Millions in India unknowingly live with prediabetes or diabetes. This guide reveals expert advice from top doctors on symptoms, risks, prevention, and truth vs myths.

Let me start this on a very personal note: My uncle was diagnosed with diabetes only after he landed in the ICU with dangerously high sugar levels. No one saw it coming—not even him. That shook our entire family. We had brushed off his fatigue, blurred vision, and frequent urination as “old age.” I wish we had known earlier.

That’s why I’m writing this. Because if you’re reading this, either you’re worried for yourself or someone you love. And you should be. But don’t panic. Knowledge is power—and action is even more powerful.

I just watched a remarkable discussion between Dr. B M Makkar and Dr. Sanjay Kalra, two of India’s leading diabetologists. In a video that deserves more attention than it gets, they break down the real face of diabetes and prediabetes—with no sugarcoating (pun intended). Let’s decode it together, in simple, honest words, and maybe change a few lives along the way.

What Is Prediabetes—and Why Should You Care?

Imagine you’re standing at the edge of a cliff. That’s prediabetes. Your blood sugar is higher than normal but not yet diabetic. Most people don’t even know they have it. No symptoms. No pain. Just slow damage… until one day, it tips over into Type 2 diabetes.

According to Dr. Makkar and Dr. Kalra:

• HbA1c between 5.7–6.4%, or
• Fasting sugar 100–125 mg/dL, or
• Glucose Tolerance Test (140–199 mg/dL) = Prediabetes.

The scary part? In India, millions are prediabetic and completely unaware.

Risk Factors:

• Belly fat (visceral obesity)
• Sedentary lifestyle (desk job + Netflix)
• Processed food addiction
• Family history of diabetes
• Age above 40 (but even young people aren’t spared anymore)

The good news? If you act early—lose 5–10% of your weight, change your food, walk daily—you can reverse it. Yes, REVERSE.

So, How Does Diabetes Actually Start?

Let’s get one thing clear. Type 2 diabetes isn’t just about sugar. It’s about insulin resistance.

Your body produces insulin, the hormone that helps glucose enter your cells to give you energy. But when you eat loads of refined carbs, gain abdominal fat, and stop moving around, your cells stop listening to insulin. This forces your pancreas to overwork and produce more… until it gives up.

Result? Sugar builds up in your blood instead of being used. That’s Type 2 diabetes.

Type 1 is different—it’s an autoimmune attack on insulin-producing cells (usually starts young), but Type 2 is what’s exploding in India due to lifestyle shifts.

What’s the Difference Between a Diabetic and a Healthy Person?

Let me paint you a picture:

A healthy person utilizes glucose well, thanks to good insulin sensitivity. A diabetic struggles with basic energy management. Even daily walks become tiring.

⚠️ Signs of Severe or Uncontrolled Diabetes

Here’s what to watch for—especially if you or someone in your family is already diabetic:

• Extreme thirst & frequent urination
• Sudden weight loss (without trying)
• Blurred vision
• Unhealed wounds, especially on feet
• Numbness or tingling in hands and feet
• Lethargy that feels bone-deep

If blood sugar shoots over 300–400 mg/dL, it can even cause:

• Fruity-smelling breath
• Vomiting or nausea
• Confusion
• Loss of consciousness (emergency!)

Diabetes Can Make You Blind (No Joke)

Yes, diabetes is a leading cause of adult blindness.
Meet diabetic retinopathy—a silent destroyer that damages blood vessels in your retina.

Early Stage:

No symptoms. Silent damage.

Late Stage:

Fragile, leaky vessels, swelling, retinal detachment. Permanent vision loss.

Regular eye exams, good sugar control (HbA1c <7%), and blood pressure management can literally save your sight. Don’t wait until things blur—act today.

Myths vs Reality (Stop Believing These Lies)

Let’s bust some common nonsense we’re told:

“Diabetes is only about avoiding sweets.”
Nope. White rice, bread, biscuits, even fruit juices spike blood sugar too.

“Herbal remedies like karela or methi will cure diabetes.”
They can help slightly, but no herb alone will reverse diabetes. Don’t fall for marketing traps.

“Insulin is addictive or dangerous.”
This one makes me furious. Insulin saves lives. Especially in Type 1 diabetes, it’s not optional. It’s life.

What to Eat (and What Not To)

Think of food as either fuel—or a slow poison. Here’s how to eat right:

✅ Eat More Of:

• Whole grains (millets, brown rice in moderation)
• Lentils, beans, eggs, fish
• Green vegetables (especially bitter ones)
• Nuts, seeds, olive oil, avocado
• Plenty of water

❌ Avoid or Limit:

• White rice (choose red or brown in small amounts)
• Refined carbs (bread, biscuits, pasta)
• Sugary drinks (soda, sweet lassi, juices)
• Fried snacks and processed junk

Pro tip: Fill half your plate with veggies, a quarter with protein, and only a quarter with complex carbs. And use a smaller plate.

Move or Get Moved (By Disease)

Sitting is the new smoking.
Just 30 minutes a day of walking can reduce your diabetes risk dramatically.

Add strength training twice a week
Try yoga or breathing exercises to reduce stress (stress spikes sugar too!)
Even short breaks every hour count.

If You Have Diabetes, Here’s What You MUST Do:

1. Take medicines and insulin on time. No skipping.
2. Check blood sugar regularly. Especially fasting, post-meal, and HbA1c every 3–6 months.
3. Watch your weight, BP, and cholesterol.
4. Quit smoking. Limit alcohol.
5. See your diabetologist regularly.

Can You Prevent Diabetes?

YES. 1000 times yes.

Lose 5–10% of your weight → 50–60% reduction in risk!

• Eat smart. More fiber, less sugar. More dal, less white rice.
• Move more. Walk, cycle, dance—whatever you enjoy.
• Sleep 7–8 hours. Poor sleep worsens insulin resistance.
• Manage stress. Meditate, walk in nature, listen to music.
• Test yearly if you're over 40 or have a family history.

Should You Eat Rice?

Short answer: Depends.

White rice = high glycemic index = fast sugar spike → Not good
Brown/Red rice = more fiber, slower sugar release → Better in moderation
Portion control is key. Limit to one small katori. Mix with veggies or dal to slow absorption.

And hey, if rice is part of your culture—don’t feel guilty. Just balance it. Millets and quinoa are great alternatives too.

✅ Final Words from the Heart

Diabetes doesn’t mean your life is over. It means your lifestyle needs a reset.

I’ve seen people reverse prediabetes. I’ve seen 65-year-olds walk 5 km daily and bring their HbA1c down without a single pill. You can too. Start now. Not tomorrow. Not after the next festival.

Frequently Asked Questions (FAQs)

Q1: Can prediabetes be reversed?
Yes! With lifestyle changes—weight loss, clean diet, exercise—prediabetes can often be reversed within 6–12 months.

Q2: What is the best test for diagnosing diabetes?
HbA1c, fasting blood sugar, and oral glucose tolerance test are standard. HbA1c gives a 3-month sugar average.

Q3: Is Type 2 diabetes genetic?
It has a genetic component, but lifestyle plays a much larger role. Even with family history, you can prevent it.

Q4: Should I avoid rice completely?
Not necessarily. Prefer brown or red rice in small amounts. Pair with high-fiber foods to reduce sugar spikes.

Q5: Do natural remedies cure diabetes?
No. They can support blood sugar control but should not replace medication or lifestyle changes.

Q6: Is insulin dangerous?
Absolutely not. It’s life-saving and necessary for many, especially in Type 1 or advanced Type 2 diabetes.

Q7: How often should a diabetic person get eye checkups?
At least once a year. More often if you already have signs of retinopathy.

Want a free copy of a printable Prediabetes Diet & Lifestyle Tracker? Let me know—I’ll send you one.

Let’s defeat diabetes, not fear it. One step at a time. One choice at a time.

Disclaimer: This article is for educational purposes only and is inspired by the YouTube video titled “Top Dr. Rahul Baxi Expert Advice | Cause, Myths & More.” It does not substitute professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition.