Why Indians Are More Prone to Diabetes, It’s Not Just Sugar
Annanya Saxena | Aug 21, 2025, 14:00 IST
( Image credit : Timeslife )
Highlight of the story: India is now the Diabetes Capital of the World, but sweets are not the only reason. Indians get diabetes earlier because of belly fat, low muscle, high carb meals, stress, and poor sleep. Family history adds to the risk. The disease now shows up in young adults and even children. This means longer years of damage to the heart and kidneys. But prevention is possible. Adding more fiber, walking daily, and sleeping better can reduce risk and bring balance back to life.
India has a new title and it is not one to be proud of. We are called the Diabetes Capital of the World. More than 100 million people already live with it and the number keeps rising. For years sugar has been blamed. But the truth is diabetes in India is not only about sweets.
Doctors use a term called the Asian Indian Phenotype. It sounds complex but here is what it really means:
Indians carry more fat around the belly even when they look slimWe have less muscle compared to WesternersOur bodies stop responding to insulin much earlier
Think of insulin as a delivery person bringing sugar to your cells. In many Indians the body ignores the knock so sugar stays in the blood. That is diabetes in simple terms.If one or both of your parents have diabetes your risk goes up. Many Indian families already live with it which means children start with a disadvantage. Add today’s lifestyle to that and diabetes finds an easy entry.
In the West type 2 diabetes usually shows up in the 40s or 50s. In India many are diagnosed in their 30s even 20s. Children are now at risk too. Junk food online classes and less outdoor play are big reasons.
Early diabetes means more years of damage. Heart problems kidney trouble and nerve issues show up sooner than they should.
High carb meals like rice roti and fried snacksLow muscle and more belly fatStress poor sleep and less exerciseFamily historyFood centered celebrations and festivalsSugar is part of it but not the whole story.The good news is you are not helpless. Small steps matter.
Check early. If you are over 30 or have a family history test your sugarChange the plate. Add more dal veggies and fiber. Swap some rice for milletsMove daily. A 30 minute walk after dinner works wondersSleep better. Keep phones away at night. Let your body reseEnjoy smartly. At festivals take a smaller piece of mithai not three. Balance it out
Indians are more likely to get diabetes not just because of sugar but because of how our bodies are built how we eat and how we live. The risk is real but so is the solution. By moving more eating smart and keeping stress in check we can stop diabetes from controlling our lives.
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Can thin people get diabetes?
Yes. Many slim looking Indians carry hidden fat around the belly.Is sugar the main reason?
Not alone. Carbs fried foods stress and genes also play a role.Can diabetes be reversed?
In early stages lifestyle changes can bring sugar levels back to normal.Do I need to stop eating rice?
No. Just balance it with protein fiber and portion control.Why are kids getting diabetes now?
Less outdoor play more junk food and too much screen time.
The Indian Body Works Differently
Indians carry more fat around the belly even when they look slimWe have less muscle compared to WesternersOur bodies stop responding to insulin much earlier
Think of insulin as a delivery person bringing sugar to your cells. In many Indians the body ignores the knock so sugar stays in the blood. That is diabetes in simple terms.
It Runs in the Family
Lifestyle Is the Real Trouble
We Sit Too Much
Sitting
( Image credit : Pexels )
We Eat Too Many Carbs
Plate full of carbs
( Image credit : Pexels )
We Stress and Sleep Less
Stress
( Image credit : Pexels )
Why Indians Get Diabetes Earlier
Early diabetes means more years of damage. Heart problems kidney trouble and nerve issues show up sooner than they should.
It Is Not Just Sugar
fried food
( Image credit : Pexels )
High carb meals like rice roti and fried snacksLow muscle and more belly fatStress poor sleep and less exerciseFamily historyFood centered celebrations and festivalsSugar is part of it but not the whole story.
What You Can Do
Check early. If you are over 30 or have a family history test your sugarChange the plate. Add more dal veggies and fiber. Swap some rice for milletsMove daily. A 30 minute walk after dinner works wondersSleep better. Keep phones away at night. Let your body reseEnjoy smartly. At festivals take a smaller piece of mithai not three. Balance it out
Conclusion
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FAQ's
Yes. Many slim looking Indians carry hidden fat around the belly.Is sugar the main reason?
Not alone. Carbs fried foods stress and genes also play a role.Can diabetes be reversed?
In early stages lifestyle changes can bring sugar levels back to normal.Do I need to stop eating rice?
No. Just balance it with protein fiber and portion control.Why are kids getting diabetes now?
Less outdoor play more junk food and too much screen time.