4 bad habits that increase the risk of prediabetes

Prediabetes is a condition in which blood sugar levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. Prediabetes can be prevented by making healthy lifestyle changes and eliminating some of the bad habits below.

Eat too much

Eating too much, especially foods high in sugar, processed carbohydrates (carbs), and trans fats, can quickly increase blood sugar levels. During digestion, food is broken down into glucose, which enters the bloodstream. This simple sugar is the fuel that runs the body’s cells and organs. Insulin is produced in the pancreas, helping to transport glucose to cells. If the pancreas does not produce enough insulin to supply glucose to cells, glucose accumulates in the blood, leading to prediabetes and type 2 diabetes.

When you eat, your body uses some of the calories for energy. The rest is stored as fat. Consuming more calories than your body burns can lead to overweight, obesity, and increased risk of prediabetes.

Maintaining a healthy diet combined with 20-30 minutes of exercise every day helps control weight. Foods rich in protein and fiber such as green vegetables, fish, chicken, eggs, beans… can control healthy blood sugar levels, limiting hunger.

Eat a lot of red meat

Red meat including pork, beef, lamb, and goat provides saturated fat, cholesterol, and animal protein that can easily lead to weight gain and increase the risk of prediabetes if consumed too much.

Saturated fat found in red meat can reduce insulin sensitivity and the activity of beta cells in the pancreas, making it difficult for the body to control blood sugar. Heme iron in red meat causes oxidative stress, inflammation, and increases the risk of insulin resistance.

Processed red meat such as sausages, bacon, cold cuts, and canned meat contain many preservatives and additives during the production process, which are bad for the pancreas, the organ that regulates insulin.

Adults should reduce the amount of red meat they consume or replace it with lean protein sources such as fish, poultry, and plant-based protein to help prevent obesity, prediabetes, and type 2 diabetes.

Drink too much fruit juice

Fruit, fruit juice, and smoothies all contain a natural sugar called fructose. Fructose from fruit does not add to your added sugar intake, but fruit juice and smoothies do. Added sugars can lead to empty calories, weight gain, and other health problems.

Fruit contains fiber, vitamins, and minerals that are good for overall health. Fiber slows the absorption of fructose into the bloodstream, which can prolong satiety. In contrast, fruit juices and smoothies remove most of the fiber and other nutrients in fruit.

When you drink a lot of fruit juice over a period of time, your body takes in a lot of calories, carbs, and sugar, causing your blood sugar levels to spike. This condition also overloads the liver, leading to problems such as fatty liver disease, prediabetes, and type 2 diabetes.

Sitting too much

Exercise helps the body circulate blood better, increases resistance, improves blood sugar, reduces the risk of prediabetes and diabetes. Meanwhile, sitting too much and not being physically active can easily lead to obesity, insulin resistance, and increase the possibility of developing prediabetes. Office workers who sit a lot should stand up and walk around often.