole tray of saag paneer; we can’t let it go to waste.” Food was never just nourishment—it was an expression of love and respect, and finishing my plate was a way to reciprocate. This practice, while well-meaning, subtly conditioned me to prioritize external cues over my own hunger signals.
Over time, this “finish your plate” mentality led to inadvertent yet consistent overeating, especially during social gatherings where second or even third helpings were encouraged. A single extra serving of chapati or aloo tikki might not seem significant, but with each adding 200–300 calories, the cumulative impact was clear: a steady caloric surplus, which in my case, led to long-term weight gain.
This cultural expectation isn’t unique to my experience. In South Asian households, elders often equate an empty plate with gratitude. Research highlights how such norms can discourage listening to natural satiety cues, fostering habits of overconsumption that contribute to obesity and related conditions.
Supporting Evidence: Cultural emphasis on finishing meals to show respect indirectly promotes overeating. Cadi Research Foundation
2. Festive Feasting: From Dinners to Diwalhi’s
South Asian celebrations are centered around food—and not just any food, but multi-course feasts designed to impress. Whether hosting or attending a dinner party, I could always expect the same sequence: chai and snacks to start, a spread of appetizers, a hearty main course with multiple carb-heavy staples, and an array of rich desserts. And, of course, more chai to end the night.
These gatherings often lasted hours, with food continuously replenished. The endless spread, combined with the cultural value placed on hospitality, made overeating almost inevitable. I vividly recall evenings spent grazing on samosas and pakoras during long conversations with relatives. Despite feeling full, the variety and availability of food encouraged me to eat well past my needs.
This cultural emphasis on abundance, while rooted in generosity, inadvertently promotes energy imbalances. Moreover, traditional practices like offering modest portions of prasad have evolved into opportunities for indulgence, amplifying the risks of obesity and diabetes.
Supporting Evidence: Reviews on festive foods highlight the role of portion sizes and extended meals in promoting overconsumption. (CDC, MDPI)
3. Stigmas Surrounding Protein and Resistance Training
“Don’t drink protein shakes; they are bad for your stomach and liver,” relatives would caution whenever I mentioned strategies to improve my diet. Discussions about increasing protein intake were often met with suspicion, and lifting weights was dismissed as unnecessary—or worse, a distraction from academics.
In South Asian culture, academic achievement often overshadows physical activity, particularly resistance training. Relatives would say, “Obessesing over the gym is a waste of time—focus on your studies” This sentiment discouraged me from exploring activities like lifting weights, which were stigmatized as “bodybuilder” pursuits rather than health-promoting practices.
Moreover, the dietary focus in my household was heavily skewed toward carbohydrates, with little understanding of the importance of protein for muscle health. In our community, protein-rich foods, especially non-vegetarian options, were often viewed with suspicion, influenced by religious or cultural norms. Even among vegetarians, there seemed to be little awareness about plant-based protein sources like lentils, tofu, or quinoa. Instead, our meals were largely centered around carbohydrate-heavy staples like rice and bread, accompanied by rich, flavorful curries.
This imbalance isn’t just a personal challenge—it’s a broader cultural issue. Studies show that protein inadequacies in South Asian diets contribute to reduced muscle mass and increased fat deposition, heightening obesity risks. Addressing these stigmas is key to promoting a more balanced approach to nutrition and fitness.
Supporting Evidence: Protein deficiencies in South Asian diets contribute to metabolic disorders and obesity. (Misra et al., MDPI, Satija et al.)
4. Emotional Eating and Food Rewards
In South Asian households, food often serves as more than sustenance—it’s a reward, a comfort, and a way to celebrate. I still remember the joy of receiving a box of jalebi after acing my exams, a sweet symbol of my parents’ pride and encouragement. However, this connection between food and emotions fostered an over-reliance on calorie-dense treats as markers of achievement or solace.
This cultural norm is tied to the education-first mindset, where academic success is intertwined with food-based celebrations. While these traditions are meaningful, they also encourage emotional eating habits that can lead to overconsumption. In my case, the reliance on high-calorie rewards contributed to unhealthy patterns that I had to unlearn during my weight-loss journey.
Studies confirm that emotional eating is prevalent in South Asian communities, contributing to higher rates of obesity and metabolic disorders in Western countries. As much as these practices reflect cultural identity, they underscore the need for healthier, non-food-based ways to celebrate achievements and manage emotions.
Supporting Evidence: Emotional eating linked to non-communicable diseases in South Asian populations. (MDPI, Ray, Patel)
Final Thoughts
Understanding the socio-cultural norms that shape South Asian dietary and lifestyle habits has been pivotal in my journey toward better health. By addressing these deeply ingrained practices, we can foster healthier relationships with food and activity, paving the way for improved well-being across our communities.
Got any thoughts or questions? Feel free to comment or send me an email. As always, thanks for reading!
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