You spend your weekends binge-watching TV
You might want to rethink your Sunday Netflix fix. A University of Pittsburgh study found that every hour spent sitting in front of the TV increases your risk of developing diabetes by 3.4 percent. “Too much sitting can lead to storage of visceral fat, which increases your waist circumference,” Eric Sternlicht, PhD, a professor of kinesiology at Chapman University, told Men’s Health. Extra belly weight significantly increases your risk of developing diabetes by reducing your body’s insulin sensitivity.
You skip breakfast
“Forgoing your morning meal not only tends to backfire, making you ravenous by late morning, but can also create the perfect storm for type 2 diabetes,” Ellen Calogeras, a diabetes educator with the Cleveland Clinic Diabetes Center told everydayhealth.com. When you deprive your body of food, insulin levels are disrupted, making it harder to control blood sugar.
You avoid all carbs in favor of protein and fat
OLENA MARKOVA/Shutterstock Virginia-based dietitian Jill Weisenberger, MS, RDN, author of Prediabetes: A Complete Guide, says people are surprised that avoiding carbs can increase your risk of type 2 diabetes when whole grains such as oats and barley actually improve insulin resistance. On the flip side, mouse studies link high-fat ketogenic diets with increased insulin resistance. Instead of avoiding carbs altogether, Weisenberger suggests eating a wide variety of nutritious foods and getting carbs from healthy whole foods like yogurt, berries, chickpeas, and black beans—not from refined grains such as pasta and white bread. Don’t miss these other 15 things nutrition experts wish you knew about diabetes dieting.