World Diabetes Day 2025: 14 November is celebrated as Diabetes Day. The purpose of this day is to raise awareness about the increasing cases of diabetes and why it is important to maintain a healthy lifestyle. India is often called the diabetes capital of the world, so it becomes even more important to understand how to reduce this risk.
Also read: Can people with type 2 diabetes eat mangoes? If done this way, study says yes
One of the predispositions is diet, as regular Indian meals include staple foods like roti or rice, which mainly increase blood sugar levels. HT Lifestyle caught up with experts to understand how prevalent diabetes has become and why dietary changes are one of the most effective ways to help reduce the risks.
Why are young adults and teens at increased risk for diabetes?
Before we look at dietary adjustments, let’s take a step back and understand why India is called the diabetes capital of the world. Earlier, diabetes was considered a condition of middle age or older, but recently, India’s younger generation, both teenagers and young adults, are widely affected.
Dr. Abhinav Kumar Gupta, Senior Consultant-Endocrinology and Diabetes, Narayana Hospital, Jaipur told us that NNew cases are being reported in people between 20 and 35 years of age. This shows how dire the situation has become. Lifestyle and genetic factors are contributors to risk. Obesity has emerged as one of the major risk factors.
As the doctor said, young adults are also busy professionals, who may often skip exercise and follow a poor diet. This imbalance makes early diabetes worse. She stressed that diabetes is sometimes silent, which is ‘scary’.
Dr. Gupta suggests some early signs that many people may miss, “Most of the time, youth suffering from diabetes do not know that they have the disease until they are diagnosed. Sometimes, there are small signs like dark skin on their neck, being extremely tired, a wound that won’t heal, or being really thirsty, but people usually ignore them until their blood sugar peaks.,
Endocrinologists also warn that when diabetes is not controlled, common complications such as E.You can suffer damage, nerve problems that cause tingling in your feet, and kidney problems. He urged reducing carbohydrates and excessive fat from the diet.
Healthy changes in Indian food
Lifestyle coach Nidhi Nahata, founder of JustBee, shares that simple changes to traditional dishes with healthier options help balance blood sugar levels.
They revealed these healthy, diabetes-friendly changes:
1. Replace white rice with millet or brown rice
- Refined rice has less fiber, so blood sugar peaks quickly.
- Brown rice, foxtail millet, or red rice keep hunger at bay for longer and allow sugar to be released slowly.
2. Replace deep-fried snacks with roasted or steamed snacks
- Instead of fried snacks, choose roasted chana, puffed rice bhel, or homemade dhokla.
- It aids digestion and prevents drowsiness after dinner.
3. Replace polished flour rotis with whole grain or mixed flour rotis
- Rotis made from jowar, ragi or bajra help stabilize blood sugar and provide regular energy throughout the day.
4. Avoid creamy sauces and stick to nut or seed based sauces
- Stay away from curries rich in butter or cream.
- Instead, add cashews, sesame seeds or pumpkin seeds.
5. Choose natural sweets instead of artificially made sweets.
- Use mashed dates, ripe banana, or grated apple to sweeten your food.
- They provide fiber and minerals instead of empty calories.
Also read: Endocrinologist reveals 3 ‘healthy’ foods that raise blood sugar levels faster than chocolate cake
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
