Prediabetes and Diabetes

Welcome to Blossom Group’s Prediabetes Page

Because your sugar’s causing drama — and we’re here to spill the chai.

So, you’ve just been told you have “prediabetes,” and suddenly things are starting to make sense. Feeling tired all the time? Brain fog that makes you forget where you left the car keys? Eating healthy but still feel like a lifeless roti left out in the blazing sun? Don’t worry, you’re not alone, and you’re definitely not broken. Prediabetes isn’t a life sentence, but it’s your body asking for a bit of extra attention. It means your blood sugar levels are higher than normal but not high enough to be considered type 2 diabetes — yet. The good news? It’s reversible with the right steps, like balanced meals, regular movement, and managing stress. Think of it as hitting the pause button before things escalate. We’re here to guide you, one small, meaningful change at a time. Let’s take this journey together — chai in hand, of course.

Tailored sessions that educate communities about prediabetes and diabetes in 

At Blossom Group we deliver tailored sessions that educate communities about prediabetes and diabetes in a warm, story-driven and holistic way. We teach in English, Hindi, Urdu, and Punjabi, and we bring cultural understanding, lived experience, and strong language support to every session.

mmol/mol stands for millimoles per mole — it’s a unit used to measure the HbA1c blood test result.

🔬 In simple terms:

  • It tells you how much sugar is stuck to your red blood cells.

  • The more sugar in your blood, the more that sticks — and the higher your HbA1c number.

📏 Why "mmol/mol"?

  • mmol = millimole = a tiny amount of substance (1/1000 of a mole)

  • mol = mole = a standard unit for counting molecules

  • So mmol/mol means: how many tiny sugar molecules are attached per mole of red blood cell proteins.

Sukhi Prediabetes Information
Archive – 22.0 B 12 downloads
Blossom Ramadhan Prediabetes And Diabetes Pdf
PDF – 6.1 MB 10 downloads

We offer a range of specialized services tailored to meet your individual needs. Our approach is focused on understanding and responding to what you require, providing effective and practical solutions.

Freque"Mi Name Rodney — And Apparently Even Mi Blood Sugar Is Givin Me Stress."ntly asked question example

"Mi Name Rodney — And Apparently Even Mi Blood Sugar Is Givin Me Stress."

Mi name's Rodney.
Forty-four. Jamaican-British.
Used to be a railway guard — for eighteen years.
Guarded trains like dem was mi family. Platforms knew mi name.

Then one day, outta nowhere — BAM.
Redundancy.

Just like dat.
No card, no cake, no handshake.
Just “Sorry, mate” and vibes.

So now mi at home…
No job. No plan. And apparently — no pancreas that can be bothered to function properly.

At first mi seh, “It’s alright. Mi just need a likkle rest.”
But rest turn into routine:

  • Wake up tired

  • Eat biscuit for lunch

  • Panic about bills

  • Nap

  • Pretend everything’s fine

  • Panic again at 2am

Mi house? Mi house is tryin to kill me.
Mi call it “Mould Palace.”
Damp in the walls. Cold in mi bones.
Even mi kettle got anxiety.

Council say, “Log it online.”
Mi Wi-Fi say, “Try again, bwoy.”

Mi fridge? Echoes.
It got:

  • One half-used bottle of ketchup

  • Ice tray wid no ice

  • And one lime mi scared to touch because it’s growing a beard.

Meanwhile, Universal Credit seh, “We’ve made a decision.”
Mi seh, “Yuh need to make me a sandwich.”

Michelle — mi wife — she a real one.
Works care job, long hours.
Still come home and ask, “Rodney, yuh eat?”
Mi seh, “Yes babes,” while mi belly playing riddim in the background.

Mi start feelin… off.

Mi mouth dry like mi live in Sahara.
Mi skin feel weird.
Mi sleep like Sleeping Beauty but wake up feelin like Frodo after Mordor.
Mi use di toilet at 3am like mi training for Olympics.

Mi thought, “Maybe it’s just stress.”
Turns out — stress AND prediabetes.

Doctor send letter:
“Rodney, your HbA1c is high.”
Mi seh, “Mi never met her, but tell her mi sorry.”

And the GP?
Talk like mi have PhD in Human Biology.
"Insulin resistance... glycaemic index... elevated markers..."
Mi blink three times and seh, “Is this an exam?”

So mi stop goin.
Mi avoid dem like TV licence man.

But Layla — mi youngest — she drop flyer on mi lap.
Blossom Group. Some aunty explain health in real talk.

So mi go.

And mi meet her: Khadija Aunty.
Hijab, trainers, and fire in her eyes.

She look pon mi and seh,
“Rodney, your body tired of being polite.
It’s now shouting in sugar.”

Mi seh, “FINALLY! Someone explain it without giving me trauma.”

Now mi makin moves.
Small-small.

  • Walk after dinner (even if mi just walk to complain about walking)

  • Oats instead of sugar sandwich

  • Water with lime — not cola with guilt

  • Sleep before 3am (sometimes)

  • NHS app (installed by mi daughter, powered by fear)

Mi still poor — let’s not lie.
Still live in mould mansion.
Still ration biscuits like dem gold bars.

But mi understand what happening in mi body now.
And mi laugh.
Mi laugh at di madness.
Because honestly?
If yuh don’t laugh, yuh cry into yuh empty cereal bowl.

Mi name Rodney.
Sugar tried tek mi out.
Capitalism tried tek mi out.
Even mi own toilet tried drown mi at 2am.

But mi still here.
Still fighting.
Still joking.
Still choosing life — on a budget.

If yuh going through it?
Come link Blossom.
Khadija Aunty got paratha and plain English.
And mi got jokes.

Let’s beat this thing together.
Preferably before mi gas runs out.

“I’m Sylvia. I’m a Nurse. I’m a Mum. And I Have Prediabetes.”ently asked question example

I’m 55.
I work in healthcare.
Nurse. Full-time.
And when I say full-time, I mean 72 hours a week, barely sleeping, barely breathing — running on caffeine, painkillers, and a strange ability to keep smiling through exhaustion.

I’m also a mother.
Two daughters — one’s 12 and still sleeps with her teddy. The other’s 26, trying to find her feet in this expensive, mad city.
And I care for my mum.
She’s 71. Alzheimer’s.
Some days she calls me “the nice lady.” Some days she just stares.
She used to be my rock.
Now I hold her up — physically, emotionally, financially.

And now, it turns out...
I’ve got prediabetes.

When I got the letter, I didn’t cry.
I just sat there — in my uniform, at the kitchen table — and thought:
“How am I supposed to manage this too?”

Because this isn’t just about blood sugar.
This is about losing control — of my job, my energy, my life.
I can’t afford sick days.
If they think I’m not fit to work… that’s it.
No more roof. No more care for Mum. No dance classes for my youngest.
Just fear. Cold, quiet fear.

And yet, I kept pushing through.
Skipped the GP follow-up. Ignored the symptoms.
Focused on keeping everyone else afloat.

Until last Saturday.

I was walking past the community centre — dragging myself home from the early shift — and I saw a little sign:
“Blossom Group – Health, Food, Benefits, Support. Just come.”

So I did.

And inside?
Warmth.
People who looked like me.
Aunty in hijab handing out mint tea and calling everyone “beta.”

I told them: “I’ve got prediabetes. But I can’t even think about food plans. I’m just trying to survive.”
They didn’t judge me.
They sat me down, handed me food that didn’t taste like punishment, and said, “Let’s talk real life.”

They helped me check if I was missing out on benefits.
I was.
No one had ever told me I could get support for being a carer.
They helped me apply.
Helped me understand Universal Credit without needing a degree in admin.
They even booked me into a GP I could trust — someone who doesn’t use ten-syllable words and forget I’m human.

And the best part?
They reminded me:
I’m not weak. I’m tired. And I’m doing too much alone.

I left with a food box. A benefits form. A blood sugar info sheet.
But mostly, I left with something I hadn’t felt in a long time:
Permission to put myself on the list.

So yes, I’ve got prediabetes.
Yes, I’m scared.
But now?
I’ve got community.
I’ve got information.
And I’ve got a tiny voice in my head — maybe it’s Khadija Aunty — saying:
“Sylvia, your body’s not broken. It’s just asking you to come home.”

“I’m Basit. I Am 35. I Work. I Worry. I Don’t Feel Okay.”

My name is Basit.
I’m 35.
I am from Algeria.
I live in London.
I work in a chicken shop.
Fourteen hours a day. Every day.
No weekends. No breaks. Only tired.

I live in one room.
Four of us sleep in it.
Seven men share one toilet, one shower.
Sometimes the water cold. Sometimes it doesn’t work.

I don’t complain.
This is London.
People tell me: “Work hard. Save money. Send some home.”

I try.

My mother and father are in Algeria.
They are getting old.
I send what I can.
I have twelve brothers and sisters.
I’m the one in London. The one who made it out.
That is what they say.

But sometimes, I feel I didn’t make it.
I feel… stuck.

I eat what is there.
Leftover chicken. Chips. Cola.
Too tired to cook.
Too poor to buy fresh things.
No fridge space. No kitchen.
Just a kettle and hope.

I thought I was just tired from work.
But it got worse.
My head was foggy. My mouth dry.
I pee five, six times a night.
I sleep but still wake up like I never slept.

One day I felt dizzy at the fryer.
I thought I was going to fall.

I went to the walk-in clinic.
Blood test.
Then letter came:
“Prediabetes.”

I didn’t understand.
I searched on my phone.
Too many big words. Too many rules.
No rice? No bread? What is left?

I got scared.

I am not married yet.
My mother asks: “When, Basit?”
I say: “Inshallah soon.”
But I don’t know if I can.

How can I marry when I can’t even look after myself?

How can I get better when I don’t have time to rest?

How can I eat “healthy” when I only have £3 to my name after rent?

Sometimes I cry, quietly.
I miss home.
I miss food cooked with love.
I miss space.
I miss being seen.

Then one night, someone at the shop — an aunty customer — told me:
“You should try Blossom Group. They help people like us.”

I didn’t know what it was.
But I went.

And it was warm.
Not the room — the people.
They gave me tea. Listened. Spoke slowly. Didn’t judge.
They helped me understand prediabetes in simple words.

They said:
“Basit, your sugar is high because your body is tired of surviving.”

They showed me small changes I can make.
Even at work. Even poor. Even now.

Now I carry lemon water in my bottle.
I try not to drink cola.
I eat before I’m starving.
I take 10 minutes to walk outside on my break.
Not much. But something.

I also got help from someone at Blossom who told me I might get housing support.
Someone else helped me book an NHS appointment with a kind GP.
One woman gave me a free box of food with lentils, olive oil, and garlic.
It reminded me of home.

I’m still scared.
But I am not alone.

My name is Basit.
I am not broken.
I am just tired.
And for the first time in a long time —
someone saw me.

And said: “You are allowed to feel better.”

The Real-World Veggie Guide for Prediabetes

“From Nairobi to New Delhi to Leyton — here’s how to eat your roots without raising your sugar.”

✅ The Blood Sugar-Friendly Crew — Eat Regularly

(Low-carb or fibre-rich, keeps your sugar stable)

🕌 Arabic & Middle Eastern

  • Molokhia (Jute leaves) – excellent fibre, great in soups

  • Zucchini / Courgette – light, easy, blends into curries or stews

  • Cucumber – refreshing, hydrating, no sugar problems

  • Tomatoes – loaded with antioxidants, better cooked with olive oil

🇮🇳 Indian & Pakistani

  • Spinach (Palak)

  • Sarson (Mustard Greens / Saag)

  • Tinda (Indian round gourd)

  • Methi (Fenugreek leaves) – bitter but powerful

  • Dudhi / Lauki (Bottle Gourd)

  • Karela (Bitter Gourd) – not everyone’s friend, but a blood sugar hero

  • Baingan (Eggplant)

  • Bhindi (Okra)

🌍 African (West, East, North)

  • Okra – common across cuisines, great texture and blood sugar impact

  • Cassava Leaves – careful, root is starchy, but leaves are usable

  • Pumpkin Leaves / Ugu – packed with fibre

  • Ewedu (Jute leaves) – like molokhia, full of goodness

  • Amaranth Greens (Callaloo) – great in Caribbean & East African cooking

🇬🇧 British & Euro

  • Broccoli

  • Cauliflower – make mash, rice, curry base

  • Cabbage (red or green)

  • Leeks – gentle on the gut

  • Brussels Sprouts – love them or leave them, but they’re healthy

  • Green Beans, Runner Beans – cheap, cheerful, and low impact

⚠️ Tread Gently — Still Good, but Higher in Starch

(Control portions, pair with fibre/protein/fat)

  • Yam (African or Caribbean types) – fibre helps, but still starchy

  • Sweet Potato (Shakarqandi) – better than white potato, but eat modestly

  • White Potato (Aloo) – limit, boil instead of fry, mix with greens

  • Beets – tasty, sweet, eat sparingly

  • Gongloo / Kohlrabi – moderate carbs, depends on how you cook

  • Green peas, corn – small servings only

🍲 Aunty Khadija’s Final Tips

  • Use traditional spices — cumin, turmeric, garlic, ginger — they support your body, not just the flavour.

  • Don’t deep-fry everything. Steam, roast, sauté in less oil.

  • Pair carbs with leafy veg, protein, and a splash of olive oil or ghee for better blood sugar balance.

  • Mix cultures on your plate — okra with broccoli, spinach with zucchini — your sugar doesn’t care about borders.

  • Eat like your ancestors: slow, together, cooked with love — not from a packet in 5 minutes flat.

🌴 “The Date Myth” — By Khadija Aunty

🌴 “The Date Myth” — By Khadija Aunty

“Beta… come sit. Let’s talk about the sweetest little liar in your kitchen: the date.”

You see, everyone thinks dates are holy.
“Sunnah food!”
“It’s good for energy!”
“My cousin lost weight just eating dates and lemon water!”
“Aunty, it’s natural sugar!”

Yes, yes.
BUT NATURAL CAN STILL KNOCK YOU INTO DIABETES IF YOU’RE NOT PAYING ATTENTION.

Let me break it down for you:

ONE date = 16g of sugar.
That’s like 3 spoons of sugar… wrapped in a brown, sticky hug.

Now multiply:

  • 1 date with breakfast

  • 2 after iftar

  • 3 in a smoothie

  • 1 at night “for digestion”

That’s 7 dates.
That’s more sugar than a gulab jamun, beta!

I’m not saying never eat dates.
But dates are like that cousin who’s fun at parties but borrows money and never pays it back.

Treat it like a treat.

🧠 Aunty’s Date Rules:

  1. 1–2 small dates a day — MAX, if you have prediabetes.

  2. Never alone! Always eat with fat or protein — like a few nuts or with plain Greek yoghurt.

  3. Don’t blend 6 into your smoothie and call it “healthy sugar.” That’s just dessert with gym clothes on.

  4. Don’t replace all snacks with dates. It’s not a magical fruit. It’s a sugary fruit.

  5. The Prophet (pbuh) didn’t eat 12 dates after biryani and Coke Zero. Context, beta. Context.

Dates are blessed. But they’re not blood sugar angels.
So have one.
Chew slow. Enjoy the blessing.

But don’t let “natural” become “dangerous.”

Love,
Aunty Khadija

Khadija’s Simple Guide: What You Should Eat and Do

“Beta, I won’t confuse you. I’ll tell you exactly what to do, step by step.”

What You Should Eat

1. Eat real food most of the time

“Real food means things your dadi would recognise.”

Examples:
• roti made at home
• daal
• sabzi
• eggs
• yoghurt
• fruit
• nuts
• lentils
• beans
• fish
• chicken
• chickpeas

Simple rule:
More home food, less packet food.

2. Roti: yes — but make it smarter

“Don’t stop roti, beta. Just change how you eat it.”

• Use wholemeal or atta.
• One roti less than usual.
• Add more sabzi and daal to the plate.

3. Rice: yes — but less

“Rice is not the enemy. The portion is.”

• 1 small bowl only
• Add more vegetables, salad, daal
• Avoid frying it in oil

4. Choose protein with every meal

“Protein keeps sugar steady.”

Examples:
• eggs
• chicken
• fish
• beans
• lentils
• tofu
• yoghurt

5. Sweet drinks: keep for treats, not daily life

“Rooh Afza, cola, juice… save them for special times.”

Daily drink = water.

If plain water is boring:
• add lemon
• add mint
• add cucumber

6. Fruit is fine

“But whole fruit, not fruit juice.”

1 to 2 pieces a day is perfect.

7. Limit the white stuff

“White bread, white rice, white flour — they push sugar up fast.”

You don’t need to remove them. Just eat less and balance with vegetables or protein.

8. Avoid heavy, oily, fried foods

“Your body is tired. Don’t give it more work.”

Not every day.
Once or twice a week is ok.

9. Be careful with sweets

“Mithai, cake, biscuits — enjoy, but in tiny amounts.”

One piece, not six.

10. Read labels simply

Khadija says:
“If the ingredients list is longer than your arm, leave it.”

What You Should DO

1. Walk after every meal

“15 minutes is enough. Even inside the house.”

This is the biggest sugar-lowering trick.

2. Drink water through the day

“Not litres at once. Small sips often.”

3. Sleep properly

“Your body resets at night, not on the sofa.”

Aim for 6 to 8 hours.

4. Reduce stress in small ways

“Stress raises sugar more than food.”

Try:
• breathing slowly for 1 minute
• sitting quietly
• a short prayer
• a cup of tea without sugar
• stepping outside for fresh air

5. Eat slowly

“When you rush, sugar rises fast.”

Take your time. Chew.

6. Don’t eat late at night

“Your body is tired. Give it rest.”

Try to stop eating 2 to 3 hours before bed.

7. Keep snacks simple

Good options:
• nuts
• fruit
• yoghurt
• boiled egg
• hummus and cucumber
• small handful of seeds

8. Get support

“Don’t do this alone. Tell your family: ‘Help me, not tempt me.’”

9. Don’t fear the doctor — ask questions

“You are allowed. You deserve answers.”

Write questions on your phone before you go.

10. Remember: small changes add up

“You don’t need perfection. You need progress.”

Khadija’s Final Line

“Beta, you don’t need a new life.
Just healthier habits inside the life you already have.”

🍉 Khadija Aunty’s Fruit Talk for Prediabetes

🍉 Khadija Aunty’s Fruit Talk for Prediabetes

“Beta, listen — fruit is not the enemy. But sugar hides in nice clothes too. So let me tell you which ones to keep close… and which ones to respect from a distance.”

✅ Best Friends (Low Sugar) – Eat More Often

  • Papaya – soft, sweet, but doesn’t attack your sugar — very polite fruit.

  • Berries – strawberries, raspberries, blackberries — little champions with fibre and taste.

  • Kiwi – good vitamins, not too sweet.

  • Grapefruit – slightly bitter, but great if you can handle it.

  • Avocado – yes it’s a fruit! No sugar, full of good fat. Luxury on toast.

  • Lemon/Lime – add to water or food — not a snack, but vibe control.

🤝 Okay Friends (Medium Sugar) – Eat Smaller Portions

  • Oranges – better than juice, still a bit sugary. Eat whole with pith, not just juice.

  • Apples – not bad, but watch size. Small is sweet enough.

  • Pomegranate – lovely, but high sugar. Sprinkle — don’t eat like cereal.

  • Banana – only eat half if it’s ripe and spotty. Don’t go wild.

  • Grapes – tasty, but easy to overeat. Count them — not by the handful.

🚨 Sweet Drama Friends (High Sugar) – Special Guests Only

  • Mango – we love it, but it comes with sugar power. Eat a few cubes, not the whole mango.

  • Lychee – delicious, but behave like it’s mithai. Few pieces only.

  • Dates, dried figs, raisins – dry fruit is sugar in disguise. Good for energy, but treat like sweets.

  • Fruit juice – no, beta. It’s just sugar water with a fruit accent. Eat the fruit, skip the sip.

Khadija Aunty’s Fruit Rules:

  1. Eat fruit with something else — not on its own. Add nuts, yoghurt, cheese, or dal.

  2. Don’t drink your fruit. No juice. No smoothies unless fibre stays in.

  3. Eat slowly. Not like someone chasing you with a glucose meter.

  4. Watch your portion. One small bowl — not the whole fruit bowl.

  5. Ripe = more sugar. Overripe fruit? Share it with the compost.

“Fruit is joy, beta. Just don’t let it bully your blood sugar.”

Vegetables

✅ The Blood Sugar-Friendly Crew — Eat Regularly

(Low-carb or fibre-rich, keeps your sugar stable)

🕌 Arabic & Middle Eastern

  • Molokhia (Jute leaves) – excellent fibre, great in soups

  • Zucchini / Courgette – light, easy, blends into curries or stews

  • Cucumber – refreshing, hydrating, no sugar problems

  • Tomatoes – loaded with antioxidants, better cooked with olive oil

🇮🇳 Indian & Pakistani

  • Spinach (Palak)

  • Sarson (Mustard Greens / Saag)

  • Tinda (Indian round gourd)

  • Methi (Fenugreek leaves) – bitter but powerful

  • Dudhi / Lauki (Bottle Gourd)

  • Karela (Bitter Gourd) – not everyone’s friend, but a blood sugar hero

  • Baingan (Eggplant)

  • Bhindi (Okra)

🌍 African (West, East, North)

  • Okra – common across cuisines, great texture and blood sugar impact

  • Cassava Leaves – careful, root is starchy, but leaves are usable

  • Pumpkin Leaves / Ugu – packed with fibre

  • Ewedu (Jute leaves) – like molokhia, full of goodness

  • Amaranth Greens (Callaloo) – great in Caribbean & East African cooking

🇬🇧 British & Euro

  • Broccoli

  • Cauliflower – make mash, rice, curry base

  • Cabbage (red or green)

  • Leeks – gentle on the gut

  • Brussels Sprouts – love them or leave them, but they’re healthy

  • Green Beans, Runner Beans – cheap, cheerful, and low impact

⚠️ Tread Gently — Still Good, but Higher in Starch

(Control portions, pair with fibre/protein/fat)

  • Yam (African or Caribbean types) – fibre helps, but still starchy

  • Sweet Potato (Shakarqandi) – better than white potato, but eat modestly

  • White Potato (Aloo) – limit, boil instead of fry, mix with greens

  • Beets – tasty, sweet, eat sparingly

  • Gongloo / Kohlrabi – moderate carbs, depends on how you cook

  • Green peas, corn – small servings only

🍲 Aunty Khadija’s Final Tips

  • Use traditional spices — cumin, turmeric, garlic, ginger — they support your body, not just the flavour.

  • Don’t deep-fry everything. Steam, roast, sauté in less oil.

  • Pair carbs with leafy veg, protein, and a splash of olive oil or ghee for better blood sugar balance.

  • Mix cultures on your plate — okra with broccoli, spinach with zucchini — your sugar doesn’t care about borders.

  • Eat like your ancestors: slow, together, cooked with love — not from a packet in 5 minutes flat.

Community Voices: What People Tell Us About Prediabetes, Life, and Health

These are the things people across our communities say every day. Not because we don’t care, but because we are carrying heavy lives in a system that doesn’t meet us where we are.

1. GP appointments are too short.
“The doctor only gave me five minutes. I left more confused than before.”

2. Medical language feels impossible to understand.
“They use big medical words. Even in English, it makes no sense to me.”

3. Limited English makes the system feel closed.
“I don’t speak much English. Every appointment feels like guessing.”

4. Doctors and medical experts talk down to us.
“They make us feel small or stupid. It stops us from speaking.”

5. We don’t question the doctor or medical experts.
“They sound so clever. We feel we’re not allowed to ask anything.”

6. We feel judged and rushed.
“When I try to speak, the doctor looks impatient. So I stay quiet.”

7. Many of us don’t go back after being told we have prediabetes.
“I didn’t understand the plan. So I never went back.”

8. Our lives are overloaded with caring responsibilities.
“I look after children, disabled people, elders. My whole day is caring.”

9. We work long hours with no rest.
“I’m working all the hours God sends. No time for myself.”

10. We suffer poverty, and our children suffer poverty too.
“Healthy food, time, space — we don’t have these.”

11. Our living conditions make health even harder.
“We live in crowded or damp homes. Cooking healthy is not easy.”

12. Our children are struggling too.
“The kids don’t listen. They’re stressed. I don’t know how to help them.”

13. Everyone gives different advice.
“Family says one thing, friends say another, the internet says something else.”

14. Too much online information makes us more confused.
“I read something new every day. It just stresses me out.”

15. Services are online and we feel lost.
“Everything is digital now. Appointments, forms, referrals. I don’t understand it.”

16. There are more online options than the food we can cook.
“So many apps and websites. I don’t know what’s real.”

17. We get confused online and often give up.
“One wrong click and I stop trying.”

18. Babas, hakims, marabouts, and herbal healers feel comfortable.
“They speak our language and understand our background.”

19. Alternative medicines add to the confusion.
“There are so many herbal things. I don’t know what’s safe.”

20. Historical mistrust still affects us.
“Our communities have not always been treated fairly. It stays with us.”

21. We worry about what’s in our food.
“Chemicals, additives, sugar, salt… no one explains it properly.”

22. Sugar is confusing.
“Natural sugar, added sugar, hidden sugar… I don’t understand the difference.”

23. Processed vs unprocessed foods are unclear.
“I hear these words, but no one explains what they actually mean.”

24. Food labels feel like another language.
“I don’t know what half the ingredients mean.”

25. Organic, non-organic, gluten-free, sugar-free… too much.
“It all feels overwhelming.”

26. We feel judged for our cultural food.
“It feels like the advice is not made for our communities.”

27. Every day we hear new rules.
“One day rice is bad. Next day milk is bad. Then eggs are bad. I’m tired.”

28. Real life makes big changes hard.
“I can’t change everything overnight. I have a family to feed.”

29. We don’t know who to trust.
“The doctor says one thing, the baba says something else, the internet says something different.”

30. We want to be healthy, but we need help starting.
“I want to change. I just don’t know where to begin.”

31. And the biggest question we ask is:
“With my culture, my food, my family, my stress, my poverty, my work, and my real life… what should I actually eat and do?”

Khadija Explains: Symptoms of Prediabetes 

“Beta, come close. Let me explain this properly so your heart can relax.”

The Symptoms (Khadija-style)

1. Tired all the time
“Not normal tired. Body is saying ‘I can’t do this today.’”

2. Thirsty more than usual
“Dry mouth, dry throat, but water feels boring. That’s your body begging.”

3. Toilet trips, especially at night
“Up and down all night long. That’s sugar pushing its way out.”

4. Hungry even after eating
“Your cells aren’t getting the food. It’s stuck in the blood.”

5. Blurry vision
“One minute clear, next minute foggy. That’s sugar messing with your eyes.”

6. Tingling, numbness, pins and needles
“Your nerves are irritated by extra sugar floating around.”

7. Putting on weight around the belly
“That’s where the sugar loves to settle.”

8. Feeling sleepy after meals
“Not cute nap sleepy. More like computer shutting down.”

9. Mood swings and low patience
“When sugar goes up and down, your mood rides the rollercoaster.”

10. Brain fog
“Hard to think, hard to focus. Everything feels heavy.”

11. Forgotten things — memory problems
“Yes beta, forgetfulness is a symptom too.
‘Where are my keys? Why did I come into this room?’
Sugar affects the brain’s energy. The thinking slows.”

12. Slow healing wounds
“A tiny cut takes forever to get better.”

13. Skin changes
“Dark patches on the neck, underarms or groin.
That’s your body whispering: ‘Insulin is struggling.’”

14. More infections than usual
“Yeast infections, UTIs, skin infections — sugar feeds them.”

15. Feeling constantly overwhelmed
“Even small tasks feel too much. That is not weakness. That is biology.”

Khadija Explains: “Why Me?”

“Now beta, listen. This part is important.”

People always ask: “Why me? What did I do wrong?”

Khadija says:

1. It is NOT your fault.
“This is not a punishment. It is a warning light.”

2. Family history plays a big role.
“If diabetes is in your family, your risk is higher from birth.”

3. Stress affects sugar.
“You carry children, elders, disabled family members, the home, the job, the worries.
Your body feels every one of those pressures.”

4. Poverty makes sugar go up.
“When money is tight, food is limited, sleep is poor, stress is high — sugar rises.”

5. Living conditions matter.
“Crowded homes, damp rooms, small kitchens — they affect your health more than people realise.”

6. Lack of sleep pushes sugar up.
“Shift work, long hours, caring at night — your body never rests.”

7. Hormones change with age.
“After 35 or 40, the body becomes more resistant to insulin.”

8. Some communities have higher risk.
“South Asian, African, Caribbean, Middle Eastern — our bodies store sugar differently.”

Khadija Explains Epigenetics (In Simple Words)

“Beta, epigenetics just means this:
Your grandmother’s stress lives quietly inside you.”

Khadija continues:

“When your elders lived through trauma, poverty, war, migration, racism, survival…
the body remembers.
That memory gets passed down.
Not as stories — but inside the cells.”

“So your sugar, your stress, your cravings…
some of that didn’t start with you.”

“This is not your fault.
This is inheritance of pain, not bad choices.”

Khadija’s Final Words

“Prediabetes didn’t happen because you failed.
It happened because life has been heavy.”

“But beta, the chaabi — the key — is still in your hands.
And with simple steps, you can turn the lock.”

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🌴 “The Date Myth” — By Khadija Aunty

“Beta… come sit. Let’s talk about the sweetest little liar in your kitchen: the date.”

You see, everyone thinks dates are holy.
“Sunnah food!”
“It’s good for energy!”
“My cousin lost weight just eating dates and lemon water!”
“Aunty, it’s natural sugar!”

Yes, yes.
BUT NATURAL CAN STILL KNOCK YOU INTO DIABETES IF YOU’RE NOT PAYING ATTENTION.

Let me break it down for you:

ONE date = 16g of sugar.
That’s like 3 spoons of sugar… wrapped in a brown, sticky hug.

Now multiply:

  • 1 date with breakfast

  • 2 after iftar

  • 3 in a smoothie

  • 1 at night “for digestion”

That’s 7 dates.
That’s more sugar than a gulab jamun, beta!

I’m not saying never eat dates.
But dates are like that cousin who’s fun at parties but borrows money and never pays it back.

Treat it like a treat.

🧠 Aunty’s Date Rules:

  1. 1–2 small dates a day — MAX, if you have prediabetes.

  2. Never alone! Always eat with fat or protein — like a few nuts or with plain Greek yoghurt.

  3. Don’t blend 6 into your smoothie and call it “healthy sugar.” That’s just dessert with gym clothes on.

  4. Don’t replace all snacks with dates. It’s not a magical fruit. It’s a sugary fruit.

  5. The Prophet (pbuh) didn’t eat 12 dates after biryani and Coke Zero. Context, beta. Context.

Dates are blessed. But they’re not blood sugar angels.
So have one.
Chew slow. Enjoy the blessing.

But don’t let “natural” become “dangerous.”

Love,
Aunty Khadija

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