This common habit can lead to diabetes, studies show

Ask people “What was the big health story of the past year? And almost everyone will say COVID-19, which is understandable. But throughout the pandemic that has dominated our headlines and our lives, another has raged. Last year, diabetes killed three times as many people as COVID-19. Type 2 diabetes usually develops in adulthood, as a result of simple choices you make every day. So what can you do to lower your risk? A lot, starting with avoiding this common habit that can lead to diabetes. Read on to find out more and to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.

Diabetes is the body’s inability to process sugar (aka glucose). When a person without diabetes consumes sugar, their pancreas releases an enzyme called insulin to convert it into energy. The pancreas of a person with diabetes either does not make insulin or the body becomes resistant to it. The sugar then builds up in the blood, potentially damaging the arteries and leading to heart disease, strokes, eye problems, and even amputations.

Type 2 diabetes, however, is exploding in the United States. Experts predict that one in 10 people will have diabetes by 2045. And this is directly linked to food and lifestyle choices.

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There are many risk factors for type 2 diabetes. One of the most important is a diet high in added sugars. When the body is overwhelmed with sugar (and many processed foods contain simple carbohydrates that break down into sugar), it can become resistant to insulin.

“Diabetes is when your body cannot supply enough insulin to allow glucose (sugar) to enter the hungry cells of your body,” explains Thomas Horowitz, DO, family medicine specialist at CHA Hollywood Presbyterian Medical Center in Los Angeles. “The best way to avoid it is to follow a diet that doesn’t strain your insulin supply.”

This means avoiding sugary drinks like soda, processed foods, and refined grains like white bread, cookies, chips, and baked goods. Choose foods that are low in added sugar and contain complex carbohydrates that break down slowly, such as whole grains and vegetables instead of refined grains or sweets.

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It is especially important to limit or avoid drinks with added sugar, such as sugary sodas. One can of sweetened Coke has 39 grams of added sugar – more than a person should consume from all sources in an entire day, experts say.

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Getting more physical activity is essential to lowering your risk of diabetes or managing your diabetes. “Along with the modification of diet and behavior, exercise is an essential part of all diabetes and obesity prevention and lifestyle intervention programs ”, say the researchers in a 2017 study published in the Cleveland Clinic Journal of Medicine. Exercise improves insulin sensitivity and builds muscle mass, which can speed up your metabolism, helping you reach and maintain a healthy weight. And to get through this pandemic in better health, don’t miss these 35 places where you’re most likely to catch COVID.