in india the burden of diabetes is growing exponentially and has now become the home to the secondlargest diabetes population although diabetes prevalence is affected by various factors like age sex ethnicity genes etc the numbers are mainly fuelled by unhealthy diets and lifestyles dietitian garima goyal suggests some of the easiest and most effective ways to prevent your chances of getting diabetes1read alsoyour diet plan to keep diabetes at baya new study recommends that the average indian should cut down on carbohydrates increase protein intake and cap the amount of fats to prevent type 2 diabetes dr rm anjana managing director at dr mohans diabetes specialities centre chennai takes us through the role our dietsshedding weightthe changes in the dynamic of diet lifestyle and environment have certainly kicked off the trend of diabesity especially among children and adolescentsabnormal body fat distribution in the case of obesity can disrupt insulin sensitivity which over a while can lead to diabetes thus shedding weight more healthily and gradually can reduce your chance of getting diabetes2 focusing on complex carbseither with or without diabetes carbs are not all bad for you generally around 60 65 of our energy comes from carbs therefore it is important to focus on choosing the right carbscomplex carbohydrates coming from whole grains vegetables and pulses are rich in fiber they get digested slowly and raise blood sugar gradually without any sudden ups and downs this helps in keeping your insulin sensitivity in check3 including lean proteinslean protein coming from eggs poultry pulses and legumes ensures better glycemic control and keeps you satiatedconsuming proteins along with carbs will help in maintaining insulin activity and blood sugar levels4 eating nutrientdense mealapart from macros consuming a diet rich in fiber antioxidants vitamins and minerals will not just keep you away from diabetes but other chronic disorders too the best way to make your meal nutrient dense is to include foods from different food groups unlike caloriedense foods including ultraprocessed foods and sugary drinks a nutrientdense meal maintains your blood glucose level and nourishes you5 move your musclesany kind of physical exercises like cardio or weight training ensures better utilization of glucose by the muscle cells and improves blood glucose stability and insulin sensitivity involving in 4050minutes of physical activity at least 5 days per week would be beneficial6 plan your mealsdespite being unconventional advice planning your meals is an effective way to reduce your risk making random choices and being uncertain about your meal can result in unhealthy eating habits and lifestyle which could eventually pave way for diabetes so always make time to plan your meal and jot down a grocery list