Insulin resistance is often blamed on sugar alone, but doctors warn that many seemingly harmless daily routines can steadily undermine the body’s ability to regulate blood glucose.
Over time, these habits may contribute to abdominal obesity, prediabetes, type 2 diabetes, fatty liver disease, and cardiovascular problems.
Dr Chirag Tandon, director of Internal Medicine at ShardaCare‑Healthcity, told Indian Express, “Insulin resistance is becoming increasingly common, and many everyday habits in Indian households are unknowingly contributing to it.”
He outlined five such practices that deserve closer attention.
1. Sugary tea or coffee with biscuits
For countless households, mornings begin with a sweetened cup of chai or coffee paired with biscuits. Dr Tandon cautions that consuming this combination “on an empty stomach” is a major culprit, causing repeated spikes in blood sugar.
Though it feels like a light breakfast, it is heavy on sugar and refined carbs, with little protein or fibre to slow absorption.
2. Carb‑heavy meals, little protein
Meals dominated by white rice, white bread, refined‑flour parathas, and sugary snacks — with minimal protein or fibre are another common pitfall.
Protein and fibre help stabilise blood sugar, while carb‑heavy plates trigger frequent glucose surges and crashes.
3. Sedentary lifestyle
Desk jobs, long commutes, binge‑watching, and endless scrolling keep many people seated for hours. Prolonged inactivity reduces the body’s ability to use insulin effectively, worsening resistance and fueling metabolic disorders.
4. Late dinners followed by sleep
Working professionals often eat late at night and head straight to bed. This habit leaves little time for digestion, making it harder for the body to regulate glucose.
Dr Tandon warns that late dinners can disrupt metabolism and blood sugar control.
5. Snacks and sweets as routine
Packaged snacks, sugary drinks, mithai, namkeen, and calorie‑dense evening treats often shift from occasional indulgence to daily staples. Regular consumption steadily increases the risk of weight gain and insulin resistance.
Many people believe these are harmless daily habits, but over time they can contribute to abdominal obesity, prediabetes, type 2 diabetes and fatty liver disease. Recognising and adjusting them can help prevent obesity, diabetes, fatty liver, and heart disease, safeguarding long‑term health and well‑being.
