World Diabetes Day: Understanding the Silent Epidemic

11/14/2025

If you eat and do not sit immediately, then this information is not for you.

Many of us, particularly in India, have our daily usual food plate loaded with carbs with very little to zero protein sources. Add to that, most of us have the habit of lying down or sitting right after meals. This simple habit may seem harmless, right?

But over time, this routine affects how our body processes or uses glucose. When we eat carbs, they break down into sugar (glucose) molecules, which enter the blood. Normally, insulin helps move this glucose into the cells for energy. However, when we don’t move enough, our muscles don’t use that glucose, so it resides in the bloodstream. Gradually, after years, this can lead to insulin resistance, where the body does not respond well to insulin, causing higher sugar levels (Type II diabetes).

India is now known as the diabetes capital of the world. Let’s work together to change this. This World Diabetes Day, let's make our lives more active and include more protein in our meals to reduce the burden of diabetes in India.

Read Also: How to Track and manage Diabetes

What is World Diabetes Day?

World Diabetes Day is celebrated annually on November 14 with the motive to raise global awareness about diabetes. 

Why Is It Celebrated Every Year on November 14?

It is observed to:

• Honors the discovery of insulin by Sir Frederick Banting, who co-discovered insulin along with Charles Best in 1922.
• Promote understanding of diabetes early detection, prevention, management, and care.
• Promote healthier lifestyles and improve support for individuals with diabetes worldwide.

Read Also: What Is Type 1 Diabetes? Symptoms, Causes And Treatment

Understand the Real Cause Behind Diabetes This World Diabetes Day

There can be many causes of diabetes; some of them are:

1. Carb-Heavy Diet

Eating excessive carbohydrates, particularly refined sugars and rice, causes blood sugar to spike. Over time, this can make our body’s insulin less effective, contributing to type 2 diabetes.

2. Less to No Protein Intake

Proteins are known to slow down sugar absorption and support muscle health, which supports insulin action. Hence, a diet low in protein can disturb blood sugar balance, increasing the risk of type 2 diabetes.

3. Prolong Screen Time

More screen time generally means less movement. This causes the body to lose its ability to use insulin well, and less use of glucose increases the risk of developing type 2 diabetes.

4. Persistent Stress

Long-term stress releases hormones like cortisol, raising the blood sugar levels and disturbing insulin function.

5. Genetic Condition

Some individuals inherit genes that modify the functioning of their pancreas or how their body responds to insulin. These genetic factors can contribute to the risk of developing type 1 or type 2 diabetes.

6. Poor Infrastructure

Many urban areas are poorly designed without parks, sidewalks, or safe areas. Living in such places lowers exercise and physical activity levels. And this lack of regular movement reduces our body’s ability to use insulin effectively.

7. Poor Socioeconomic Status

Less money in urban areas or remote areas generally means poor access to healthy food and healthcare. Over time, unhealthy diets and untreated health conditions cause a higher chance of developing diabetes.

8. Polluted Area

Living in a polluted area means breathing in polluted air. This increases the exposure to harmful chemicals in our body that disrupts the body’s hormones, including insulin. 

Read Also: The Path to Understanding: Exploring the Causes of Diabetes

Tips for Healthy Blood Sugar Control

Now that we are aware of the most common reasons behind the increasing trend of diabetes in India. Let's focus on the solution now; the tips below can help maintain daily healthy blood sugar levels, contributing to reduced cases of diabetes in India.

The Dos For Healthy Sugar Levels

1. Eat a balanced diet comprising whole grains, vegetables, fruits, lean proteins, and healthy fats.
2. Exercise regularly for at least 30 minutes daily to increase insulin sensitivity.
3. Maintain a healthy weight.
4. Drink plenty of water so that the kidneys can flush out excess sugar.
5. Continuously track your sugar levels so that you can figure out your personal triggers and control them.

Read Also: Different Types of Insulin for Effective Diabetes Treatment

The Don’ts of Healthy Sugar Levels

1. Avoid sugary foods, refined carbs, and processed snacks that lead to spikes in blood sugar levels.
2. Get 7-8 hours of quality sleep to maintain healthy blood sugar regulation.
3. Reduce stress via meditation or yoga.
4. Avoid tobacco and limit alcohol.
5. Do not sit for too long; take short movement breaks throughout the day to encourage your muscles to use sugar.

Read Also: Diabetes And Stress: Exploring The Connection And Managing Your Health

Conclusion

Nature has given us this wonderful body that responds to our healthy and unhealthy actions. Feeding unhealthy food items signals to the body that it does not require healthy sugar levels. Hence, by embracing healthy habits this World Diabetes Day, let's reset insulin resistance and maintain healthy blood sugar, giving our body the right signals for a balanced life.