From the Guidelines
South Asians should aim for a body fat percentage of 10-20% for men and 18-28% for women to minimize cardiometabolic risks, as they tend to have higher visceral fat at the same BMI compared to other ethnic groups. This is supported by recent studies, such as 1, which highlights the importance of considering ethnic differences in body fat distribution and disease risk. The study notes that Asians, particularly South Asians, have higher levels of body fat at a given BMI, especially in visceral adipose tissue, which increases the risk of insulin resistance, cardiovascular disease, and other health complications.
Key factors to consider when assessing body fat percentage in South Asians include:
- Higher visceral fat at the same BMI compared to other ethnic groups 1
- Increased cardiometabolic risks at lower body fat levels 1
- Genetic predisposition to insulin resistance, higher abdominal obesity, and cardiovascular disease 1
- Importance of regular exercise, balanced diet, and monitoring of body fat percentage to maintain optimal health 1
To achieve and maintain healthy body fat percentages, South Asians should focus on:
- Combining regular exercise, including cardiovascular and strength training, with a balanced diet rich in whole foods, lean proteins, and complex carbohydrates
- Limiting processed foods and added sugars
- Regular monitoring of body fat percentage through methods like bioelectrical impedance analysis, DEXA scans, or skinfold measurements 1
It is essential to recognize that body weight is a personal issue, and clinicians should approach patients with respect and sensitivity, avoiding weight stigma and stereotyped attitudes 1. By prioritizing healthy habits, regular monitoring, and culturally sensitive care, South Asians can reduce their risk of obesity-related health complications and maintain optimal health.
From the Research
Ideal Body Fat Percentage for South Asians
The ideal body fat percentage for individuals of South Asian (SA) descent is not explicitly stated in the provided studies. However, the studies suggest that South Asians have a higher percentage of body fat compared to other ethnic groups, even at the same body mass index (BMI) 2, 3, 4, 5, 6.
Comparison of Body Fat Percentage
- South Asians have a higher percentage of body fat compared to Europeans, even at the same BMI 2.
- South Asian men have higher total body fat, subcutaneous abdominal fat, and visceral fat compared to Caucasian men, even at the same BMI 3.
- The body fat percentage calculated by foot-to-foot bioelectrical impedance analysis (FF-BIA) is highly correlated with the BOD POD measure of body fat, but underestimates body fat percentage by 4.3% in South Asian men and women 4.
Ethnic-Specific Anthropometric Targets
- The studies suggest that ethnic-specific anthropometric targets, such as lower cut-offs for obesity and abdominal obesity, may be necessary for South Asians to better prevent and manage obesity-related non-communicable diseases (OR-NCDs) 2, 6.
- Lower cut-offs for obesity and abdominal obesity have been advocated for Asian Indians, with a BMI of >23 to 24.9 kg/m2 considered overweight and ≥ 25 kg/m2 considered obese, and a waist circumference of ≥ 90 cm for men and ≥ 80 cm for women 6.
Factors Contributing to Higher Body Fat Percentage
- The studies suggest that a combination of factors, including genetic differences, imbalanced nutrition, physical inactivity, and perinatal adverse events, may contribute to the higher body fat percentage in South Asians 3, 5, 6.
- Differences in body composition, including higher truncal, subcutaneous, and intra-abdominal fat, and lower muscle mass, may also contribute to the higher risk of OR-NCDs in South Asians 5, 6.