Globally, the prevalence of diabetes has reached alarming levels, with a significant contributing factor being excess weight. According to the Australian Institute of Health and Welfare (AIHW) in 2021, around 1.3 million Australians had diagnosed diabetes (1 in 20), and an additional estimated 500,000 had undiagnosed diabetes.

Type 2 diabetes, being the most common form, accounting for the majority of those diabetes cases. It is closely linked to poor dietary intake such as inadequate consumption of fruit and vegetables, insufficient physical activity, obesity, and smoking. Understanding and addressing these factors are crucial for diabetes prevention and management.

In this blog, we will delve into this relationship and provide actionable tips for weight management to mitigate the risk of diabetes.

Research shows…

Research consistently highlights the strong correlation between excess weight, particularly abdominal obesity, and the onset of diabetes. The excess fat, especially around the abdominal region, is associated with insulin resistance, where the body’s cells become less responsive to insulin, a hormone produced by the beta cells in the pancreas, is crucial for
regulating blood glucose levels. This insulin resistance leads to elevated blood glucose levels, eventually contributing to the development of type 2 diabetes.

The crucial point in this, poor glucose metabolism often emerges long before the diagnosis of type 2 diabetes, therefore, diabetes prevention by changing modifiable risk factors such as dietary intake and increase in physical activity has been the focus of many diabetes prevention programs around the world. Research links below.

Additionally, adipose tissue secretes various hormones and inflammatory substances that further exacerbate insulin resistance and disrupt the delicate balance of glucose regulation.

So, what can you do about it?

1.Adopt a balanced and nutrient-rich diet
Focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit the intake of processed foods, sugary beverages, and excessive amounts of saturated fats. Emphasising nutrient-dense foods can help regulate calorie intake and support your overall health.

For more information on the Australian Dietary Guidelines CLICK HERE.

2.Portion control
Be mindful of portion sizes to avoid overeating. Using smaller plates, eating slowly, and paying attention to hunger and fullness cues can help control portion sizes and prevent unnecessary calorie consumption.

3.Increase physical activity
Incorporate regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days. Exercise not only aids in weight management but also improves insulin sensitivity.

For more information on activity guidelines depending on your age CLICK HERE.

4.Hydration
Water is essential for overall health and can also support weight management. Sometimes, our bodies may confuse thirst with hunger. Drinking an adequate amount of water throughout the day can help curb unnecessary snacking.

5.Acknowledge the importance of adequate sleep
Prioritise good quality sleep. Lack of sleep can disrupt hormonal balance, leading to increased appetite and cravings for high-calorie foods. Aim for 7-9 hours of quality sleep per night to support good health.

6.Seek health professional guidance
Consider consulting with a registered dietitian, nutritionist, or healthcare professional to create a personalised and sustainable weight management plan. At My Integrated Health we can provide tailored advice based on your individual needs, lifestyle, and health goals.

To book an appointment click here.

To sum it all up, the relationship between excess weight and diabetes is a multifaceted one, but the good news is that lifestyle modifications can significantly reduce the risk and manage the condition effectively.

By adopting a holistic approach that includes a balanced diet, regular physical activity, and other healthy habits, individuals can take proactive steps toward weight management and overall well-being. Remember, small changes can lead to
significant improvements, and the journey to a healthier life is both achievable and worthwhile.

Research articles:
Pan X, Li G, Hu Y, Wang J, Yang W, An Z et al. Effects of Diet and Exercise in Preventing NIDDM in People With Impaired Glucose Tolerance: The Da Qing IGT and Diabetes Study. Diabetes Care. 1997;20(4):537-544.

Ramachandran A, Snehalatha C, Mary S, Mukesh B, Bhaskar A, Vijay V. The Indian Diabetes Prevention Programme shows that lifestyle modification and metformin prevent type 2 diabetes in Asian Indian subjects with impaired glucose tolerance (IDPP-1). Diabetologia.2006;49(2):289-297.

Tuomilehto J, Lindström J, Eriksson J, Valle T, Hämäläinen H, Ilanne-Parikka P et al. Prevention of Type 2 Diabetes Mellitus by Changes in Lifestyle among Subjects with Impaired Glucose Tolerance. New England Journal of Medicine. 2001;344(18):1343-1350.

Gillett M, Royle P, Snaith A, Scotland G, Poobalan A, Imamura M et al. Non-pharmacological interventions to reduce the risk of diabetes in people with impaired glucose regulation: a systematic review and economic evaluation. Health Technology Assessment. 2012;16(33).