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What the evidence says about delaying or preventing diabetes, especially for South Asians
Type 2 diabetes is a chronic condition in which the body does not use insulin effectively and blood sugar stays high. It can damage the heart, kidneys, eyes, nerves and feet. India has one of the world's largest diabetes burdens. A nationwide ICMR–INDIAB study published in 2023 estimated that India had about 101 million people with diabetes and 136 million with prediabetes.
The good news: type 2 diabetes can often be prevented or delayed, especially when prediabetes is detected early.
Medical note: This article is general information and not a substitute for advice from a qualified doctor.
Prediabetes means blood sugar is higher than normal but not yet in the diabetes range. It usually causes no symptoms. Without changes, many people with prediabetes progress to type 2 diabetes over time.
| Test | Normal | Prediabetes | Diabetes |
|---|---|---|---|
| Fasting plasma glucose | Below 100 mg/dL | 100–125 mg/dL | 126 mg/dL or higher |
| HbA1c | Below 5.7% | 5.7–6.4% | 6.5% or higher |
| 2-hour oral glucose tolerance test | Below 140 mg/dL | 140–199 mg/dL | 200 mg/dL or higher |
These thresholds follow widely used American Diabetes Association criteria; some organisations, including the WHO, use slightly different cut-offs for impaired fasting glucose. Diagnosis should be confirmed by a doctor, usually with repeat testing.
Losing 5–10% of body weight can substantially reduce risk.
Aim for seven to eight hours of sleep and use stress-management practices such as yoga, breathing exercises or regular physical activity.
For some high-risk individuals, doctors may consider medicines such as metformin alongside lifestyle changes. This decision should be individualised by a doctor.
India's national programme for non-communicable diseases offers population-based screening for adults aged 30 and above. People with risk factors, such as family history, overweight or a history of gestational diabetes, should discuss earlier and more frequent testing with a doctor.
Many people return blood sugar to the normal range through lifestyle changes, especially when caught early.
No. Type 2 diabetes results from a mix of genetics, body fat distribution, inactivity, overall diet quality and other factors.
Whole millets are rich in fibre and can be part of a healthy diet, but portion size and overall diet quality still matter.
Typically at least once a year, or as advised by your doctor.
Type 2 diabetes is common but not inevitable. Know your numbers, watch your waistline, stay active and eat better, and the risk can be cut dramatically.
