Why Indians Are More Prone to Diabetes, It’s Not Just Sugar

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 slim
• We have less muscle compared to Westerners
• Our 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.
Long office hours, endless scrolling and long commutes mean most of us hardly move. The result is extra fat around the waist, low energy and poor sugar control.
Picture a regular Indian meal. Rice roti potato dal and maybe a curry. It is tasty but it is also mostly carbs. Add pakoras samosas namkeens and cola and sugar levels shoot up. Even the cousin who never eats sweets but lives on biryani and chai is still at risk.
Life in cities is stressful. Exams bills deadlines and constant phone use throw our hormones out of balance. Sleep suffers and so does blood sugar.
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.
Diabetes in India comes from a mix of things:

• High carb meals like rice roti and fried snacks
• Low muscle and more belly fat
• Stress poor sleep and less exercise
• Family history
• Food centered celebrations and festivals
• Sugar 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 sugar
• Change the plate. Add more dal veggies and fiber. Swap some rice for millets
• Move daily. A 30 minute walk after dinner works wonders
• Sleep better. Keep phones away at night. Let your body rese
• Enjoy 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.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!

1. Can thin people get diabetes?
   Yes. Many slim looking Indians carry hidden fat around the belly.
2. Is sugar the main reason?
   Not alone. Carbs fried foods stress and genes also play a role.
3. Can diabetes be reversed?
   In early stages lifestyle changes can bring sugar levels back to normal.
4. Do I need to stop eating rice?
   No. Just balance it with protein fiber and portion control.
5. Why are kids getting diabetes now?
   Less outdoor play more junk food and too much screen time.