Diabetes is an escalating global health challenge, largely fuelled by evolving food habits and increasingly sedentary urban lifestyles. Among its forms, type 2 diabetes - characterised by persistently elevated blood sugar levels - reached epidemic proportions. This insidious condition has seamlessly woven itself into daily life, often unnoticed until symptoms become unavoidable.
Alongside diabetes, the emergence of prediabetes is a growing concern. Prediabetes serves as a precursor, marked by higher-than-normal blood sugar levels that fall short of diabetes but set the stage for its development.
To address this pressing issue, it’s crucial to understand the mechanics of diabetes and prediabetes. After consuming food, the digestive process converts it into glucose - a form of sugar that fuels the body. The pancreas, a vital organ, releases insulin, a hormone responsible for helping glucose enter cells for energy.
In cases of diabetes, either the body’s insulin production becomes inadequate or the cells fail to respond effectively to insulin, leading to elevated blood glucose levels.
Prediabetes, on the other hand, represents an intermediate stage where blood sugar levels are elevated but not severe enough for a diabetes diagnosis. Without timely intervention, prediabetes frequently progresses to type 2 diabetes within a few years.
The causes of prediabetes and diabetes are multifaceted, ranging from insulin resistance, hormonal imbalances and genetics to damage to the pancreas. However, lifestyle and dietary habits remain pivotal contributors. Unlike genetic factors, these aspects are largely within our control.
The World Health Organization (WHO) underscores this point, stating, “Lifestyle changes are the best way to prevent or delay the onset of type 2 diabetes.”
One of the most persistent misconceptions about diabetes is that it results solely from excessive sugar consumption. While sugar is a contributing factor, the issue lies deeper in dietary imbalances and overconsumption. The body converts all food into glucose, which underscores the importance of monitoring not just what we eat, but also how much we consume.
Overeating - even healthy foods - can maintain elevated glucose levels, while poorly balanced meals lacking in essential macronutrients (carbohydrates, proteins and fats) can disrupt the body’s ability to process glucose effectively.
Diabetes is the result of years of unchecked dietary habits and sedentary living. The warning signs of prediabetes and diabetes often surface after considerable damage has occurred. Therefore, routine glucose testing is essential, particularly for individuals with risk factors such as obesity, a family history of diabetes, or sedentary lifestyles.
Weight management plays a pivotal role in both the prevention and management of prediabetes and diabetes.
Dr Nisa Maruthur, an Associate Professor of Medicine, Epidemiology and Nursing at Johns Hopkins Medicine, emphasises that even a modest weight loss of 5 to 10 per cent can significantly lower blood sugar levels.
“Having prediabetes does not mean you are destined to develop diabetes. Adopting a healthier lifestyle can reduce your risk of type 2 diabetes and even reverse prediabetes,” she explains.
So, what does a diabetes-friendly lifestyle look like? It’s not about deprivation but rather making informed, sustainable dietary choices. Incorporating non-starchy vegetables such as broccoli, cauliflower and leafy greens can form the foundation of a balanced diet. Add plant-based proteins like lentils and chickpeas, lean animal proteins such as skinless chicken and fish, and healthy fats from sources like olive oil, nuts and avocados. Avoid processed and packaged foods, which are often high in hidden sugars and unhealthy fats, and prioritise hydration with water over sugary beverages.
Portion control is another critical aspect. Eating in moderation and spreading meals evenly throughout the day can help stabilise blood sugar levels.
Snacking smartly - with options like nuts, seeds, or fresh fruits - can also prevent glucose spikes. Additionally, physical activity complements dietary changes by enhancing insulin sensitivity and aiding weight management. Even simple activities like walking, yoga, or light strength training can yield significant benefits over time.
Small, consistent changes are the cornerstone of sustainable progress. Instead of aiming for drastic overhauls, start with manageable adjustments.
Replace one unhealthy snack with a nutrient-rich alternative, introduce an additional serving of vegetables to your meals, or cut back on sugary beverages gradually. These seemingly minor shifts can compound over time, leading to remarkable improvements in overall health.
Managing prediabetes and diabetes is not merely about addressing a medical condition but embracing a proactive, holistic approach to well-being.
With regular monitoring, informed dietary choices and a commitment to active living, individuals can reclaim control over their health. Prediabetes, in particular, offers a crucial window of opportunity to reverse the trajectory towards diabetes.
The journey to better health begins with small, intentional steps that pave the way for lasting, transformative change. Start today, and let every positive choice bring you closer to a healthier future.
Dr Nisma Haris
The writer is a general physician, content creator
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