Defeat Diabetes Before It Starts: Your Guide to Prevention

Did you realize that diabetes affects more than 420 million individuals globally? In India, a staggering
77 million adults over 18 are afflicted with type 2 diabetes, and nearly 25 million are prediabetic,
placing them at a heightened risk of developing the condition shortly. Alarmingly, more than 50% of
those affected are unaware of their diabetic status, which can lead to severe health complications if
not detected and treated early. Diabetes significantly elevates the risk of heart attacks and strokes,
with affected individuals facing a two- to three-fold increase in these life-threatening events. These
rising incident of diabetes mellitus is a matter of concern not only in India but all over the world.
Hence there’s a great need to create awareness regarding the same. It’s important to prevent it and
maintain your blood sugar levels to avoid complications which are a matter of concern in our day to
day life.

Before discussing about preventive strategies let’s learn about “What is Diabetes?” Diabetes Mellitus
(DM) is a metabolic disorder that occurs due to defective production or action of insulin which is the
underlying cause of diabetes. It is the spike in blood sugar levels due to the insufficient secretion of
insulin by the beta cells of pancreas. It is mainly of two types including Type 1 Diabetes and Type 2
Diabetes.

Type 1 diabetes mellitus is also known as Insulin Dependent Diabetes Mellitus (IDDM) as there is no
or little production of insulin due to the destruction of beta cells by autoimmune response. These
individuals require daily insulin injections otherwise the conditions may worse. It occurs in children
or adolescents hence also termed as Juvenile diabetes. Whereas Type 2 diabetes mellitus is known as
Non-Insulin Dependent Diabetes Mellitus (NIDDM) in which the pancreas is unable to produce
enough insulin or it is unable to do so effectively resulting in increased levels of blood sugar. This
type of diabetes can be maintained by exercise and diet. It occurs in adults hence called as adult onset
diabetes mellitus. There are also other types which are Gestational Diabetes Mellitus (GDM) and
Malnutrition Related Diabetes Mellitus (MRDM). GDM is the DM which results in increased blood
sugar levels in pregnancy whereas MRDM is the DM which occurs in malnourished individuals in
which the person is unable to produce insulin due to the undernourishment.

Although diabetes can cause various issues like increase in thirst (polydipsia), increased appetite
(polyphagia), frequent urination (polyuria), dizziness, drowsiness, low energy levels, weakness,
blurred vision and weight loss. But along with these symptoms, it can also leads to various
complications which can even be recognized as fatal. These complications can affect eyes, kidneys
and even nervous system. Therefore, taking proactive steps to prevent diabetes is crucial, as early
action can significantly reduce the risk of developing this chronic condition. Embracing the principle
that “Prevention is better than cure” it is essential for maintaining long-term health. Here are some of
the strategies which can prevent diabetes.
 Fig. 1 Strategies to prevent Diabetes

1. Balanced diet: Having balanced diet is one of the key strategies to prevent ones from obesity
which is the leading cause of various diseases including diabetes. Consuming a sufficient
quantity of macro- and micronutrients in your diet will support a healthy lifestyle and shield
the body from illness. Eat a diet rich in fruits and vegetables. Consume foods high in quality
protein, such as eggs, lentils, and beans. By incorporating nuts and seeds into the diet, one can
incorporate high-quality fat that is low in saturated fats and high in mono-or polyunsaturated
fatty acids. For optimal diabetes management, it is essential to limit simple sugars due to their
rapid absorption and high glycaemic index, which cause harmful blood sugar spikes. Instead,
focus on complex carbohydrates and dietary fiber. Avoid simple carbohydrates including
sugar, gur, shakkar, honey, banana, mango, pomegranate, cheeku, grapes, potato, arbi,
shakkarkandi, zimikand, chukunder, murraba, glucose syrups etc. Incorporate millets and
choose whole grains over refined cereals. It’s a common misperception that it is only sugar
which one has to avoid during diabetes but it’s not the case. One has to avoid all the food
products which have high glycemic index and high glycemic load which will further increase
the blood sugar levels. It’s important to remember that managing diabetes involves
controlling portion sizes rather than solely focusing on the type of grain consumed. So for
someone with diabetes, food management is crucial, but maintaining a well-balanced diet is
also necessary to ward off illness.
2. Avoid Sedentary Lifestyle: Performing no work and living a sedentary lifestyle is very
common nowdays. This can cause increase in weight which further causes obesity that is the
leading cause of diabetes due to the inactive lifestyle. So including exercise in your daily
routine will help to prevent ones from diabetes. Remember, “Consistency is key” in
maintaining a healthy lifestyle and reducing diabetes risk.
3. Regular Exercise: When it comes to exercise, “move it or lose it” takes on a new meaning.
Frequent exercise lowers blood glucose levels, improves insulin sensitivity, and helps in
weight management. 150 minutes of moderate intensity exercise each week decreased the
incidence of type 2 diabetes by 58% in high-risk persons, according to research from the
Diabetes Prevention Program (DPP).
4. Weight management: Maintaining a healthy weight is essential for preventing metabolic
problems. Maintaining a healthy weight with a balanced diet lowers the risk of obesity and
also lowers the occurrence of type 2 diabetes. For optimal diabetes control, use a blend of oils
like sunflower, corn, and groundnut oil rather than single oils, avoiding those with saturated
and trans fats (animal fat and hydrogenated fat). Opt for fish and chicken over red meat, and
restrict fried foods. It is important to prioritize plant-based proteins, which are cholesterol-
free and fibre-rich, and enjoy mixed, unsalted raw or dry-roasted nuts for balanced blood
glucose and lipid levels without weight gain.
5. Stress management: One of the most important risk factors that can contribute to diabetes in
the expanding population is the rising levels of stress in today's environment. Diabetes can be
avoided by practicing yoga, meditation, and stress management techniques. Individuals who
experience depression and stress are more likely to develop diabetes because these conditions
can be caused by hormonal changes in the body, which in turn can lead to metabolic problems
such as diabetes. Cortisol and other stress hormones can interfere with insulin’s ability to
function as intended. Engaging in your favorite pastime and getting eight hours of restful
sleep each night will help you manage your stress.
 6. Avoid smoking: In addition to damaging your lungs, smoking raises your chance of getting
diabetes. Type 2 diabetes is 30–40% more common in smokers than in non-smokers. Giving
up smoking lowers risk and enhances general health, especially cardiovascular health, which
is frequently impacted by diabetes.
7. Avoid alcoholism: Alcohol should be avoided, incorporating probiotics into your diet may
enhance insulin sensitivity and reduce inflammation, contributing to better blood sugar
control.
8. Education: Creating awareness and education plays a major role in preventing diabetes. It is
crucial to run public health programs that inform people about the risk factors and lifestyle
modifications needed to prevent diabetes. High-risk populations should be the focus of these
initiatives, which should also stress early detection and intervention. Access to preventive
healthcare, a healthy diet, and physical activity are all greatly impacted by government
policies that support them and can help prevent diabetes.
9. Avoid Fasting: Inappropriate or excessive fasting practices have the potential to aggravate
insulin resistance, interfere with normal metabolic processes, and encourage unhealthy eating
habits, all of which can lead to the development of diabetes. It’s crucial to proceed cautiously
when fasting, particularly for those who are controlling or at risk of diabetes, and to speak
with medical professionals before beginning any fasting program. One misconception is that
fasting can be compensated by eating more lately. However, fasting can lead to dangerous
hypoglycaemia (low blood sugar), especially for those on oral medications or insulin. To
maintain stable blood sugar levels, it is crucial to eat frequent, balanced meals—ideally six
small meals a day—rather than large, infrequent ones.
10. Regular health checkups: It is crucial to get periodic screenings in order to prevent diabetes.
In order to reduce the risk of developing diabetes, people should get their HbA1c checked at
least once every three months, especially if they are pre-diabetic.
11. Stay Hydrated: In addition to being beneficial to your general health, drinking lots of water
can help you control your blood sugar levels. Sugary beverages should be avoided since they
raise the risk of diabetes and cause weight gain, such as sodas and sweetened teas. Stick to
water, herbal teas, or sparkling water flavored with a squeeze of lime or lemon.
12. Avoiding processed and artificial sweeteners: Incorporating the avoidance of processed and
artificial sweeteners into your lifestyle can significantly support diabetes prevention. These
sweeteners, often found in sodas, candies, baked goods, and even some “health” foods, can
lead to spikes in blood sugar levels and contribute to insulin resistance over time.

Remember, "Snack smart, not just on a whim." Choosing snacks wisely, such as opting for nuts
and vegetables, can make a significant difference in managing diabetes effectively. To effectively
manage and prevent type 2 diabetes, adopting a holistic approach that includes dietary adjustments,
exercise, and lifestyle changes is crucial.

While there are many uncontrollable causes of diabetes, including genetic ones, so these measures
may not guarantee that you will never develop this metabolic illness. But always remember, “An
ounce of prevention is worth a pound of cure” So, it's critical to implement these deliberate strategies
in our daily lives to improve our health and lower our risk of developing numerous chronic disorders.
Thus, begin living a healthy lifestyle today and never forget that even tiny adjustments can have a big
impact on your overall well-being. Thus, take control of your health now to benefit from a future free
of diabetes.