Diabetes remains a critical and expanding public health challenge in India, especially for its middle-aged and elderly population. A stark revelation from a September 2025 study published in the prestigious journal The Lancet estimated that nearly 20% of Indians aged 45 and above are living with diabetes. This translates to a staggering over 50 million people across the nation grappling with the condition, which demands rigorous dietary management, medication, and lifestyle adjustments.
The Power of a Simple Post-Meal Ritual
Amidst this growing concern, a straightforward and accessible daily practice has been highlighted by a leading medical expert. Dr. Saurabh Sethi, a US-based gastroenterologist with elite training from AIIMS, Harvard, and Stanford, suggests that one uncomplicated habit can significantly aid in regulating blood glucose levels—and it doesn't involve changing your diet.
In a recent Instagram post, Dr. Sethi emphasised the profound impact of taking a brief walk after eating. He stated that a 10-minute walk following a meal is frequently sufficient to create a measurable positive difference in glucose control.
Why a Gentle Walk Makes a Big Difference
Dr. Sethi clarified that this walk doesn't need to be strenuous, fast, or tied to fitness targets like step counts. He offered a compelling analogy: "Your leg muscles act like a sponge. When they move, they pull glucose directly out of your bloodstream."
This mechanism helps blunt the sharp rise in blood sugar that typically occurs after eating. With less glucose circulating, the body's requirement for insulin decreases. Over the long term, this can help reduce excessive fat storage in the liver, thereby lowering the risks associated with fatty liver disease and insulin resistance.
This advice aligns with the long-standing emphasis from health professionals that light physical activity after meals enhances the body's sugar processing capability, particularly for individuals with sedentary routines.
Key Health Benefits of a 10-Minute Post-Meal Walk
Dr. Sethi outlined multiple advantages linked to this simple practice:
- Smaller spikes in blood sugar levels
- Reduced insulin levels
- Less fat accumulation in the liver
- Decrease in abdominal fat
- Fewer post-meal energy crashes
- More consistent energy levels throughout the day
He added that this habit is not only valuable for those diagnosed with diabetes but also for individuals managing related metabolic conditions.
Who Can Benefit Most?
According to Dr. Sethi, regular post-meal walks can be particularly helpful for people dealing with:
- Prediabetes
- Type 2 diabetes
- Fatty liver disease
- Insulin resistance
- Unexplained weight gain
- Belly fat
- Persistent sugar cravings
Medical experts, however, caution that while walking is a powerful supportive tool, it should complement and not replace prescribed medical treatments, medications, and professional dietary guidance.
In a related Instagram post on December 4, Dr. Saurabh Sethi also tackled common myths and questions surrounding the nutritional profile of quinoa, examining its protein content, antioxidant properties, and effects on gut health.
