Diabetes: A silent epidemic we can act on

Practical Steps to Improve Blood Sugar and Prevent Progression

Diabetes is one of the world’s major chronic health challenges. In the UAE, around 1.3 million adults were living with diabetes in 2024, with many more estimated to be undiagnosed or living with prediabetes. The consequences can be serious, including heart attack, stroke, kidney disease, vision loss and nerve damage.

The encouraging message is that practical lifestyle changes, combined with appropriate medical care, can significantly improve blood sugar control and may help people with prediabetes delay or prevent progression to type 2 diabetes.

One useful strategy is to change what we eat, how much we eat and the order in which we eat it. Begin meals with non-starchy vegetables such as salad, cucumber, tomato, spinach, okra or grilled vegetables. Plain unsweetened yoghurt or labneh can also be included. Follow with protein such as grilled fish, chicken, lean meat, eggs, lentils or chickpeas, and leave rice, khubz or other starches until last.

This approach may slow digestion and reduce the immediate rise in blood glucose after meals. However, food order does not make unlimited carbohydrates safe. Portion size remains essential.

A small measured serving of unsalted almonds or walnuts before a meal may also help some people manage post-meal glucose. Nuts provide protein, fiber and healthy fats, but they are calorie-dense and should replace less healthy snacks rather than simply adding extra calories.

For UAE families, favorite foods do not necessarily need to disappear. Machboos, biryani, khubz and manakish can be enjoyed in smaller portions. Sweetened karak, soft drinks, juices, pastries, luqaimat, kunafa and other sweets should be limited. Water and unsweetened drinks are better everyday choices.

Physical activity is equally important. A 10–15-minute walk after meals, when medically appropriate, can help lower post-meal glucose because active muscles use glucose for energy. Regular weekly exercise, maintaining a healthy weight, getting adequate sleep and controlling blood pressure and cholesterol further reduce metabolic and cardiovascular risk.

Prediabetes should be viewed as a warning — but also an opportunity. Lifestyle intervention has been shown to substantially reduce progression to type 2 diabetes. Early testing is therefore important, particularly for people with excess weight, family history, previous diabetes during pregnancy, high blood pressure or other risk factors.

Most importantly, lifestyle changes should support medical treatment, not replace it. People taking insulin or medications that can cause low blood sugar should never reduce or stop them without medical supervision. Improvements should be assessed over time through appropriate glucose monitoring and repeat HbA1c testing.

The message is simple: act early, eat thoughtfully, control portions, stay active and monitor your health. Small, sustainable changes can make a meaningful difference.