Daijiworld Media Network - New Delhi
New Delhi, Nov 16: Prediabetes is often brushed aside as a minor health issue, but doctors warn that it is actually the body’s alarm bell — a clear sign that blood sugar levels are higher than ideal and must be brought under control before they progress to diabetes. While medication is usually not the first line of treatment for prediabetes, lifestyle modification, a cleaner diet and regular exercise can work wonders in reversing the condition. Along with these changes, certain natural drinks can also support the body’s ability to regulate glucose, though they should never be viewed as substitutes for medical advice.
Cinnamon tea is widely recommended for its ability to temper insulin resistance and lower fasting blood glucose. A warm morning cup made by steeping a teaspoon of cinnamon in hot water helps the body utilise excess glucose more efficiently. Rich in antioxidants, cinnamon also calms inflammation and reduces cholesterol and triglycerides, lending support to overall metabolic health.
Green tea too is a strong ally in blood sugar management. Its polyphenols, especially EGCG, improve the way the body uses insulin and slow the absorption of sugar from the gut. When taken daily without sugar, green tea has been linked to healthier blood sugar levels, improved metabolism and a lower risk of developing type 2 diabetes. Its antioxidant properties also help protect heart health — a key concern for those with prediabetes.
Amla juice, packed with vitamin C and potent antioxidants, is another traditional remedy known to regulate blood sugar. Sipping diluted amla juice in the morning can ease inflammation, reduce oxidative stress and enhance insulin activity, helping glucose stay within a manageable range throughout the day. It also strengthens the body’s defences against complications associated with prediabetes and diabetes.
Bitter gourd juice, or karela juice, is a time-tested drink in Indian households for managing sugar levels. Compounds like charantin and polypeptide-p help the body absorb glucose better and improve insulin response. Though naturally bitter, the juice can be diluted or mixed with amla juice for a more pleasant flavour. Regular intake has shown promising results in lowering blood sugar and supporting kidney and liver function — both essential for metabolic balance.
Fenugreek water is another simple yet powerful morning drink for reversing prediabetes. Fenugreek seeds are rich in fibre and bioactive compounds that enhance insulin efficiency and slow down post-meal sugar spikes. Soaking a teaspoon of methi seeds overnight and drinking the water first thing in the morning can significantly aid blood sugar control, while the seeds themselves — if consumed — offer additional benefits.
Alongside these natural remedies, daily physical activity plays a vital role in managing and reversing prediabetes. Even a brisk walk, yoga or light workouts can improve insulin sensitivity and keep sugar levels steady. With consistent dietary care, mindful lifestyle choices and regular exercise, prediabetes can often be reversed and prevented from progressing into full-blown diabetes.