Do you know which country is called the diabetes capital of the world? Which country accounts for more than seventeen percent of total diabetes cases worldwide. Most of us are surprised to know that the answer is India. The scenario of diabetes in India is not good. Most families in India have at least one person with diabetes. Today, India has close to eighty million people with diabetes. According to some studies, India will have more than 135 million diabetics by 2045.

According to a report by Indian Council for Medical Research in 2017, the prevalence of diabetes in India had risen to 64 percent in the last quarter. 

One of the most worrying aspects is that the condition is not only limited to adults, but its prevalence has also increased in the younger population. More and more children are getting diabetes and other metabolic syndromes. 

As per a survey in 2015, more than sixty percent of Indian children may have abnormal sugar levels in their bodies. 

But why are Indians prone to diabetes? 

Several environmental, genetic, and behavioral factors make Indians susceptible to this chronic condition. Let us discuss them one by one. 

• Genetic and Ethnic Factors

Indians are genetically more prone to diabetes. Our ethnicity is one of the most prominent factors responsible for the diabetic epidemic in our country. This genetic predisposition is beyond our control, thus making it necessary for us to follow healthy lifestyle mantras. 

• Increased Insulin Resistance

Our genetic predisposition is not only diabetes causing factor that is not under our control. You can put insulin resistance in the same list. Indians typically show a higher degree of insulin resistance. A greater degree of insulin resistance means our cells will be mostly irresponsive to the insulin hormone. Putting the same in simple words, it means our blood sugar levels tend to rise persistently higher when we eat carbohydrates. (As per a study, "Serum immunoreactive insulin responses to a glucose load in Asian Indian and European type 2 (non-insulin-dependent) diabetic patients and control subjects" published in National Library of Medicine) 

Low birth weight can also be a contributing factor responsible for insulin resistance in Indians. According to a study, "Relation of serial changes in childhood body-mass index to impaired glucose tolerance in young adulthood" published in the National Library of Medicine, low birth weight can make people susceptible to type 2 diabetes. In India, children with lower birth weights have higher chances of becoming obese in childhood and adolescence. 

• Lifestyle Changes:

Are our genes, ethnicity, and inherent insulin resistance the only responsible causes? The answer is no. Some other factors are responsible for diabetes. The good news is that these factors are potentially modifiable. 

The last century has witnessed social and economic development. But these have come at the cost of rampant urbanization and poor lifestyle choices. Our dietary preferences have also changed a lot. 

Our fathers and forefathers used to have unrefined wheat, rice, millet, and other whole grains. These were rich in fibers. But we have substituted them with refined grains low on fiber quotient. 

We live in an era of fast food and suffer from overindulgence in sugar, trans fats, and calories. We are increasingly becoming less active and experiencing increased mental stress and obesity. These factors can adversely affect insulin sensitivity and make us susceptible to diabetes. 

• Obesity:

Many studies have established the relationship between obesity and type 2 diabetes. Body mass index (BMI) is an effective way to gauge obesity. It indicates our body fat. People with more than normal levels of BMI are more susceptible to diabetes. 

Indians typically have a higher body weight, especially the love handles (fat around the waist), for a given value of BMI. Higher BMI, coupled with our inherent risk factors, makes us prone to obesity. 

• Physical Inactivity:

Physical inactivity is one of the biggest causes of diabetes. Many studies have validated the notorious relationship between diabetes and a sedentary lifestyle. 

In the mid of twentieth century, people used to be physically more active. In the present world, people in rural areas are more active than those in urban areas. But now, with economic development, more and more people are migrating to urban areas for better livelihoods and adopting a sedentary lifestyle. Thus obesity and diabetes have become more prevalent than ever. 

• Change in eating habits: 

In this era of junk food, we are consuming food loaded with high fats and high-sugars. These food items are clinically proven to have a correlation with impaired glucose tolerance (IGT) and diabetes.

What can we do to reduce our risk of diabetes?

A healthy lifestyle is the best way to decrease our susceptibility to diabetes. Even if you are starting today, you can considerably reduce your risk. 

• Lose extra weight:

According to a study, a weight loss of 7%, coupled with exercise and diet changes, can reduce your diabetes risk by 60%. 

According to the American Diabetes Association, if you are pre-diabetic, try to reduce your weight by 7% to 10%.

• Adopt a physically active lifestyle

Try to exercise for at least 30 minutes. Your exercise can be brisk walking, biking, swimming, or running.

Avoid prolonged sitting hours. After every half, an hour, take a stroll. It will relax you physically and mentally.

• Eat healthy plant foods.

Fiber-rich foods like fruits, nonstarchy vegetables (leafy greens, cauliflower), legumes (beans and lentils), and whole grains can significantly reduce your risk of diabetes.

Avoid bad carbohydrates like white bread, pastries, and processed foods with sugar content.

Eat healthy fats like: 

• Safflower, cottonseed, olive, sunflower, and canola oils
• Almonds, flaxseed, peanuts, and pumpkin seeds
• Fatty fish, such as salmon, sardines, and cod.

The Conclusion:

India has become the diabetes capital of the world. We have a maximum number of diabetic patients in the world. Our genes and ethnicity have made us prone to diabetes. But these are not the only factors to blame. Our unhealthy lifestyle choices are equally irresponsible. Let us take a pause and introspect our daily lifestyle and try to adopt healthy habits. Remember, even a small start is sufficient to make a change.