The Prediabetes Wake-Up Call: What South Asians Need to Know

Karuna Khera- NBC-HWC
Jul 12
3 min read

If you grew up hearing “finish your roti” or having chai with biscuits daily — you’re not alone. I’ve lived that life too. These habits are comforting, nostalgic, and deeply woven into our family rituals. They represent love, hospitality, and a sense of home.

And truthfully, some of those habits? I still hold on to them — because they matter to me. But I’ve also learned to adapt and make small, intentional adjustments elsewhere.

Because as our lifestyles have shifted — with more sitting, screen time, and stress — those same comforting traditions can quietly contribute to the rise in prediabetes and metabolic issues, especially in South Asian communities.

This isn’t about giving everything up. It’s about finding a balance. It’s about learning how to adapt, not abandon, the foods and rhythms we love — and doing so in a way that feels empowering, not restrictive.

That’s why I created this space — to start the conversation and to support you as you explore what health looks like for you.

🧬 Why Prediabetes Is a South Asian Concern

If you’re South Asian, you may be genetically predisposed to develop insulin resistance or type 2 diabetes — even if you’re not visibly overweight.

📊 Quick facts:

South Asians are up to four times more likely to develop type 2 diabetes compared to the general population.
Many are diagnosed at a younger age and lower BMI.
The condition often goes unnoticed until it progresses — because we often feel "fine" in the early stages.

Layer that risk with increasingly urban lifestyles — long working hours, sedentary routines, irregular meals, and a rise in packaged foods — and the equation becomes clear.

🍛 Where Culture Meets Change

So what do we do when the foods we grew up with — the ones that nourish our hearts — may also be harming our health?

We don’t abandon tradition. We reimagine it.

That means:

Adding fiber-rich veggies like bhindi (okra), methi (fenugreek), or lauki (bottle gourd) to meals
Swapping refined grains for millets or whole wheat in familiar dishes
Using our incredible spices (like turmeric, cumin, and fenugreek) to support digestion and reduce inflammation
Embracing our lentils, pulses, and beans as a rich source of plant-based protein — balance it with non-starchy veggies and healthy fats

This isn’t fusion. It’s a homecoming. A way to reconnect with the foods we love, while honoring what our bodies need.

🧓🏽 Sometimes, the healthiest shift is going back.

Think about how your grandmother cooked —Whole grains. Seasonal produce. Home-cooked meals.

There’s a quiet brilliance in those habits. They weren’t trendy — they were timeless.

By combining those roots with today’s knowledge, we can create a lifestyle that feels both familiar and freeing.

🎥 Free Resource: Watch My Prediabetes + Culinary Nutrition Video

If you’re just starting or want a deeper understanding of how food influences prediabetes risk, check out my free video , packed with tips, insights, and simple steps you can take today.

📺 Watch it here

👩🏽‍🍳 Join Me Live: Prediabetes & the South Asian Kitchen

🗓️ Tuesday, July 23 | 60 minutes | Online🎟️ Cost: $20

This small-group class is for you if:

You’ve been told you're “borderline”
You're navigating cultural food habits while trying to improve your health
You want real-life strategies, not rigid rules

We’ll talk about:✅ What prediabetes actually means✅ How to eat in a way that supports blood sugar balance✅ Easy kitchen strategies that fit into your busy, real-world life

💬 I’m keeping the group small, and the price low — just enough so you feel invested in showing up for yourself.

📩 Spots are limited — fill out this short form to express interest and get the details:👉 Interest Form

💬 Ready to feel empowered, not overwhelmed?

If you're navigating cultural expectations, busy schedules, or just want a healthier path that still feels like you , this is your invitation. Let’s meet in the kitchen, where real change begins.

With warmth and spices,

Karuna 🌿NBC-HWC | Culinary Coach | Diabetes Prevention Lifestyle Coach