Who is at Risk of Diabetes, How Does It Happen, and How to Prevent It?
(By Apurba Das)
Diabetes (Madhumeh) is a serious but manageable disease. It occurs when the body does not produce enough insulin hormone or cannot use it effectively, leading to an increased blood sugar level.
Who is at higher risk of developing diabetes?
The likelihood of developing diabetes is higher in the following individuals:
Family history of diabetes (hereditary reasons)
Overweight or obesity
Lack of physical activity (sedentary lifestyle)
People over the age of 30
Irregular eating habits – excessive sugar, processed food, junk food, etc.
Patients with high blood pressure or high cholesterol
Women who had gestational diabetes (during pregnancy)
People who smoke or consume alcohol
How does diabetes occur?
Diabetes is mainly of two types:
Type 1 Diabetes – This is an autoimmune disease in which the immune system attacks the insulin-producing cells in the pancreas. It usually occurs in children and young people.
Type 2 Diabetes – This occurs when the body either does not produce enough insulin or cannot use it properly. It is more common in adults and is related to lifestyle.
How to prevent diabetes?
Eat a healthy diet:
Include fruits, vegetables, whole grains, lentils, and low-fat milk.
Avoid sugar, sweets, refined flour (maida), and junk food.
Exercise regularly:
Walk briskly, practice yoga, cycle, or swim for 30–45 minutes daily.
Maintain a healthy weight:
Obesity is one of the biggest causes of diabetes.
Reduce stress:
Meditation, yoga, and deep breathing help reduce stress.
Get adequate sleep:
Sleep at least 7–8 hours a night.
Regular health check-ups:
If you fall in the risk category, get your blood sugar tested periodically.
What to Eat and What to Avoid If You Have Diabetes
Proper diet is essential in managing blood sugar levels for diabetics. Below are the recommended and restricted food items:
Foods Recommended for Diabetes:
1. Whole grains
Oats, brown rice, barley, quinoa, millet, finger millet (ragi)
2. High-fiber vegetables
Leafy greens (spinach, fenugreek, mustard)
Cucumber, carrots, okra, bitter gourd, bottle gourd
3. Protein-rich foods
Lentils, kidney beans, chickpeas, moong beans
Tofu, low-fat paneer, egg whites, grilled/steamed fish
4. Fruits (in moderate amounts)
Apple, guava, papaya, pear, Indian blackberry (jamun), pomegranate
5. Dry fruits (in small amounts)
Almonds, walnuts (unsalted)
6. Low-fat milk and curd (yogurt)
7. Healthy fats
Olive oil, mustard oil, coconut oil (in limited quantity)
Foods to Avoid in Diabetes:
1. Sugar and sweet items
Sweets, cakes, biscuits, honey, jaggery
Soft drinks, packaged juices
2. Refined flour and processed foods
Maida, white bread, pasta, noodles
3. Deep-fried foods
Samosas, kachoris, puris, fritters
4. Excessive or sugary fruits
Mangoes, bananas, sapota (chikoo), grapes
5. Too much salt and packaged snacks
Chips, salty snacks, papad
6. Alcohol and smoking
Both negatively affect blood sugar and heart health
Sample Daily Diet Plan:
Early morning (empty stomach): Fenugreek seed water or Indian blackberry (jamun) powder
Breakfast: Oats or brown bread + boiled egg/curd
Mid-meal: One guava or a handful of almonds
Lunch: Two rotis (made from millet or sorghum) + lentils + vegetables + salad
Evening: Herbal tea + roasted chickpeas
Dinner: One roti + light vegetables + curd
