The South Asian Health Solution: A Culturally Tailored Guide to Lose Fat, Increase Energy and Avoid Disease

by Ronesh Sinha

The World Health Organization projects the majority of the world's heart attack patients will be Asian Indian within a few years. South Asians, who are predominantly Indians and Pakistanis, make up one-third of the world's population and have the highest prevalence of heart disease and diabetes. Dr. Ronesh Sinha, an internal medicine specialist in Silicon Valley, CA, recipient of the 2013 Silicon Valley Business Journal Health Care hero award, and TEDx speaker, specializes in helping patients of South Asian heritage moderate heart disease risk factors and obesity trends with a comprehensive lifestyle modification approach that has delivered exceptional results.Dr. Sinha's The South Asian Health Solution is the first book to provide an ancestral health-based wellness plan culturally tailored for South Asians. In particular, South Asians living outside of India in countries such as the United States, England, and Canada, show an even greater disease risk due to their immersion into western dietary and lifestyle habits.The book covers some of the following South Asian-specific risk factors and how to accurately interpret cholesterol and body composition readings; Key lifestyle changes for weight loss and disease prevention; Three common cultural myths that lead to unhealthy habits; How to effectively manage sleep, stress and fatigue; And specific tips for women, children, and seniors.The South Asian Health Solution explains complex medical circumstances and terminology in an easy to understand voice, allowing the reader to grasp the how's and why's of dietary and lifestyle modification to prevent disease. The book dispenses practical dietary and medical advice, based on proven techniques used in the author's South Asian consult practice and company wellness programs, that recognizes and respects unique South Asian cultural challenges and barriers that can often hinder progress.

Genres: Health, Nonfiction, Science

495 pages, Kindle Edition

First published January 1, 2014

Reviews

[Jaidev · Rating 5 out of 5]

Very eye-opening!! Easy to follow and very inspirational. I highly recommend this to any south Asian friends who are wanting to improve their health for the long term!

[MCLA · Rating 4 out of 5]

First the good things: The book is written by an non-resident Indian about Indians and for non-resident Indians. The author is a practicing doctor and understands South Asians very well. As a resident Indian I relate to the book very well. Although I have been reading about the Paleo(ish) diet and lifestyle for a long time, this book really spoke to me. Considering that most Indian doctors and general opinion in India are about 30 years behind times (they're still telling you to avoid egg yolks, saturated fat, cholesterol, flesh of all kinds, and eat whole grains, vegetables, and polyunsaturated oil), every Indian interested in saving hirself from early death by diabetes, hypertension, and coronary heart disease should read this book. Which bring me to the not-so-good part.

Traditional South Asian diet is primarily rice/wheat with a side of some cooked veggies (and fish/flesh for those sinner who are into that sort of thing, like I am.) This is how it has been historically. Unlike the Caucasians we can't go back to our traditional way of eating to protect our health. Our traditional way of eating is the problem. Except that it has got worse with time. To take Dr Sinha's advise an Indian will have to give up rice and wheat...and not know what to else eat. There is No south Asian food without rice and wheat. The solution to replace rice with crushed cauliflower and wheat flour with coconut flour (which you can't find in India anyway) is not going to work long term. The solution is to overhaul what Indians consider food. That is not going to happen anytime soon.

All in all it's a necessary book and was written none too late. I am thankful to Dr Ronish Sinha for having taken up this job. A second edition of the book should address Indians living in India and and devote to giving food solutions to those living here.

[Bhupesh · Rating 5 out of 5]

All South Asians should read this book at least once. There are so many incorrect notions of what’s healthy eating vs not. The science presented in the book helps you clear the air better.

[Julie · Rating 4 out of 5]

This book is targeted to South Asians who have diabetes, or pre-diabetes. I don't fit into either category, not being South Asian or having an issue with diabetes. But, I highly recommend this book - definitely if you belong to the targeted audience, but also for people who want to understand why the United States is having a diabetes epidemic and what people can do without medication to eliminate this health risk.

From the recent onslaught of books about diet, it is clear that what we previously thought we should and should not eat is wrong. Are fats bad for you? What about carbs? It's confusing and rather than just follow another blanket recommendation, I want to understand the mechanics of why eating too much bread/rice/pasta can be dangerous. Dr. Sinha does an excellent job of explaining how these foods can be dangerous for people with insulin resistance. He provides valuable information and presents it in a way that people without a degree in biology can understand. Wish there were more books like this explaining the complexities of the human body.

[Muhammad · Rating 4 out of 5]

the is an amazing health book. written in simple and easy-to-understand language. the uses simle drawings to explain complex topics. Inflammation and insullin resistance are two major health risks.
thats the point of this book.

the author explain in detail how both of them destroys the health.

high blood pressure is also caused by inflammation and insullin driven
fat storage. SPR ratio is important for blood pressure. processed foods and carbs drive up the insullin , which help retain sodium and fluid in blood, ultimately causing higher blood volume and higher blood pressure. to achive good blood pressure one should reduce carbs , get good SPR ratio, do exercise and eliminate stress.

belly fat is not just stored fat . it acts like an endocrine organ, pumping out harmful substances that damages overall health.

[Shashi · Rating 5 out of 5]

Fantastic, must-read for anyone of south asian descent. Explains clearly, cleanly, the interaction between carbs-insulin-fats in south asian diets and suggests clear steps to improve diet. Not quite keto, not quite paleo, not quite 4-hour body, the lifestyle changes suggested in here are doable and measurable. I've been looking for something like this for a long time. H/T to another Shashi for recommending!

[Ash · Rating 5 out of 5]

Best book on healthy lifestyle I have ever read. Also this book is tailored for South Asians which makes it even better. It was informative while also providing guidance on how to improve your health. I wish I was equipped with all this info 10 yrs or so back. Must read for anyone who is thriving on high carb diets.

[Tirath · Rating 4 out of 5]

Why do so many of my south Asian patients come to me with a slight or a big belly, while looking relatively thin? Why is it that there are higher rates of diabetes or insulin resistance in South Asians while considerably bigger, fatter Caucasians dont have the same issues?

Fun book on the quirks of the South Asian diet which is quite low on animal products, and has false understandings of a balanced diet, fat, protein content of lentils, a relative aversion to meat.

Good points on triglycerides as a much better marker than cholesterol levels. On hip to waist ratios. ON CRP markers, stress, inflammation and LDL levels.
On the importance of protein in our diets, and that we have moved from high calorie consuming lifestyles to very low calorie consumption while sticking with our mountains of rice, dal and stacks of roti.

Even the notion of exercise in South Asia is very interesting (refer to the book Exercised) because for much of our history, the people who got to be lazy had a better life.

A must read, especially for the vegetarian, carb guzzling South Asian communities.

[Jay Cresva · Rating 4 out of 5]

Well I had high hopes for this book and bought two hardcover copies for family members and it did not entirely disappoint. Finally, a South Asian doctor talking about South Asian/SA health issues - the issue being Carbohydrates being the number one killer for the culture. Choose any SA person, at any age - they can't count the number of relatives they've lost to obesity, diabetes-related health complications with their hands..because they would need a few more hands and the fingers to count them all. It's simply an epidemic, a culturally accepted epidemic that is killing off the people at a faster rate than any other disease. The book is a manifesto of Low Carb life for SA people. Insulin is the villain in all this. It's a bland life without Carbohydrates; something that he's preaching, but this is the only way to ensure our people live past 60 without having some form of obesity/diabetes-related disability.
A must read for people in the Indian subcontinent, living mostly on Carb-heavy foods like rice/wheat.

[Katherine · Rating 4 out of 5]

Despite not being South Asian myself, I decided to read this book after listening to a few podcasts with Dr. Sinha whose explanations of different levels of carb sensitivity in different ethnic groups made a lot of sense to me. He also has credibility because he went through the process himself of following all the typical recommendations for a healthy lifestyle but finding them to not be of much effect. I think it's great to have a culturally knowledgeable guide when wanting to make lifestyle changes for health without just being left with "don't do all these things you've done your whole life." The writing style is a little clunky at times, but it's always with the goal of helping the reader and isn't patronizing, just trying really hard to be approachable.

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P114 if I thought our community was eating a normal amount of carbs

[Rafael Ramirez · Rating 5 out of 5]

Excelente guía para vivir una vida más saludable. Durante años nos han dicho que hay que bajarle a las grasas (y ahora a la carne, por aquello de salvar al planeta) mientras que nos llenamos de carbohidratos. En lugar de resultar en una población más saludable, la consecuencia ha sido cada vez mayor obesidad, diabetes e hipertensión. Afortunadamente, este libro explica de manera sencilla y amena cómo revertir esta tendencia empezando por limitar la cantidad de carbohidratos que consumimos. Aunque mercadológicamente el libro está enfocado en la población de origen indio, sus recomendaciones aplican a cualquiera, especialmente a quienes a pesar de estar delgados sufren del síndrome metabólico de altos niveles de colesterol y azúcar.

[Bookreader · Rating 4 out of 5]

I don't read this genre at all, so won't get into the writing style, format etc, rather would like to review on the content. A neighbor recommended this book after he encountered a very similar heart issue(out of the blue, he was fit and active) described in one of the many patient examples the author shared with us. The main takeaway is very intriguing and offers some guidance on how and why we see some diseases/ailments have increased so much. I loved how he explained the 'why' on many common misconceptions. While I am not confident on the diet alternative side, I can definitely see how the movements and other lifestyle suggestions can make a huge difference, especially for the elder population.

[Debra Kloth · Rating 5 out of 5]

I am a white woman with metabolic syndrome, PCOS and insulin resistance. I learned about this book when Dr Sinha did an interview on ZDoggMD about the effects of stress on the metabolism. Much of what he wrote in this book resonated with me. His simple, straightforward explanations of complex internal biochemical processes made sense to me and made me think about my food choices and exercise patterns. Track net carbs. Strengthen glutes and legs first. I can do these 2 things and not feel completely overwhelmed.

[Viji Dilip · Rating 5 out of 5]

A must read for all Indians from South East Asia

Loved this book. Dr.Sinha has a very good understanding of the cultural issues surrounding Indians and their health. He has some very practical ideas on what foods to avoid, what to eat in moderation and what foods to give up. He also has some solid advice on exercise, apps to use and recipes to try. I would recommend this to all South East Asian Indians over 25 years old particularly anyone with pre diabetes or diabetes

[Vignesh Ramachandran · Rating 5 out of 5]

Every South Asian American should read this book to understand both genetic predispositions and cultural practices that can often lead to insulin resistance. I learned a ton and this will no doubt fuel some lifestyle changes in my own life. Heart disease risk and diabetes risk is no joke in South Asian American communities, so kudos to Dr. Sinha for educating us all.

[Abdullah Sameer · Rating 5 out of 5]

Outstanding book. A wholesome book that would apply to non-asians as well. Really explains clearly the science, practical no-nonsense advice on how to improve your health, and steps to take to having a better life.

[Bhumi · Rating 4 out of 5]

def a good primer on south asian health. several good takeaways to implement on a daily basis.

[Ashish Jain · Rating 5 out of 5]

This book changed or let me say created my views about importance of health .. Author explains concepts in easy to understand manner..

[Anu · Rating 4 out of 5]

Legit. For fans of Dr Greger, this is a specialised set of recos on top of the daily dozen that is customised to South Asian genetics. (Kinda broad stroke, but the facts bear out the thesis)

[Saila Kariat · Rating 5 out of 5]

Very useful book for common health issues in the South Asian community.

[Sid · Rating 4 out of 5]

Interesting

A good deviation from Rujuta Diwekar, who's achieved baba status, and good to get some scientific data which is relevant. Also good motivation to start living healthier ☺️

[Bini · Rating 5 out of 5]

As a South Asian, this book gave me great insight into what is wrong with my diet. Also makes me less guilty about enjoying the good fat. Excellent information and step by step guidelines to clean up your diet. A must read for South Asians in USA

[Deepak Rao · Rating 5 out of 5]

A “must read” for South Asian persons interested in their particular diet and health vulnerabilities . Has some invaluable information- Dr Sinha provides many of his case studies to demonstrate his points.

[Nan · Rating 4 out of 5]

Great book for anyone, not just South Asians.

[TNA · Rating 5 out of 5]

Excellent book. A must read for those who want to have healthy life style.

[Raghu Ramadasan · Rating 5 out of 5]

Eye opener and phenomenal!