Prediabetes: The Wake-Up Call Indians Can No Longer Ignore

India is often called the diabetes capital of the world, but what many people do not know is that prediabetes affects even more individuals and most of them have no idea. This silent stage between normal blood sugar and full-blown diabetes is a warning sign that, if ignored, can lead to lifelong health complications.

Let us understand what prediabetes means, why it is important, and how to reverse it before it turns into type 2 diabetes.

What Is Prediabetes?

Prediabetes occurs when your blood sugar levels are higher than normal, but not high enough to be diagnosed as diabetes. It indicates that your body is starting to lose control over how it handles glucose. If left unchecked, prediabetes can quickly progress to type 2 diabetes, which is a chronic and irreversible condition.

India’s Alarming Numbers

According to the Indian Council of Medical Research, over 136 million Indians may be living with prediabetes and most of them do not know it. By 2045, India is projected to have over 150 million diabetics, many of whom are currently in the prediabetic stage.

Prediabetes is common in urban areas, especially among people aged 25 to 45, due to sedentary jobs, unhealthy diets, stress, and lack of regular exercise.

Warning Signs to Watch For

Prediabetes often has no symptoms, but some signs can indicate risk:

•Constant fatigue

•Increased hunger or cravings

•Unexplained weight gain (especially around the belly)

•Dark patches on the neck or underarms (a sign of insulin resistance)

•Frequent thirst or urination

If you have a family history of diabetes, are overweight, or have polycystic ovary syndrome

(PCOS), your risk is even higher.

The Good News: It Can Be Reversed

Unlike type 2 diabetes, prediabetes is reversible with lifestyle changes. Here is what can help:

1. Balanced Eating

Switch to a high-fiber, low-sugar diet. Focus on whole grains, lentils, vegetables, fruits, and healthy fats. Cut down on refined carbohydrates like white rice, white bread, sweets, and sugary beverages.

2. Regular Physical Activity

Aim for at least 30 minutes of brisk walking or exercise daily. This improves insulin sensitivity and helps regulate blood sugar levels.

3. Weight Management

Even a 5 to 7 percent reduction in body weight can lower your risk of developing diabetes by more than 50 percent.

4. Sleep and Stress

Poor sleep and chronic stress increase cortisol levels, which in turn affect blood sugar. Make time for rest, meditation, or hobbies that help you relax.

5. Routine Screening

If you are over 30 or have any risk factors, get your fasting blood sugar and HbA1c levels checked every year.

Why This Matters for Indians

Indians are genetically more prone to insulin resistance. Moreover, our traditional diet, while nutritious, has become calorie-heavy due to processed oils, sugar, and refined carbs. Add to that low physical activity, and it creates the perfect ground for prediabetes to take hold.

By ignoring prediabetes, we are not just risking diabetes we are inviting heart disease, kidney problems, vision loss, and nerve damage much earlier in life.

Prediabetes is not a disease, it is a warning bell. The good news is, if you act early, you can reverse it without medication. With awareness, lifestyle changes, and regular monitoring, you can protect yourself from type 2 diabetes and its long term complications.

Do not wait for symptoms. Get tested, get informed, and get moving.