Switching to tea or coffee without sugar may seem like an easy way to reduce the risk of diabetes. However, according to Mumbai-based endocrinologist Dr. Shehla Shaikh of Saifee Hospital, cutting sugar from beverages is only one part of a much bigger picture.
While reducing sugar intake can be beneficial, diabetes risk is influenced by several aspects of daily life, including physical activity, sleep, stress and overall diet. Simply removing sugar from your morning cup of tea does not guarantee protection against the condition.
Sitting For Long Hours Can Affect Blood Sugar
A sedentary lifestyle is one of the concerns highlighted by Dr. Shaikh. Spending long periods sitting at a desk, particularly with little movement throughout the day, can affect the body’s ability to regulate blood glucose.
Research has found that every additional hour of sitting per day was associated with a 22% increase in the risk of developing diabetes. Sedentary behaviour has also been linked with all-cause mortality as well as mortality associated with cardiovascular disease and tumours.
The underlying issue involves insulin sensitivity. When muscles remain inactive for extended periods, they use less glucose. Over time, this can contribute to insulin resistance, making it harder for the body to manage blood sugar effectively.
Dr. Shaikh also points to a sedentary lifestyle as a risk factor associated with conditions such as diabetes, high blood pressure and high cholesterol. She stresses the importance of regular movement rather than remaining seated for most of the day.
Poor Sleep And Stress Can Also Play A Role
Sleep is another important factor in metabolic health. Long working hours, late nights and excessive screen time can result in insufficient or disrupted sleep.
Studies involving healthy young adults subjected to repeated partial sleep restriction have demonstrated changes in glucose metabolism, including reduced glucose tolerance and insulin sensitivity. Lack of sleep can affect insulin production and increase stress hormones such as cortisol, which can interfere with the body’s response to insulin.
Chronic stress can also affect blood sugar regulation. Higher cortisol levels can encourage the liver to release additional glucose into the bloodstream and, over time, may contribute to insulin resistance.
According to Dr. Shaikh, chronic stress may increase the risk of developing type 2 diabetes by two to three times. Managing stress, therefore, is another factor that should not be overlooked when considering diabetes prevention.
‘Sugar-Free’ Does Not Always Mean Healthier
Food labels can also create confusion. Products marketed as “sugar-free,” “reduced sugar” or “no sugar added” are not necessarily carbohydrate-free or lower in carbohydrates than their regular alternatives. Such claims also do not automatically mean that a product is low in calories.
Processed foods carrying these labels can still contain refined flour, processed oils and other ingredients that may affect blood glucose levels.
Instead of focusing solely on whether a product contains added sugar, the overall nutritional quality of the food is important. Foods containing fibre and protein, along with whole grains and minimally processed ingredients, can be part of a more balanced diet.
What Can Help Reduce Diabetes Risk?
Dr. Shaikh’s advice focuses on several everyday habits rather than a single dietary change. She points to quality sleep, regular exercise, frequent movement during periods of sitting, a diet containing fibre and protein, limiting processed foods and managing stress.
She also notes that short or disrupted sleep may increase diabetes risk by 40% to 80%, while getting seven to eight hours of quality sleep can help address the effects associated with insufficient sleep.
The key message is that avoiding sugar in tea or coffee can be a useful dietary step, but it should not be viewed as a complete strategy for preventing diabetes. Physical activity, adequate sleep, stress management and overall dietary choices all form part of the broader picture of metabolic health.