JS
Tue, Mar 3🧘 Wellness
Just found out my A1C is at 5.8 (prediabetic) and I'm only 34. My doctor said South Asians develop diabetes at lower BMIs than other groups. Both my parents are diabetic. What lifestyle changes have actually worked for people in this community? I'm not overweight but clearly gene...
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South Asian here, reversed my prediabetes in 8 months. Key changes: 1. **Cut white rice by 75%** — replaced with brown rice, quinoa, cauliflower rice 2. **Walk 30 min after every meal** — this alone drops post-meal glucose by 30-40% 3. **Added protein to every meal** — dal, paneer, chicken before carbs 4. **Got a CGM (continuous glucose monitor)** — Freestyle Libre is $75/mo without insurance. Seeing real-time spikes from roti vs. jowar roti changed my behavior 5. **Strength training 3x/week** — muscle mass improves insulin sensitivity A1C went from 5.9 to 5.2 in 8 months. No medication.
Get a full metabolic panel done — not just A1C. Ask for fasting insulin, HOMA-IR, and lipid panel. Many desi doctors in the US now recommend this comprehensive approach. Also, Dr. V. Mohan's diabetes research out of Chennai has specific guidelines for South Asians that are more relevant than generic ADA guidelines.
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