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Diabetes remains a growing health concern in India, especially among middle-aged and older adults. A study published in The Lancet in September 2025 estimated that about 20% of Indians aged 45 and above are living with diabetes, meaning more than 50 million people are suffering from diabetes across the country. Managing this condition usually requires strict dietary control, medication, and lifestyle changes.
However, a US-based gastroenterologist with training from AIIMS, Harvard and Stanford says a simple daily habit can significantly help control blood sugar levels – without making any changes to what you eat.
Dr. Saurabh Sethi recently shared on Instagram that taking a short walk after meals can play an important role in controlling glucose levels. According to him, a 10-minute walk after eating is often enough to make a measurable difference.
Why does a short walk matter?
Dr. Sethi points out that walks do not need to be intense, fast, or linked to fitness goals like step counting. “The muscles in your leg act like a sponge. When they move, they pull glucose directly from your bloodstream,” he said.
This process helps reduce the rise in blood sugar after meals. With less glucose flowing in the blood, the body releases less amount of insulin. Over time, it may reduce excess fat storage in the liver, reducing the risk of fatty liver disease and insulin resistance.
Health experts have long emphasized that light physical activity after meals improves the way the body processes sugar, especially in people with sedentary lifestyles.
Potential Health Benefits
Dr. Sethi outlined several benefits associated with walking for just 10 minutes after a meal, including:
- small blood sugar spikes
- low insulin levels
- Fat accumulation in the liver is reduced
- reduce belly fat
- Less energy is lost after meals
- More stable energy levels throughout the day
He said this habit could be beneficial not only for people with diabetes, but also for those struggling with related metabolic conditions.
who can benefit
According to Dr. Sethi, taking a regular walk after meals can help people:
- prediabetes
- type 2 diabetes
- fatty liver disease
- insulin resistance
- weight gain
- belly fat
- sugar cravings
Doctors warn that walking can help with blood sugar control, but it should complement, not replace, medical treatment, prescribed medication and professional dietary advice.
In an Instagram post shared on December 4, Dr. Saurabh Sethi, MD, a gastroenterologist trained at AIIMS, Harvard, and Stanford, talked about the nutritional value of quinoa while clearing up several common misconceptions about the grain.
In the post titled “The Gut Doctor Reveals Surprising Facts About Quinoa”, Dr. Sethi addressed frequently asked questions, including whether quinoa is an effective source of protein, whether it has antioxidants, how it impacts digestion and gut health, and whether it really deserves its reputation as a superfood or is it just as heavily hyped.
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