Uploaded by Rahul, September 8, 2025
When Sugar Stays Stuck in the Blood
You’ve probably heard the phrase “borderline sugar” from family or friends after a medical check-up. Most of the time, what doctors mean is insulin resistance — your body still makes insulin, but your cells act stubborn, refusing to use it properly. The result? Blood sugar lingers instead of being absorbed for energy.
It’s not yet diabetes, but it’s the road leading there if you don’t make a U-turn. And the steering wheel, more often than not, is your diet.
DIABETES MANAGEMENT IN CHRONIC KIDNEY DISEASE (CKD):
— Satyendra Dhar, MD SFHM (@DharSaty) August 10, 2025
⚕️It’s the oldest trick in the internal medicine playbook: diabetes mellitus tiptoes in like a charming new roommate, promising it’ll be no trouble at all just a little “extra sugar” in the bloodstream, nothing the kidneys… pic.twitter.com/YJhg36WOU7
The Basics: What You Should Eat
Doctors don’t hand out one-size-fits-all diets, but there are patterns that work for most people struggling with insulin resistance.
- High-Fiber Foods: Whole grains, oats, beans, lentils. Fiber slows down sugar spikes.
- Lean Protein: Chicken, fish, eggs, paneer, tofu. Keeps you full, reduces carb cravings.
- Healthy Fats: Nuts, seeds, olive oil, mustard oil — they don’t raise sugar and keep you satisfied.
- Plenty of Vegetables: Non-starchy veggies like spinach, broccoli, cucumber. They fill your plate without loading carbs.
- Low-Glycemic Fruits: Berries, apples, pears — fruit doesn’t have to be the enemy.
Foods to Cut Back On
- Refined Carbs: White rice, white bread, sugary snacks. They shoot blood sugar up like a rocket.
- Sugary Drinks: Sodas, packaged juices — even “healthy” ones often pack sugar.
- Fried Junk: Pakoras, samosas, chips — heavy oils worsen resistance.
- Processed Meats: Bacon, sausages — often loaded with hidden sugars and fats.
Real-Life Adjustments
A middle-aged man in Delhi shared his story with his physician: “I didn’t stop eating Indian food. I just swapped white rice for brown, fried snacks for roasted chana, and I walk after dinner. In six months, my sugar went from borderline to normal.”
It’s these small, consistent tweaks that make the real difference.
Lifestyle Beyond Food
Diet is 70%, but not the whole story. Doctors stress:
- Regular Physical Activity: Brisk walks, cycling, yoga — movement makes cells more responsive to insulin.
- Sleep: Less than 6 hours a night worsens resistance.
- Stress Control: Chronic stress keeps sugar levels high. Meditation, journaling, or even music help.
Common Mistakes
- Cutting out all carbs — your body still needs them, just smarter ones.
- Overloading on “sugar-free” packaged foods — many hide artificial ingredients.
- Skipping meals and then overeating later — worse for sugar spikes.
FAQs
Q. Can insulin resistance be reversed with diet?
Yes. With consistent diet and lifestyle changes, many people reverse prediabetes.
Q. Is intermittent fasting safe?
For some, yes. But always consult a doctor, especially if already on medication.
Q. Should fruits be avoided?
No. Choose low-GI fruits and keep portions in check.
Q. How fast can diet improve insulin resistance?
Some improvements can be seen in 3–6 months of steady changes.
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About the Author
Rahul is a staff journalist at Newstic.in, specializing in national and international news with a strong focus on business, technology, and culture. With a background in digital reporting and a sharp eye for accuracy, Rahul delivers stories that blend clarity, depth, and relevance for today’s readers. His work reflects Newstic’s commitment to credible, fact-checked journalism that informs and engages audiences across India and beyond.
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