What if your body was sending you subtle signals and you didn’t even know it? That’s often the case with prediabetes, a health condition that affects nearly 15.3% of individuals across both urban and rural areas. According to the Indian Council of Medical Research (ICMR), the estimated prevalence of diabetes in India is about 101 million, a significant increase from 70 million individuals in 2019.[i] It happens when blood sugar levels are slightly elevated, but not high enough to be called diabetes. Since it usually develops quietly and without clear symptoms, many people remain unaware. With the right information and small lifestyle shifts, it’s possible to stay ahead of it and manage the condition.
Understanding Prediabetes: A Wake-Up Call
Prediabetes can go unnoticed for years. Subtle symptoms—like fatigue, weight changes, or frequent thirst, are often brushed off as routine lifestyle stressors. But left unaddressed, prediabetes can progress to Type 2 diabetes and increase the risk of heart disease, kidney problems, and other complications[ii].
“Prediabetes often goes undetected because it rarely presents clear symptoms—but that doesn’t make it harmless. With timely, practical changes—like balanced nutrition, staying active, and making thoughtful lifestyle choices in consultation with your treating physician —individuals can reduce their risk of developing Type 2 diabetes. It’s not about drastic changes; it’s about consistent, sustainable healthy habits that safeguard your long-term well-being,” says Dr. Priti Thakor, Director of Medical & Scientific Affairs, Nutrition Business, Abbott.
The Subtle Symptoms You Shouldn’t Ignore
Unlike Type 1 diabetes, which often appears in childhood or adolescence, prediabetes and Type 2 diabetes develop gradually. Adults with prediabetes often may show no signs or symptoms of diabetes but will have blood sugar levels higher than normal. Some of the symptoms may include[iii]:
- Fatigue: Feeling tired even after adequate rest could mean your body isn’t using glucose efficiently for energy.
- Unexplained weight changes: Some individuals may experience unexpected weight gain or loss due to changes in how the body processes glucose.
- Slow-healing wounds: Higher-than-normal blood sugar can affect blood flow and immune response.
Early recognition and lifestyle changes can significantly lower the chances of developing Type 2 diabetes.
The Role of Diet in the Development and Prevention of Prediabetes
Eating patterns play a central role in whether prediabetes progresses—or is brought under control. Diets high in refined sugars, saturated fats, and ultra-processed foods can cause the body to become less responsive to insulin, resulting in higher blood sugar levels over time.
But the good news? Lifestyle modifications with targeted dietary changes can prevent or delay the onset of Type 2 diabetes. A balanced, whole-foods-based diet supports glucose management, boosts metabolism, and helps you feel full for longer.
If you’ve been diagnosed with prediabetes, here’s how to get started:
- Choose low-Glycemic Index foods: Opt for whole grains, legumes, non-starchy vegetables, and fruits like apples or pears. These help release glucose slowly into the bloodstream.
- Increase fiber intake: Aim for 25–30 grams daily through vegetables, fruits with skins, whole grains, and seeds to improve insulin sensitivity.
- Incorporate lean proteins and healthy fats: Lentils, eggs, tofu, fish, nuts, and avocados help reduce cravings and stabilize energy levels.
- Cut back on sugary drinks and processed carbs: Replace soft drinks, sweets, and white bread with healthier, fiber-rich options.
- Practice portion control: Even nutritious foods can raise blood sugar when eaten in excess. Use smaller plates, read labels, and avoid second servings.
While whole foods are best, modern lifestyles don’t always make that easy. Diabetes-specific nutrition (DSN) products can help bridge the gap. These are designed to provide optimum macro and micronutrients with a focus on blood sugar control.
DSN Formula like Ensure Diabetes Care, for example, are low on the glycemic index and high in fiber, offering a convenient way to support nutritional needs without spiking glucose levels.
Why Early Management Matters
Managing prediabetes is about more than blood sugar—it’s about overall health and longevity. Research shows that people with prediabetes who make lifestyle changes including better nutrition and regular exercise can return to normal blood sugar levels and reduce their risk of developing Type 2 diabetes.[iv]
Small but consistent habits—like eating mindfully, moving your body for 30 minutes a day, and scheduling regular check-ups—can make all the difference. When it comes to managing diabetes, early steps lead to better management —and it all starts on your plate .