Commentary: No risk of diabetes if your weight is normal? Think again

Next, it’s been said but always bears repeating: Lifestyle interventions, such as increasing physical activity, improving diet and managing stress, are incredibly effective in preventing diabetes.

If intense workouts are daunting, start with something as simple as brisk walking, swimming or yoga to get on the right track. Another of my patients started doing resistance training and lifting light weights to build muscle and reduce her visceral fat.

When it comes to diet, small but consistent changes can make a big difference. Reducing the intake of refined carbohydrates and replacing them with whole grains, legumes and non-starchy vegetables like broccoli can help stabilise blood sugar levels. Including lean protein in every meal further moderates glucose spikes and helps build muscle, supporting overall metabolic health.

MISCONCEPTION AROUND DIABETES AND WEIGHT

We need to reframe the narrative around diabetes and weight, especially in Asian communities. Too often, people believe that only those who are visibly overweight are at risk for diabetes, leaving many who appear slim unaware that they too could be vulnerable.

In fact, someone who looks overweight can actually be metabolically healthy if they have good muscle mass, healthy fat distribution and stay active. Those who appear slim may be at higher risk due to factors like hidden visceral fat and lack of muscle mass.

Diabetes prevention isn’t just about losing weight – it’s about improving overall metabolic health. For many, it starts with realising that true health goes beyond appearances.

Dr Kyle Tan is a co-founder and consultant at NOVI Health.