If you’re South Asian, the answer might surprise you: probably not.
For years, doctors have used BMI (Body Mass Index) to judge if someone is healthy. But here’s the problem – BMI was never designed for South Asian bodies. And that means it might be missing something important about your health.
The good news? There’s a better way to measure your health risk. It’s called waist-to-hip ratio (WHR). And it could give you a much clearer picture of what’s really going on inside your body.
What Is BMI?
BMI is simple math. It’s calculated by dividing an individual’s weight in kilograms by their height in meters squared.
But here’s what most people don’t know: The history of BMI dates back to 1832. Adolphe Quetelet (1796-1874), a Belgian statistician, mathematician, and astronomer, was inspired by his passion for statistical analysis and bell-shaped curves to establish quantifiable characteristics of the “normal man.”
Notice anything about that? Lambert Adolphe Jacques Quetelet was a statistician (not a medical professional) who sought the specifications for the “average man” or l’homme moyen by predominantly measuring white men—and definitely no women—to find a bell curve of data where the peak was considered “normal”
That means BMI was created using data from white European men in the 1800s. It was never tested on South Asian bodies. It wasn’t meant for women. And it definitely wasn’t designed for the diverse world we live in today.
Visceral Fat: The Hidden Risk
Let’s talk about something more important than your total weight: where your body stores fat.
Not all fat is the same. There are two main types:
- Subcutaneous fat – the fat you can pinch under your skin
- Visceral fat – the fat that wraps around your organs inside your belly
Visceral fat is the dangerous one. Higher levels of visceral fat have been consistently linked to higher risk of metabolic diseases such as type 2 diabetes, hyperglycemia, and higher triglyceride levels, as well as cardiovascular diseases and hypertension
Here’s where it gets really important for South Asians: Asians with comparable (if not lesser) BMI measurements as Caucasians have higher body fat content, particularly visceral and abdominal fat, as well as lower skeletal muscle mass and higher rates of insulin resistance
This is called the “thin-fat” problem. You might look slim and have a “normal” BMI. But inside, you could be carrying dangerous belly fat that puts you at risk for heart disease and diabetes.
After controlling for BMI, both Asian children and adolescents exhibited higher waist circumference and greater visceral fat deposits than Caucasian children of the same age group, reflecting later patterns of increased visceral fat deposits in Asian men and women compared to Caucasian men and women
A Better Way: Waist-to-Hip Ratio (WHR)
WHR is much more accurate for South Asian bodies. Here’s how to measure it:
How to Measure Your Waist
Stand up straight and breathe out, then measure their waist just above the belly button with a tape measure. Make sure the tape is snug but not tight.
How to Measure Your Hips
Stand up straight and wrap a tape measure around the widest part of their hips This is usually around your buttocks.
The Formula
To calculate the WHR, divide the first measurement (waist circumference) by the second measurement (hip circumference)
Waist ÷ Hip = Your WHR
What the Numbers Mean for South Asians
The cut-off value for a healthy WHR in Asian women is 0.80 or less, compared with 0.85 or less in Caucasian women
For South Asians, here are the risk levels:
- Women: Healthy is 0.80 or lower, risky is above 0.85
- Men: Healthy is 0.90 or lower, risky is above 0.90
Example Comparison: Why BMI Can Mislead
Meet Amit and Reena (not real people, but their stories are based on real research):
Amit: 5’8″, 160 pounds, BMI 24.3 (normal)
- Waist: 36 inches, Hips: 38 inches
- WHR: 0.95 (high risk)
Reena: 5’4″, 140 pounds, BMI 24.0 (normal)
- Waist: 28 inches, Hips: 36 inches
- WHR: 0.78 (low risk)
Both have “healthy” BMIs. But Amit carries more dangerous belly fat and has a higher risk of heart disease and diabetes. Reena’s fat is stored in safer places around her hips.
BMI would say they’re both equally healthy. WHR tells the real story.
What You Can Do Next
If your WHR is higher than recommended, don’t panic. Small changes can make a big difference:
Simple Steps to Reduce Visceral Fat
- Walk more: Even 30 minutes a day helps burn belly fat
- Cut back on sugar: Avoiding sugary beverages that are strongly associated with excessive weight gain
- Eat more fiber: Vegetables, fruits, and whole grains help reduce visceral fat
- Get better sleep: Poor sleep increases belly fat storage
- Manage stress: High stress leads to more visceral fat
Talk to Your Doctor
Show your doctor your WHR number. Ask them to consider it along with your BMI. Estimation of body fat by measurement of waist circumference and waist-to-hip-ratio (WHR) have shown to be a stronger predictor of cardiometabolic dysregulation and diabetes than BMI among South Asians
Share with Family
South Asian families often face similar health risks. Share what you’ve learned. Help your loved ones understand why WHR matters more than BMI for your community.
Final Words
Measuring your waist isn’t about shame or judgment. It’s about taking control of your health.
For too long, South Asians have been judged by health standards that weren’t made for us. BMI might say you’re fine when you’re actually at risk. Or it might label you as unhealthy when you’re perfectly fine.
WHR gives you a more accurate picture. It helps you focus on the type of fat that really matters. And it empowers you to make changes that can truly protect your health.
Your waist measurement is a powerful tool. Use it wisely. Your future self will thank you.
Sources
This article is based on research from trusted medical sources including:
- Harvard School of Public Health research on ethnic differences in BMI and disease risk
- NIH studies on genetic and environmental factors in South Asian visceral fat storage
- Lancet research on ethnicity-specific BMI cutoffs for diabetes risk
- WHO expert consultation reports on waist circumference and waist-hip ratio
- American College of Cardiology analysis of South Asian health metrics
Always consult with your healthcare provider before making changes to your health routine.
