What is diabetes? Diabetes is a disease in which your blood glucose, or sugar, levels are too high.   Type 1 diabetes, your body does not make insulin.   Type 2 diabetes, the more common type, your body does not make enough or use insulin well enough.   Over time, having too much glucose in your blood can damage your eyes, kidneys, and nerves. Diabetes can also cause heart disease, stroke and even the need to remove a limb.   Pregnant women can also get diabetes, called gestational diabetes.   Incidence of diabetes in India -   Year 2000 31 million Year 2030 80 million   Could I be pre-diabetic and not know it? Yes. Symptoms may include:   Fatigue Thirst Weight loss Blurred vision Frequent urination Sometimes there are no symptoms. Indians have a stronger predisposition to developing diabetes, and as such it is recommended that all individuals 45 years of age and above should be tested for blood glucose levels.   Am I at risk?   45 years of age or older Overweight or obese (above normal BMI) Parent, brother, or sister with diabetes Abnormal cholesterol levels. HDL cholesterol ("good" cholesterol) is 35 or lower, OR triglyceride level is 250 or higher. Sedentary lifestyle. Exercising fewer than three times a week. If you are younger than 45, are overweight, and have one or more of the above risk factors you should consider getting yourself tested.   Taking Preventive Steps to Lower Your Risk of Getting Diabetes. If you are at high risk for type 2 diabetes, you can prevent or delay the onset of this disease by making the following changes to your lifestyle:   Try to lose 5 to 7 percent of your body weight. Eat healthier and smarter Make the effort to do 30 minutes of physical activity 5 days a week. Start with exercising just once or twice a week, twenty minutes at a time. No one can make all these changes in one stride. The key is making these small steps lead to big rewards.   At NutritonVista we’re -   Bringing U.S. Centers for Disease Control & Prevention Guidelines & Protocols to India. 24/7 Comprehensive, interactive, user-friendly web-site. On-site qualified dieticians for in depth nutrition counseling for diabetes, heart disease, weight-management, and other chronic illnesses.   A few small steps for you: Set a goal you can achieve. A good goal is to lose just 7-10 pounds. Weigh yourself at least once a week and write down your progress. Those who track their progress are most successful at achieving their set goals.   Eat more fruits, vegetables, whole grains, lean meats, fish and nuts. Eat ONLY as many calories as your body burns daily. Avoid fried foods or fast foods, instead grab a fruit while running out the door. Drink plenty of water If you know which high calorie foods tempt you, don’t buy them for your home or office.   Can prove to be the best preventive care - Studies have shown that even small gains made in losing weight and increasing daily exercise, help ease hypertension and large swings in your blood sugar level.   By consuming just 200 fewer calories a day, you can lose weight at a healthy rate of 2-3 pounds a month. ( Eg. One less serving of rice or bread, skipping the dessert, or one less alcoholic drink every day)   Try and eat 1/3 less of what you normally eat and never skip meals especially breakfast. Limit use of alcohol. These calories add up fast. Don’t expect to change your dietary habits over-night. Just make the effort for one small step at a time.