From Pre to Free: Breaking Up With Prediabetes

Have you been feeling extra thirsty, tired, or needing to use the bathroom more often lately? These could be signs that your blood sugar levels are higher than normal, which might mean you have prediabetes. It's a warning that your body is starting to have trouble handling sugar, but it’s not yet full-blown diabetes. Around 15.3% of Indians are living with prediabetes.

The good news is that with a few simple changes — like eating better, getting more active, and losing a little weight — you can often bring those levels back to normal. It’s all about taking small steps now to avoid bigger health issues later. Are you ready to take charge of your health?

Sweet limbo: What is prediabetes?

The pancreas in someone with prediabetes is like an overworked bartender struggling to keep up with demand, constantly trying to produce enough insulin. When the body’s cells resist insulin or the pancreas can’t produce enough, blood sugar levels rise. If not addressed, 70% of people worldwide with prediabetes may go on to develop type 2 diabetes within the next ten years. 

Is prediabetes lurking in the shadows? Know the symptoms

Did you know that a staggering 77.2 million Indians have prediabetes, yet many remain unaware? The symptoms can be subtle and easy to overlook — feeling more thirsty than usual, needing to pee more often (especially at night), unexplained fatigue, or blurry vision.

Other clues might include dark patches of skin (acanthosis nigricans) around the neck, armpits, or knees. Additionally, people with prediabetes often experience wounds that take longer to heal, and frequent infections occur in 35% of patients. Paying attention to these small signals flagged by your body is always important.

Prediabetes: It’s not just about cake — here’s what else to blame

So, what’s behind the rise in prediabetes cases? Recent studies show that 50% of Indians in urban areas lead a sedentary lifestyle, which significantly contributes to insulin resistance. 

• High intake of refined carbohydrates: Indians get 64% of their daily calories from carbs, which is much higher than recommended. This excessive carb intake makes it harder for the body to maintain healthy blood sugar levels.
• Genetics: South Asians have a 45% higher risk of insulin resistance compared to other populations, making them more prone to developing prediabetes.
• Modern lifestyle: The combination of stress and frequent consumption of processed foods is common in today’s fast-paced world, creating a perfect storm for insulin resistance and prediabetes.

These factors increase the risk, but the good news is that with lifestyle changes, you can take control and reduce your risk.

The hidden triggers of prediabetes: Are you at risk?

Risk factors work together, quietly stacking the odds against your health. First, there’s the issue of extra weight, especially around the waist. For Indian men, that means a waistline over 90 cm, and for women, over 80 cm. This type of weight gain raises a red flag, signalling that your body might be struggling to process sugar effectively.

Next up is family history. If you have a close relative, like a parent or sibling, with diabetes, your risk of developing it can double. Then, there’s the impact of urban living. People in cities face a 17.2% higher prevalence of diabetes than those in rural areas. The fast-paced, often stressful urban lifestyle — combined with less physical activity — puts a strain on your health and increases the chances of developing prediabetes.

Other factors also join this growing list. A history of gestational diabetes or conditions like polycystic ovary syndrome (PCOS), which affects one in five Indian women, can make you more susceptible. Even certain medications can tip the scale, making your body more resistant to insulin.

These risk factors don’t work alone — they build on each other. But the good news? By recognising them and making the right changes, you can take control of your health.

Complications: The unwanted cost of ignoring prediabetes

If left unchecked, prediabetes can lead to serious long-term complications. First, there's the increased risk of cardiovascular disease — your heart may take a hit as your blood sugar levels remain high. Kidney damage is another concern, and many Indians with prediabetes show early signs of kidney dysfunction. Further, mental health can also be affected. Research suggests that people with prediabetes may be at a higher risk of depression, which, in turn, can create a cycle of elevated stress and unstable blood sugar levels.

Ignoring prediabetes isn’t just about blood sugar — it’s about your overall health. 

Defusing the threat: How to prevent prediabetes

Research says that 30 minutes a day walking may lower your blood sugar by 50% than being sedentary. Indian wisdom in olden times says to replace white grains with millet which may lower blood sugar levels. Studies prove that 2-3 teaspoons of methi (fenugreek) seeds added to one's daily diet improves insulin sensitivity. 11.8% of urban Indians practice Yoga and Pranayama, thus may help in reducing the risk of diabetes in an individual.

Answering the wake-up call

In a country where 136 million people are expected to have prediabetes by 2025, you can rewrite your health script. The window of opportunity is real: taking action during the prediabetic stage can successfully prevent or delay type 2 diabetes.

By embracing both the wisdom of traditional Indian dietary practices and modern lifestyle changes, every step you take counts. This is your comeback story — take the first step today. Because prevention isn’t just better than cure, it’s your superpower.

Frequently Asked Questions

1. Can prediabetes put my vision at risk?

Yes, prediabetes may affect your vision. Even slightly elevated blood sugar levels may damage blood vessels in your eyes and thus may cause blurred vision. Since the damage is not nearly as severe as with diabetes, it is a sign not to be ignored. Hence, regular eye checkups are important, especially in case of any changes to your vision. 

2. What foods cause prediabetes?

Foods that contain highly refined carbohydrates and sugar contribute to the development of prediabetes. Mithai, sugary beverages, white bread, and highly processed snacks are some examples. Regular eating of fried food prepared with refined oil may also contribute to insulin resistance. Full-fat dairy intakes and processed meat foods may also increase your risk on the list. 

3. Which fruit is good for prediabetes?

Many fruits may help manage prediabetes if taken in limited portions. Jamun, guava, and amla are some of the best sources as they have low GI and high fibre content, so it is advisable to take pomegranates, oranges, and apple skin of the apple. All those fruits are rich in antioxidants and keep the blood sugar level under control. Avoid fruits that are obviously sweet to taste. Visit your medical professional for expert advice.

4. Does prediabetes ever resolve?

Yes, as per experts prediabetes can be reversed through lifestyle interventions. It may be achieved through the habit of some simple physical activity accompanied by a balanced diet, particularly through walking 30 minutes daily. Reduction of body weight by 5 to 7% enhances one's sensitivity to insulin. Moreover, proper sleep, having one's blood sugar regulated regularly, and controlling stress are also required for reversal. 

5. Is rice bad for prediabetes?

Rice can be bad for prediabetes. White rice is a high glycemic index food that can shoot blood sugar up quickly. You do not, however, need to eliminate it from your diet completely. You may try brown rice, red rice, or hand-pounded rice for example. Limit your servings to 1/2 cup per serving and accompany it with protein, vegetables, and dal to delay sugar absorption.