These 5 bad habits can lead to diabetes

While age and genetics certainly play a role in your chances of developing diabetes, your lifestyle also plays a crucial role.

You may be surprised how much your daily habits can increase your risk of developing diabetes.

Shane Joy, PA, primary care provider at Hartford HealthCare Medical Group, talks about five unhealthy habits that can lead to a diagnosis of diabetes and offers solutions to stop them.

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1. Sitting too much is bad for your health.

Research has linked prolonged sitting to several health problems, including diabetes.

“Increasing exercise is one of the main goals for preventing and treating diabetes,” says Joy. “If you get up and walk around during the day, it can help you be more active and break the chain of sedentary lifestyle.”

If you find yourself sitting too much, Joy suggests setting daily reminders on your phone or calendar to get up, stretch, and get your blood pumping.

A small increase in physical activity will have a huge impact on a healthier life without diabetes.

2. Midnight snacks

A study by the Journal of Clinical Endocrinology and Metabolism looked at two different groups: one ate dinner late and the other ate four hours early.

The results revealed cases of high blood sugar and weight gain in those who ate dinner later.

“If you create habits like late dinners or midnight snacks, you create glucose intolerance and increase your risk of developing diabetes over time,” Joy advises.

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3. Winged at the grocery store

We’ve all been to the grocery store without a list. And this is never an ideal situation.

“Too often we don’t have much time and we have no choice but to run to the grocery store. But by taking the plunge, we don’t give ourselves enough time to make healthy, thoughtful choices,” says Joy.

Meal planning is one of the best ways to improve your health. Before shopping for groceries, plan out the meals you’ll be preparing for the week. Joy invites you to choose healthy and tasty recipes.

“Your body will thank you, as healthy eating is another cornerstone of diabetes prevention and management,” says Joy.

4. Avoid the fresh produce department

When you avoid fresh foods, you choose less healthy foods. Simply and easily. Frozen or canned vegetables and fruits are processed foods that are high in sugar, salt, and fat.

“People who compromise by eating frozen or canned vegetables and fruits put themselves at risk for future diabetes and hypertension,” says Joy.

Joy suggests setting a goal to stop by the grocery store every time you shop. There is a reason why he is always standing at the entrance to the store.

5. Eating Too Many Starchy Carbohydrates

“Foods high in starch increase blood glucose levels. If you eat too much, you send your body on a counter-course, which leads to insulin resistance and eventually diabetes,” Joy says.

Although you can eat starchy carbohydrates in moderation, don’t let them become your main diet. Examples of starchy foods to avoid include:

  • Pasta
  • Potato
  • White bread
  • White rice
  • Corn

If you’re feeling cravings for starchy carbs, Joy suggests including a few cheat meals and snacks in your diet. But don’t let it become a habit!


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