The Genetic Pre-disposition in South Asians

Skinny-fat? The term "skinny fat" has become popular in recent years to describe individuals who appear slim or within a normal weight range according to body mass index (BMI), but still carry a high percentage of body fat—particularly around the abdomen. While this body type can affect anyone, research suggests that South Asians are more prone to this phenomenon due to a combination of genetic, dietary, and lifestyle factors. Why are we more likely to have this body type? What are the workarounds for this? And what are the risks?

Genetics play a significant role in body composition, and South Asians have certain inherited factors that may make them more prone to a "skinny fat" physique:


1. Higher amount of visceral fat around the abdomen

South Asians tend to store fat differently compared to other ethnic groups, particularly in the abdominal area. This type of fat is known as visceral fat, and it surrounds vital organs such as the liver, pancreas, and intestines.


2. Low lean mass

South Asians also tend to have a higher proportion of body fat relative to lean muscle mass, even when weight appears normal. Studies suggest that South Asians are more likely to have a higher fat percentage, particularly in the trunk area, than other ethnicities, even at the same BMI. This predisposition makes them more vulnerable to metabolic diseases like insulin resistance, which often leads to type 2 diabetes.


3. High insulin resistance

South Asians typically experience lower insulin sensitivity compared to people of European descent, which can lead to higher blood sugar levels and increased fat storage, particularly in the abdominal region. These factors contribute to the prevalence of the "skinny fat" body type among South Asians, even if they don’t show visible signs of obesity.

Diet plays a crucial role in shaping body composition, and many South Asian dietary habits can contribute to the "skinny fat" phenomenon. Traditional South Asian diets often include foods that are rich in carbohydrates—such as white rice, roti (flatbread), and sweets—and relatively low in protein and healthy fats. While these foods are nutritious in moderation, excessive consumption of high-carb, low-protein meals can lead to weight gain and fat accumulation.

Refined carbohydrates, commonly found in many South Asian staples, are easily converted into glucose in the body. When not used for energy, the excess glucose is stored as fat. This process, combined with a low intake of fiber and protein, can lead to a higher fat-to-muscle ratio, contributing to the "skinny fat" body type.

In addition to dietary factors, lifestyle choices significantly influence body composition. Many South Asians, particularly those living in urban areas or diaspora communities, lead sedentary lifestyles. With the demands of modern work, long hours spent sitting at desks, and limited opportunities for physical activity, it becomes easy to accumulate body fat.

In many South Asian communities, focusing on cardiovascular exercises like running or walking is common, while strength training (such as weightlifting or resistance exercises) is often neglected. Strength training is essential for building lean muscle, which not only helps reduce body fat but also increases metabolism. Without muscle-building exercises, it becomes more difficult to combat visceral fat accumulation, particularly in the abdominal region.

Additionally, stress and high cortisol levels—common in today’s fast-paced world—can further exacerbate the problem. Cortisol, a hormone released in response to stress, has been linked to increased fat storage, especially around the belly. Chronic stress, coupled with poor diet and inactivity, makes it easier for South Asians to develop the "skinny fat" physique.

Even though individuals with a "skinny fat" body type may appear to be healthy or of normal weight, they can still face significant health risks. Visceral fat, the fat that accumulates around the abdominal organs, is particularly harmful because it is metabolically active. This type of fat can lead to increased inflammation, insulin resistance, and higher levels of blood triglycerides—all of which are linked to chronic conditions such as heart disease, diabetes, and hypertension.
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In fact, research has shown that individuals with a normal BMI but high levels of visceral fat are at greater risk of metabolic syndrome, a cluster of conditions that include elevated blood pressure, high blood sugar, and abnormal cholesterol levels. This makes the "skinny fat" body type particularly concerning, as it may not be immediately visible but can still result in long-term health problems.

Given the genetic, dietary, and lifestyle factors that contribute to the "skinny fat" phenomenon, it’s crucial for South Asians to take a proactive approach to their health.


1. Nutrition

Adopting a balanced, nutrient-dense diet is key to managing body composition. This includes eating a variety of whole foods—such as vegetables, fruits, lean proteins (chicken, fish, legumes), healthy fats (olive oil, nuts, seeds), and complex carbohydrates (whole grains, brown rice, quinoa)—while reducing the intake of processed foods, refined sugars, and excessive carbohydrates.


2. Exercise: 

A combination of cardio and strength training is essential. Cardio exercises help burn calories and improve heart health, while strength training builds muscle mass, which boosts metabolism and reduces body fat. South Asians should prioritize weightlifting or resistance exercises to improve overall body composition.


3. Stress Management: 

Managing stress through mindfulness practices, yoga, meditation, or regular exercise can help reduce cortisol levels and prevent stress-related fat gain.


4. Health Screenings

Regular health checkups, including measurements of body fat percentage and screenings for insulin resistance, can help detect any underlying metabolic issues before they develop into serious conditions.