'Home-cooked food alone may not prevent diabetes'

Eating home-cooked food every day is often considered a healthy habit. However, preparing meals at home does not automatically mean that they are balanced or that they can protect you from type 2 diabetes. Factors such as portion sizes, carbohydrate intake, insulin resistance, family history and physical activity can all influence your risk of developing the condition.“People often tell me, ‘I eat home-cooked food every day, so how did I still develop diabetes?’ Eating at home does not automatically mean that every meal is balanced or that your risk of diabetes is low. We need to look at the whole picture,” says Dr Mansi Nigam, Consultant Physician, Kailash Deepak Hospital.LARGE PORTIONS OF CARBOHYDRATES CAN AFFECT BLOOD SUGAROne reason people may develop diabetes despite regularly eating home-cooked meals is the proportion of carbohydrates in their diet. Everyday foods such as rice, roti, potatoes and other carbohydrate-rich ingredients can contribute to a significant carbohydrate load, particularly when consumed in large portions.The body breaks down carbohydrates into glucose, which enters the bloodstream and raises blood sugar levels. When meals contain more carbohydrates than the body needs, especially alongside very little fibre or protein, blood sugar can rise more quickly. However, this does not mean that people need to eliminate rice or roti from their diets. The focus should be on portion control and creating balanced meals. Including vegetables, dal, curd, eggs or other sources of protein can help improve the overall nutritional balance of a meal.INSULIN RESISTANCE MAY BE ANOTHER REASONDiet is not the only factor involved in the development of type 2 diabetes. Insulin resistance can also play an important role.Insulin is a hormone that helps glucose move from the bloodstream into the body's cells, where it is used for energy. When the body does not respond to insulin effectively, glucose remains in the blood instead of being taken up efficiently by the cells.Over time, this can contribute to persistently high blood sugar levels and the development of type 2 diabetes.This is why eating home-cooked food alone may not be enough to prevent the condition. A person's metabolic health and how their body responds to insulin also matter.FAMILY HISTORY, AGE AND BELLY FAT CAN INCREASE THE RISKSeveral factors beyond food choices can influence a person's chances of developing diabetes. These include:Family history: Having close family members with diabetes can increase your risk.Age: The risk of developing type 2 diabetes can increase with age.Excess weight: Carrying excess weight, particularly around the waist, can contribute to insulin resistance.Low physical activity: A sedentary lifestyle can affect how the body regulates blood sugar.Poor sleep: Inadequate sleep can also influence metabolic health.Certain medical conditions: Some underlying health conditions may increase diabetes risk.Therefore, even people who rarely eat restaurant or takeaway food can develop diabetes. The condition is influenced by several interconnected factors, not just whether someone eats at home.DIABETES MAY NOT CAUSE NOTICEABLE SYMPTOMS IN THE BEGINNINGAnother concern is that high blood sugar does not always cause obvious symptoms during the early stages of diabetes. This means a person may have elevated blood sugar without realising it.Blood tests can help identify the condition. A fasting blood sugar test measures glucose levels after a period without food, while the HbA1c test provides an estimate of average blood sugar levels over approximately three months.People with a family history of diabetes or other risk factors should discuss appropriate screening with their doctor rather than waiting for symptoms to appear.WHAT CAN YOU DO TO REDUCE YOUR DIABETES RISK?Eating home-cooked food can be part of a healthy lifestyle, but the overall composition and portion sizes of meals matter. Focus on balanced meals that include vegetables, sources of protein and appropriate portions of carbohydrates.Regular physical activity, adequate sleep and maintaining a healthy weight are also important aspects of metabolic health.As Dr Nigam explains, people should focus on balanced meals, sensible portions, regular movement and adequate sleep. Those with a family history of diabetes or other risk factors should speak to their doctor about screening.Ultimately, eating home-cooked food is a positive habit, but it is not a guarantee against diabetes. Understanding your risk factors and monitoring your blood sugar can help you take timely steps towards better metabolic health.- Ends