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Diabetes is a growing health concern worldwide, and understanding the habits that can contribute to its development is crucial for prevention and management. While many people are aware of the importance of diet and exercise in maintaining healthy blood sugar levels, some everyday habits can unknowingly increase the risk of diabetes.
To shed some light on a few common habits that could contribute to diabetes, we spoke to Kimberley Wiemann MS, RDN, a registered dietitian, owner of Kimberley Wiemann Nutrition LLC, and nutrition consultant for Consumer Health Digest. She told us that misconceptions about carbohydrate intake, calorie restriction, post-dinner activities, and late-night snacking can all play a role in raising blood sugar levels and contributing to insulin resistance. By recognizing and addressing these habits, individuals can take proactive steps toward reducing their risk of diabetes and improving overall health. Learn more below.
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1. Avoiding Carbs
Despite misconceptions, avoiding carbohydrates altogether can be counterproductive for diabetes prevention. Wiemann explains that "healthy, fiber-rich carbohydrates can help prevent or manage diabetes" by slowing digestion and preventing spikes in blood sugar levels. Fiber-rich carbohydrates aid in slowing the absorption of sugars into the bloodstream, reducing the risk of elevated blood sugar levels and insulin resistance.
2. Calorie Restriction
If you're trying to lose weight, following a restrictive diet can often seem like the fastest way to your goals. However, this comes with many downsides—including when it comes to your blood sugar levels. Focusing solely on restricting calories can be detrimental for individuals at risk of diabetes. Wiemann stresses that "the quality of the diet and the breakdown of nutrients" is more important than the number of calories consumed. Simply cutting calories may lead to inadequate intake of essential nutrients like protein and fiber-rich carbohydrates, which are essential for proper nourishment and diabetes prevention.
3. Watching TV After Dinner
One common habit that could lead to diabetes is sitting down to watch TV—or participating in another sedentary activity—immediately after dinner. According to Wiemann, "In order to keep blood sugar levels from spiking too high for too long, it is a great idea to go for a walk or stay active after meals, especially dinner." Failure to engage in post-meal movement allows blood sugar levels to remain elevated for longer periods, contributing to the risk of diabetes. Instead, she says, "Engaging in some form of movement helps the body move the sugar from the bloodstream into the cells for energy, thereby lowering blood sugar levels." Got it! There are so many benefits to a post-dinner walk.
4. Late-Night Sweet Treats
Indulging in sweet desserts late at night can also increase the risk of diabetes. "Many desserts are high in sugars which will not surprisingly cause blood sugar levels to rise," Weimann says, especially if followed by inactivity. This prolonged elevation in blood sugar levels can lead to elevated A1C levels, a marker for diabetes diagnosis. Luckily, there are plenty of healthy, low-sugar desserts to choose instead.
