Q. How do unhealthy dietary habits contribute to diabetes mellitus?

Answered by
Dr. Nagaraj
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Jun 04, 2022

Hello doctor,

I am not diabetic, but I have been eating more junk foods and not exercising at all for the past couple of years. So I gained 10 kg weight, and my belly fat is increasing. My age is 33. My height is 175 cm, my weight was 75 kg then, and it reached 85 kg now. I made a blood sugar test and found that my HbA1c was 5, and my estimated average glucose was 96 last year. Now my HbA1c is 5.3, and my estimated average glucose is 105. Even though these levels are not diabetic, the increase panicked me. So I put myself on a diet for 15 days. I cut out direct sugar, minimized carb intake, and walked a 2 km distance, and now I lost 2 kg because of the minimizing of carbs and sugar content foods and often walking.

How can I reverse that because I think I am very close to becoming a pre-diabetic person?

How can I gain energy to exercise to lose weight and reduce my blood sugar level with low carb and no direct sugar intake?

Please help.



Welcome to

I can understand your concerns. I am glad that you realized the consequences of sedentary life and more junk foods. As diabetes is a lifestyle disease, it can only be prevented by adopting a healthy lifestyle, regular exercise, and healthy food habits, which you have started already. Although the values are not in range to call diabetic but have all propensity to go high up to qualify as diabetic. Your ideal weight should be around 75 kg considering your height. Try to lose further weight with regular exercise. Good to see you are cutting down on carbs and junk.

The only way to prevent diabetes is by adopting a healthy lifestyle and regular physical activities. Motivation and determination are the fuel to gain strength for regular exercise and are the only way. Initially, it may look a little difficult, but it becomes a habit once you get used to it.

I hope this helps. Take Care.

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