Post by : Saif Rahman

On 14 November, we observe World Diabetes Day 2025, a crucial reminder to evaluate our daily habits, particularly regarding nutrition and exercise. Diabetes is a mounting concern in India, where the World Health Organization reports that about 77 million adults are currently diagnosed. Furthermore, approximately 25 million individuals are considered prediabetic, facing a significant risk of advancing to full-blown diabetes. This highlights the urgency of addressing diabetes as a prominent health issue.

Health professionals emphasize that diabetes raises the risk of heart attacks and strokes by two to three times in adults. Due to these serious health implications, small lifestyle adjustments—such as incorporating nutritious food and beverages first thing in the morning—can yield significant benefits.

A nutritious breakfast is essential. A study from 2019 published in The Journal of Nutrition indicates that individuals who forego breakfast increase their likelihood of developing Type 2 Diabetes. When breakfast is skipped, the body remains in fasting mode, leading to drastic blood sugar fluctuations upon eating.

Additionally, a 2023 study revealed that those consuming breakfast after 9 am carry a 59% heightened risk of diabetes compared to individuals who eat prior to 8 am. This underscores breakfast’s crucial role as the day’s key meal.

Incorporating simple, natural morning beverages into your routine can improve digestion, reduce inflammation, and help maintain stable blood sugar levels. Upasana Parv Kalra, who leads clinical nutrition and dietetics at Max Super Speciality Hospital in Dwarka, notes that these drinks can be easily prepared using common ingredients found at home.

Here are six morning drinks beneficial for blood sugar stability:

Methi (Fenugreek) Water
Soak methi seeds overnight and drink the infusion in the morning. Methi aids in slowing sugar absorption and enhances digestion.

Ajwain (Carom Seed) Water
Ajwain water plays a role in reducing inflammation and promoting effective digestion, preventing sudden blood sugar spikes.

Ashwagandha Drink
Ashwagandha contributes to relaxation and stress reduction, helping to maintain stable blood sugar levels.

Cinnamon Water
Cinnamon supports insulin utilization, thereby assisting the body in managing sugar levels more efficiently.

Amla (Indian Gooseberry) Juice
Rich in Vitamin C, amla aids metabolism, fostering better sugar handling by the body.

Ginger Water
Ginger can mitigate inflammation and enhance stomach health, helping to avoid sugar spikes post-meal.

While these drinks are not alternatives to medication, they can complement a healthy lifestyle. Health experts advocate for balanced meals, regular exercise, adequate sleep, and moderate sugar intake.

World Diabetes Day serves as a reminder that even minor daily changes can contribute significantly to long-term health. Kicking off the day with the right beverage is a simple yet effective step towards maintaining health, particularly in India, where the diabetes rate is on the rise.

#Health #Wellness