Diabetes is often considered a health condition that develops after the age of 40. However, the reality is changing. Type 2 diabetes can develop much earlier, and lifestyle habits formed during the ages of 25 to 35 may significantly influence a person's risk of developing the condition in later years.

Dietary choices, physical activity, sleep patterns and everyday routines all play an important role in maintaining healthy blood sugar levels. This makes early prevention particularly important, rather than waiting until health problems begin to appear.

To understand how younger adults can reduce their risk of Type 2 diabetes, TV9 spoke exclusively with Dr. Manish Arora, Director of Internal Medicine at CK Birla Hospital, Delhi.

According to experts, people diagnosed with prediabetes can take several steps to improve their blood sugar levels and potentially prevent or delay the progression to Type 2 diabetes. Here are some important lifestyle changes to consider.

1. Replace Refined Grains With Whole Grains

White rice, refined flour and white bread are common parts of everyday meals. However, consuming large amounts of refined carbohydrates may contribute to blood sugar fluctuations.

Experts recommend choosing whole grains more frequently. Brown rice, whole-wheat flour and other whole-grain alternatives can provide more dietary fibre and support better blood sugar management.

It is equally important to include protein-rich foods in daily meals. Options such as lentils, chickpeas, paneer, curd, eggs and sprouts can help make meals more balanced.

Fresh fruits, salads and green vegetables should also be included regularly. At the same time, limit added sugar from soft drinks, packaged juices, sweets and bakery products.

2. Pay Attention to Portion Sizes

What you eat matters, but the overall balance and quantity of your meals are important too.

A simple way to plan a balanced plate is to:

• Fill half your plate with vegetables and salad.

• Include protein-rich foods in approximately one-quarter of your plate.

• Use the remaining portion for carbohydrates such as roti or rice.

Eating slowly and recognising when you feel comfortably full can also help develop healthier eating habits.

Avoid making a habit of eating while watching television or scrolling through your mobile phone, as distractions can make it harder to pay attention to hunger and fullness signals.

3. Follow a Balanced Eating Sequence

The order in which you eat different foods may also influence your blood sugar response after meals.

One approach is to begin with vegetables and salads, followed by protein-rich foods such as dal or paneer, and then eat carbohydrate-rich foods like roti or rice.

Having fibre and protein as part of a meal may help moderate the rise in blood glucose after eating.

Another important habit is choosing whole fruits instead of fruit juices. Whole fruits contain dietary fibre, which is generally reduced or removed during juicing.

4. Do Not Ignore Health Checkups Before 40

Waiting until the age of 40 to monitor blood sugar levels may not be appropriate for everyone.

Regular health assessments can help identify early warning signs, particularly among people with a family history of diabetes or other risk factors.

Some important tests doctors may recommend include:

• Fasting Blood Sugar: Measures blood glucose after a period of fasting.

• HbA1c Test: Provides an estimate of average blood sugar levels over approximately three months.

• Lipid Profile: Measures cholesterol and triglyceride levels.

• Blood Pressure Check: Helps assess cardiovascular health.

• Weight and Waist Assessment: May provide additional information about metabolic health.

People with a family history of diabetes, physical inactivity or other risk factors should discuss the appropriate timing of screening with their doctor.

Early identification of prediabetes can provide an opportunity to make lifestyle changes before the condition progresses.

5. Maintain Regular Meal Timings and Stay Active

Maintaining a consistent daily routine can also support better metabolic health.

Try to have breakfast, lunch and dinner at reasonably regular times rather than frequently skipping meals or eating at irregular hours.

It is also advisable to finish dinner around two to three hours before bedtime, whenever practical.

Physical activity is equally important. A short walk of around 10 minutes after major meals can help improve the body's blood sugar response. Along with walking, regular exercise and everyday movement can support overall metabolic health.

Getting sufficient sleep and maintaining a consistent sleep schedule are additional habits that should not be overlooked.

The Bottom Line

Type 2 diabetes is not a health concern limited to older adults. Lifestyle choices made during early adulthood can influence metabolic health for years to come.

From choosing fibre-rich foods and maintaining balanced meals to staying physically active and getting timely health checkups, small changes can make a meaningful difference.

People diagnosed with prediabetes should consult their doctors and follow an appropriate management plan. With early intervention and consistent care, the progression to Type 2 diabetes can often be delayed or prevented.

Remember, diabetes prevention should not begin at 40. Building healthy habits early is one of the most important investments you can make in your long-term health.