Type 2 diabetes in young adults: Hidden sugars, stress, and 8 simple prevention tips

Type 2 diabetes can be managed with smart lifestyle choices and daily care. (Image: Pexels)

You’ve probably heard that type 2 diabetes mostly affects older people. The fact however is that more and more young adults are getting diagnosed these days. Hidden sugars, stress,  sitting around all day and poor sleep are all making it easier for blood sugar problems to sneak in.

Many young people don’t even know they’re at risk, which makes early checks and small lifestyle changes really important. According to Dr Khalid Jamal Farooqui, Associate Director, Endocrinology and Diabetology, Max Hospital, Gurugram, Excess sugar, stress, lack of exercise, and irregular sleep may harm the body’s ability to control blood sugar,”

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Explaining why young people are at risk, doctor Farooqi says, “It’s not just the obvious sweets. Sugar hides everywhere: sauces, breakfast cereals, packaged snacks, and even so-called ‘healthy’ drinks,” Combine that with long hours at a desk, late nights, and stressful routines, and your body struggles to handle sugar the way it should.

Dr Farooqui explains, “A lot of young adults only find out there’s an insulin problem once complications appear. Early screening, especially if you have a family history or a mostly sedentary lifestyle, can catch the problem before it becomes serious.” The good news, he says, is that preventing type 2 diabetes doesn’t have to be complicated. Tiny, consistent changes make a huge difference over time.

Here are 8 simple ways to prevent type 2 diabetes

• Cut down on hidden sugars Read labels on snacks, sauces, cereals, and drinks. Even those ‘healthy’ beverages can spike blood sugar.

• Move your body every day 30 minutes of walking, cycling, dancing, or any activity that gets your heart pumping helps your body process sugar better.

• Manage stress Try yoga, meditation, or short work breaks. Even five minutes of deep breathing can help lower stress hormones that affect blood sugar.

• Sleep well Aim for 7–9 hours of consistent, quality sleep. Poor sleep can disrupt hormones and metabolism, making insulin work harder.

• Check your health regularly Simple blood sugar tests can catch problems early. If you have a family history or sit a lot, don’t skip them.

• Adopt a balanced lifestyle Combine a nutritious diet, movement, sleep, and professional guidance. Small, steady habits are more powerful than drastic changes.

• Stay hydrated Water helps your body manage sugar levels and keeps energy steady throughout the day. Swap sugary drinks for plain water or unsweetened drinks.

• Be mindful with carbs Whole grains, legumes, and fresh vegetables release sugar slowly, keeping blood sugar stable. Limit refined carbs like white bread, pastries, and sweetened snacks.