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Top 10 Tips to Prevent Diabetes in India

  1. Start early – get your diabetes risk evaluated
  2. Indians have a higher genetic risk of diabetes – get a genetic assessment , if possible
  3. Exercise and diet are more effective in preventing diabetes than medications
  4. Avoid the whites- white sugar, white flour, white rice as they are high in glycemic index that can cause insulin resistance
  5. Avoid liquid calories via sugary sweetened beverages to lose weight and reduce blood sugar
  6. Reduce traditional sweets containing high amounts of sugar to avoid insulin resistance
  7. Snack frequently with low calorie, high protein and fiber foods to maintain stable blood sugar levels
  8. Increase protein and fiber in meals and snacks to improve insulin sensitivity, fullness and energy levels.
  9. Aim for 20 minutes of physical activity per day including walking short distances, climbing stairs, playing, dancing, cycling, swimming and other activities.
  10. In a recent study, a post-meal walk for 10 minutes was shown to reduce blood sugar by almost 25%

What are the early screening steps one can take to protect against diabetes?

Assessment of risk factors is a key first step. A number of blood tests (Fasting Glucose, Oral Glucose Tolerance Test (OGTT), Random Glucose, etc)are available which have to be performed routinely to keep a check on blood sugar levels. Some people are more prone to diabetes than others due to their genetics. These people tend to have a family history of diabetes. If both parents are diabetic, then the risk is higher as compared with one parent being diabetic.

A simple and economical, saliva-based genetic tests can be utilized to indicate whether one is carrying genes known to increase diabetes risk. Such individuals can avoid becoming diabetics by adopting the 10 tips outlined above.

Xcode’s Health Genetic test profiles for genes involved in type 2 diabetes and other conditions of metabolic syndrome. You can write to us at info@xcode.in or call 91-95432-89999 to find out more.

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James Watson
Xcode is a pioneer in personal genomics, focussed on enabling personalized preventive healthcare. We are dedicated to empowering physicians, wellness professionals and customers with the most validated, accurate and actionable genomic information to positively impact and improve their client's health and quality of life.