Everyday habits that bring diabetes to your doorstep

November 14 marks World Diabetes Day 2025. According to the latest International Diabetes Federation (IDF) report, 1 out of 9 adults is living with diabetes as of 2025, and 40% of them are unaware that they even have diabetes. The majority of these adults reside in low- and middle-income countries, such as Bangladesh.

Patients with diabetes are more vulnerable to other diseases like heart attacks, high blood pressure, and stroke (which is a major cause of death in the country). They even have an increased risk of facing long-term kidney and nerve damage. Once you visit the doctor to address your symptoms, the most common advice is to exercise daily and to take short walks more often. Additionally, there are other ways to manage existing diabetic symptoms or help young people prevent diabetes altogether. Now, let's shed some light on some daily habits that disrupt your blood sugar management:

White rice with every meal:

In most South Asian households, a typical meal consists of white rice and curries. Although the type of curry varies daily, processed white rice is consistently served on the plate throughout the week. Eating white rice for meals provides a significant portion of carbohydrates daily, which can increase blood sugar levels multiple times a day due to its high glycemic index. Therefore, it is essential to control portions and limit your intake of white rice.

Daily tea with sugar and biscuits:

Milk tea is typically enjoyed with multiple cubes of sugar and accompanied by biscuits. This is a prominent snack (and sometimes even breakfast) among adults in Bangladesh. Tea, by itself, is naturally healthy, but adding sugar can add excess calories and result in a sugar crash. If you have this habit, try switching up your drink and having green tea or black tea occasionally. You can also substitute the sugar with a little organic honey.

Going to bed straight after dinner:

After dinner, it is recommended to wait at least 2 hours before going to bed. Otherwise, you will experience blood sugar spikes and indigestion. The best practice is to go on a short walk for at least 15 minutes after dinner.

Sweets for every occasion:

In Bangladesh, it is a cultural norm to celebrate special occasions with lots of sweet-soaked treats like roshomalai, shondesh, and various pithas. The main ingredients of celebratory snacks are, as you already know, sugar and milk. What may seem like a comforting treat is actually the reason for early diabetes in many adults in Bangladesh. Instead of sweets, try indulging and gifting fresh flowers, exotic fruit baskets, mixed nuts, and other non-sweet items.

Late-night phone scrolling:

Disrupted sleep can negatively affect your body's response to insulin. More glucose will remain in the bloodstream as a result, and the risk of diabetes increases. Insufficient sleep also causes hormonal changes, which in turn increase the craving for unhealthy food.

Juices and diet soda:

Juices and diet sodas contain high amounts of natural or artificial sugars. Just one glass (300ml) of juice can have up to 30 grams of sugar, while the WHO-recommended daily sugar intake is capped at 25 grams. Try making your own smoothies and healthy juices at home with less sugary fruits. Some recommendations are turmeric and ginger shots or beetroot juice.

It is hard to change habits drastically overnight. That is why it is recommended to make changes step by step and to practice moderation eventually.

On the occasion of World Diabetes Day, several events are happening. You can join the events for awareness and free screening (https://worlddiabetesday.org/activities/events/free-diabetes-screening-awareness-program/), while the Bangladesh Endocrine Society is organising the Diabetes Day Run 2025 at Hatirjheel, Dhaka (https://bes.org.bd/).

The author is a Chemistry graduate. E-mail: [email protected]