However, you can reverse this condition with just two simple steps. Let's learn about an effective solution suggested by a nutritionist.

Diabetes has become a serious problem worldwide, with the number of patients steadily increasing. According to a WHO report, the number of people suffering from high blood sugar has increased from 200 million in 1990 to 830 million in 2022.

Diabetes is also a serious public health challenge in India. Approximately 77 million people in the country are diabetic and 25 million are pre-diabetic. And did you know that due to the high number of people with diabetes in the country, India is also called the Diabetes Capital of the World?

Some studies even claim that by 2045, more than 135 million people in India will be suffering from diabetes. But in the meantime, do you know the best thing? You can reverse this disease. Let's learn what to do to reverse diabetes.

Status of Diabetes in India



The number of diabetes patients in the country is steadily increasing. Most families here have at least one person with diabetes. A WHO report ( ref ) states that an estimated 77 million people in India over the age of 18 suffer from type 2 diabetes, and approximately 25 million have prediabetes . Scientists even claim that by 2045, there will be more than 135 million people with diabetes in India.

Early signs of diabetes



Before we explore how to reverse diabetes , let's discuss the signs that can help you detect diabetes early. In fact, early diagnosis makes it easier to manage and control diabetes. It's worth noting that type 2 diabetes typically doesn't show any symptoms in its early stages, making it difficult to detect until complications develop. However, you can help diagnose diabetes early by monitoring certain changes in your body, including:

Skin tags
Darkening of the skin around the neck or underarms
Belly fat
Loose arms and a hump at the back of the neck
Frequent hunger pangs
Constant sugar cravings
Tingling in the feet or hands
Your waist being more than half your height, etc.

How to reverse diabetes?



Renowned nutritionist Ramita Kaur shared two simple steps to reverse the silent killer, diabetes, in a post. If you make these a part of your daily routine, managing high blood sugar will become easier.

Be mindful of snack time



Nutritionists say that snack time is the main culprit. When you're most hungry between 4 and 6 p.m., you might not even consider eating healthy. Most people tend to indulge in biscuits, namkeen, and all kinds of junk food during this time. Therefore, you should choose your snacks wisely. Instead of eating junk food, incorporate healthy snack options into your snack time, such as:
Roasted chickpeas,
Puffed rice mix,
Millet puffs,
Makhanas,
and Khakhra.
You can also enjoy sprouted salads, black chickpea salads, spicy tofu/paneer, vegetables with hummus, guacamole, and fruit with nut butter, seed mixes, or soups. These can satisfy your cravings without the added calories and sugar spikes, making it easier to manage your sugar levels.

Consume protein



To reverse diabetes, make sure you include protein in every meal. It helps stabilize blood sugar and aids weight loss by controlling appetite. Additionally, start your meal with a bowl of salad or sautéed vegetables. Don't forget to add flaxseed powder to your yogurt. All these steps will help you reverse diabetes, improving your quality of life.