Urvashi Dholakia says she was the first in her family to get diagnosed with diabetes: ‘Very happy that I have reversed my sugar’

According to her, diabetes happens because of stress and not just sweets. “Meethe se nahi, stress se hota hai. The stress issue is that everyone experiences it. Stress, lifestyle, everything has to be balanced. I did that. I am very happy that I have reversed my sugar. Now, I have to maintain it …no matter what it takes. I have to take a test again by the end of this year. So, I have that much time,” shared Dholakia.

How does fibre help? (Photo: Freepik)

What did she do? “The first thing was eating salads before every meal. Chahe lunch ya dinner ho. Mujhe ek pura bowl salad bharke khaana padta hai (I have to eat a full bowl of salad),” said Dholakia, adding that it is important to take care of your health.

Dr Vijay Negalur, HoD-Diabetology, KIMS Hospitals, Thane, said diet plays a major role in improving blood sugar control, but it cannot work in isolation. “What can be achieved is remission, where blood sugar levels return to normal without medication, as long as healthy habits are maintained. A balanced diet rich in fibre, lean proteins, and healthy fats helps improve insulin sensitivity,” said Dr Negalur.

Starting meals with salads or vegetables slows down glucose absorption, preventing sugar spikes. Reducing refined carbohydrates, sugary foods, and processed items supports stable energy levels and better metabolism, according to Dr Negalur.

But, Dr Negalur stressed that remission is sustainable only when dietary discipline is paired with regular physical activity, adequate sleep, and stress management. Once old habits return, blood sugar levels can easily rise again.

What should one note when trying to control diabetes through food?

Consistency is more powerful than quick fixes. “Extreme fasting or crash diets may give short-term results but can harm metabolism in the long run. The focus should be on portion control, meal timing, and whole, unprocessed foods. Regular hydration and small lifestyle tweaks like walking for 10–15 minutes after meals make a significant difference,” said Dr Negalur.

A practical approach includes:
*Eating more vegetables and fibre-rich foods
*Including protein in every meal
*Avoiding sugary beverages and late-night snacking
*Maintaining regular meal intervals to avoid glucose fluctuations

How does stress impact diabetes management?

Dr Negalur concurred that chronic stress is an often-overlooked factor that elevates blood sugar. “When the body is under stress, it releases cortisol, a hormone that increases glucose production. Even with a healthy diet, high stress can undo progress,” said Dr Negalur.

What helps?

Simple relaxation practices such as meditation, deep breathing, yoga, or even short walks can help lower cortisol levels. “Quality sleep also plays a vital role in keeping stress hormones balanced. Managing stress consistently supports better glucose control and overall well-being,” said Dr Negalur.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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