Deepa Nandy
Dietitian, Nutritionist & Health Coach
Introduction
Prediabetes is a silent epidemic in India, affecting 136 million people, according to a recent ICMR study. This means one in six Indians has blood sugar levels higher than normal but not yet high enough to be classified as type 2 diabetes. Unfortunately, most individuals remain unaware of their condition until it’s too late.
Why Should You Be Concerned?
- 70% of people with prediabetes eventually develop type 2 diabetes (CDC, 2023).
- The risk of heart disease and stroke increases even before diabetes is diagnosed.
- Early intervention can reverse prediabetes and prevent complications.
Understanding the warning signs and lifestyle interventions can help you or your loved ones take control of metabolic health before it progresses into a chronic condition.
What is Prediabetes?
Prediabetes is a condition where blood sugar levels are higher than normal but not high enough for a diabetes diagnosis. It indicates insulin resistance, where the body struggles to use insulin efficiently.
Common Indicators of Prediabetes
📌 Fasting Blood Sugar: 100–125 mg/dL
📌 HbA1C Levels: 5.7%–6.4%
📌 Post-Meal Blood Sugar: 140–199 mg/dLWithout timely intervention, prediabetes can progress to type 2 diabetes within 5–10 years.
Who is at Risk?
- Family history of diabetes
- Overweight or obesity (BMI > 25)
- Sedentary lifestyle (less than 150 minutes of weekly exercise)
- High blood pressure or cholesterol levels
- Polycystic Ovary Syndrome (PCOS) in women
- Age 35+ (higher risk for Indians at a younger age)
Even if you feel healthy, regular blood sugar testing is crucial if you fall into these risk groups.
How to Prevent Type 2 Diabetes?
1. Adopt a Balanced Diet 🍎🥦
✅ Increase fiber intake – Whole grains, legumes, vegetables
✅ Choose healthy fats – Nuts, seeds, olive oil
✅ Limit sugar & refined carbs – Avoid white bread, sweets, sodas
✅ Eat lean proteins – Fish, chicken, tofu, paneer
✅ Stay hydrated – Drink at least 2-3 liters of water daily
2. Get Moving 🏃♂️
✅ 150+ minutes of exercise per week (brisk walking, yoga, strength training)
✅ Avoid long sitting hours – Stand, stretch, or take short walks every hour
✅ Muscle-strengthening activities twice a week
3. Maintain a Healthy Weight
Losing 5-10% of body weight can significantly reduce the risk of diabetes.
4. Improve Sleep & Reduce Stress
✅ 7-9 hours of quality sleep each night
✅ Practice meditation, deep breathing, or yoga
✅ Limit screen time before bed
5. Regular Blood Sugar Monitoring
✅ Get tested every 6-12 months if at risk
✅ Track changes and consult a healthcare provider if needed
Why Early Intervention Matters
Studies show that with proper lifestyle modifications, over 58% of people with prediabetes can prevent or delay diabetes (Diabetes Prevention Program Research, 2022). The earlier you take action, the easier it is to reverse prediabetes.
Get Personalized Guidance at Deepa Nandy's Nutriguide
If you’re concerned about your blood sugar levels, seeking professional guidance is the best step forward. Deepa Nandy’s Nutriguide in Andheri West offers personalized nutrition and lifestyle plans to help you:
✔ Reverse prediabetes naturally
✔ Manage weight effectively
✔ Improve metabolic health
📍 Visit us: A 412 Royal Sands, 4th Floor, Shastri Nagar, Andheri West, Mumbai
📞 Call: 09867716378
Take charge of your health today—small changes now can prevent a lifetime of complications!