India And The Prediabetes Story

Last Updated:January 27, 2025, 11:29 IST

The power to reverse Prediabetes is in your hands. It’s about making better choices every day—whether that’s what you eat, how you move or how you rest.

According to a 2023 study published in The Lancet, a staggering 32.8% of Indians are living with Prediabetes, a condition that often progresses to Type 2 Diabetes if left unmanaged.

Prediabetes is no longer a Western health concern—it’s a pressing issue in India. According to a 2023 study published in The Lancet, a staggering 32.8% of Indians are living with Prediabetes, a condition that often progresses to Type 2 Diabetes if left unmanaged. What makes this statistic particularly alarming is the silent nature of Prediabetes—most people are unaware they even have it.

Madhavi Shilpi, Nutritionist and Prediabetes Coach shares all you need to know:

A Growing Health Crisis

Prediabetes is a wake-up call. If addressed early, it can be reversed. But if ignored, it increases the risk of developing not just diabetes but also heart disease, kidney issues, fatty liver and even certain types of cancer, In a country already burdened with healthcare challenges, the economic and social implications of a diabetes explosion are massive. Early intervention is critical to reversing this trend. “Prediabetes is a unique opportunity to avoid or reverse progression to Type 2 Diabetes. Once you are labelled as having Type 2 Diabetes, you will be Diabetic for the rest of your life,” says Dr Nikhil Bhagwat, one of Mumbai’s leading endocrinologists.

The Indian Lifestyle Problem

India’s rising Prediabetes numbers can largely be attributed to the modern Indian lifestyle. Several factors unique to our environment and habits are driving this epidemic:

1. Food HabitsThe typical Indian diet is heavy on carbohydrates—think rice, chapati and potatoes—with low protein and fibre. Add to this the regular consumption of fried snacks and sweets and you have a recipe for blood sugar spikes.
2. Meal TimingsLate dinners, irregular meal patterns and long gaps between meals disrupt the body’s blood sugar regulation. The tradition of eating a large, carb-heavy dinner at 9 or 10 pm is particularly harmful.
3. StressWork pressures, long commutes and the constant hustle of urban life leave little room for relaxation. Chronic stress leads to elevated cortisol levels which can worsen insulin resistance.
4. SleepIndians are sleeping less and sleeping late. Late-night screen use and irregular schedules result in poor-quality sleep linked to higher blood sugar levels and reduced insulin sensitivity.
5. Physical ActivityDespite a cultural history of yoga and fitness, modern India struggles with low physical activity levels. Desk jobs, minimal walking and a lack of structured exercise routines exacerbate the problem.

Practical Solutions

The good news is that Prediabetes is preventable and reversible with lifestyle changes. Here are some steps Indians can take:

1. Rethink Your PlatePrioritise protein (paneer, eggs, dal) and fibre-rich foods (vegetables, millets) over simple carbs like white rice and bread.
2. Fix Meal TimingsAim for an early dinner and avoid late-night snacking. Eating your last meal by 7 pm can significantly improve blood sugar control.
3. Incorporate MovementA daily 30-minute walk or strength-training session can improve insulin sensitivity. Small activities like taking the stairs or stretching during work breaks make a difference.
4. Sleep BetterSet a regular sleep schedule, limit screen time before bed and aim for 7–8 hours of good-quality sleep each night.
5. Manage StressPractise yoga, breathwork or meditation to lower cortisol levels and improve overall health.

The Path Forward

India’s Prediabetes story doesn’t have to end in a diabetes crisis. “Reverse Prediabetes and reverse the risk of complications related to Diabetes,” advises Dr Bhagwat. With awareness, timely intervention and small but consistent lifestyle changes, you can take control of your health.

The power to reverse Prediabetes is in your hands. It’s about making better choices every day—whether that’s what you eat, how you move or how you rest. Don’t wait for a diagnosis to act. The time to act is now.

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