Sugar & Diabetes*
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Sugar & Diabetes

Rasheed Ahmad Chughtai

Modern life makes it easy to drift toward foods and habits that quietly harm our bodies and minds. The best course is simple and science-driven: move away from ultra-processed products and return to real food, adequate rest, daily movement, and calm. Below are the practical steps and the evidence behind them.

What to stop (and why) • Cut added sugar and sugar-sweetened drinks. Excess added sugar contributes to weight gain, type-2 diabetes, fatty liver and raises cardiovascular risk; major public-health agencies therefore urge people to reduce intake.

• Avoid ultra-processed snacks, refined carbs and “empty” packaged foods. Large population studies and recent national analyses show high consumption of low-quality/refined carbohydrates is linked with higher risk of metabolic disease—especially where white rice, milled grains and sugary foods dominate the diet. Replacing some refined carbs with pulses, legumes, and lean protein lowers diabetes risk.
• Don’t trust flashy “quick-fix” packaged diets or miracle powders—read labels. Many packaged foods hide added sugars, industrial fats, sodium and additives; ingredient lists tell the real story. (Also note WHO cautions against relying on non-sugar sweeteners for long-term weight control.)

What to favor (and why) • Shift to whole, unprocessed foods: legumes (lentils, beans), whole grains, fruits, vegetables, dairy or clean protein sources (eggs, fish, poultry where culturally appropriate), and traditional, minimally processed fats (for example ghee where customary). Whole-food dietary patterns (Mediterranean / EAT-Lancet style) are repeatedly associated with lower rates of heart disease, diabetes, some cancers and overall mortality.

• Use cooking oils sensibly. The broad, up-to-date reviews and major heart groups say commonly used seed/vegetable oils (canola, sunflower, soybean) are not the primary drivers of disease — replacing saturated fats with polyunsaturated fats can lower heart risk — so avoid demonizing whole categories of oils; focus instead on overall diet quality and limiting fried, ultra-processed foods.

Lifestyle fundamentals (as important as diet) • Prioritize sleep. Consistent, restorative sleep improves immune function, mental health, metabolic health and reduces long-term disease risk. If sleep is short or compromised, risk for chronic conditions and poor cognition rises. Aim for a regular schedule and seek medical advice for persistent disorders.

• Move daily. Even moderate daily physical activity reduces risks of heart disease, stroke, diabetes and depression; health agencies estimate millions of deaths could be averted globally with more activity. Small habits add up—walk, climb stairs, or do household activity.
• Manage stress with evidence-based tools. Mindfulness, cognitive behavioral approaches, and structured programs like Mindfulness-Based Stress Reduction reduce anxiety and depression symptoms and improve resilience. Chronic stress harms sleep, immunity and heart health—so stress-management is a medical as well as personal priority.

Mental-social health: protect your peace • Toxic people and chronic interpersonal stress harm mental and physical health (depression, PTSD symptoms, sleep disruption, biological stress responses). It’s reasonable — and often necessary — to set boundaries or let go of relationships that consistently make you sick. Seek supportive counseling and safety planning where needed.

Practical, realistic steps you can start today

1. Swap sugar drinks for water, tea, or plain yogurt drinks; when buying packaged food, scan the ingredient list for added sugars (sucrose, HFCS, maltose, syrup).
2. Replace a refined carb meal once a day with a legume + vegetable plate (lentils, chickpeas, or beans) and a piece of fruit. Studies show pulses and higher protein reduce metabolic risk.
3. Choose whole grains (brown rice, oats, whole wheat) or traditional whole grains where possible. Higher whole-grain intake links to lower blood pressure and better outcomes.
4. Prioritize 7–9 hours of sleep (adjust by age and health). Create a wind-down routine: dim lights, no screens 1 hour before bed, consistent bedtimes.
5. Move 20–30 minutes per day at moderate intensity or accumulate movement throughout the day—these minutes add measurable health benefit.
6. Learn one stress tool: daily 5-10 minute breathing, brief mindfulness, or a journal habit; evidence supports reduced anxiety and improved mood.
7. Set clear boundaries in relationships that chronically harm your well-being; seek professional help if the relationship is abusive. Nutrition science evolves and is context dependent. Many past controversies (e.g., blanket bans on seed oils) have been clarified by recent reviews showing benefits when used in place of saturated fats and when part of a whole-food diet; the real threat is ultra-processed food and excess calories, not single ingredients in isolation.

Stop the sugar, ditch sugary drinks & ultra-processed snacks. Read labels — don’t buy the promise in a packet. Eat whole foods: ghee/healthy fats, lentils, fruits, veg, whole grains, clean protein. Sleep well. Move daily. Breathe, de-stress, and protect your peace — even if that means leaving people who make you sick. Life’s short — live well.

Rasheed Ahmad Chughtai
www.rachughtai.com