Rising diabetes cases among Malayalis: A concern for Kerala’s health landscape

Despite being widely viewed as a role model in the health sector, Keralites face significant challenges in leading healthy lives, especially when it comes to managing lifestyle diseases like diabetes. Several factors contribute to this rise in diabetes cases in Kerala.

Contributing factors to diabetes in Kerala

• A diet high in Carbohydrates

The typical Malayalee diet is rich in carbohydrates, with foods like puttu for breakfast, rice for lunch, oily snacks in the evening and porridge or chapathi for dinner. This high-carb diet, particularly due to the frequent consumption of white rice with a high glycemic index, raises blood sugar levels and increases diabetes risk. Skipping meals also contributes to irregular eating habits, leaving many feeling unsatisfied and prone to snacking.

Coconut oil, a staple in Kerala’s cuisine, is widely used for frying and in snacks served with tea. While coconut offers health benefits, its oil contains saturated fat, which can lead to weight gain and impair insulin production. Reducing coconut oil intake and incorporating healthier oils, such as olive or sunflower oil, is recommended to help lower the risk of diabetes.

While many Keralites are active when working abroad, a preference for white-collar jobs within Kerala has limited physical activity levels. Long hours in sedentary office roles and physically demanding work typically handled by migrant laborers further contribute to diabetes risk. Individuals in sedentary jobs are encouraged to make time for activities like walking, jogging or cycling to maintain their health.

• Frequent Consumption of oily snacks

Oily snacks are a popular indulgence in Kerala, yet they contain high levels of calories and sugars, which can accelerate diabetes onset. Health experts recommend limiting the intake of these snacks to control blood sugar levels.

• Smoking and alcohol consumption

For many, excessive alcohol consumption has become a part of social life, significantly affecting blood glucose levels. Combining alcohol with diabetes medications can result in hypoglycemia (low blood sugar), and its regular intake can lead to fluctuations in triglyceride levels, increasing diabetes risk. Smoking, likewise, has a detrimental impact on health and can further exacerbate diabetes-related issues.

• Mental instability and stress

Studies have shown that stress and mental instability contribute to diabetes risk. With high levels of education and better job prospects, many Keralites experience stress and mental conflicts, which can disrupt eating and sleeping patterns, further increasing the risk of diabetes.

Many people avoid diabetes screening due to overconfidence or unwillingness to take medication, which often delays diagnosis. Even individuals with a family history of diabetes sometimes neglect regular checkups, worsening the condition.

How to prevent the disease

Health experts recommend reducing carbohydrate and starchy food intake, opting instead for vegetables and protein. Avoiding fried and salty foods is also important. Nut consumption can be beneficial, but it should be in line with medical advice.

Daily exercise, even for just 30 minutes, is essential. For those with busy schedules, walking to and from work can also be beneficial.

• Limit alcohol and quit smoking

Reducing alcohol intake and quitting smoking are critical for preventing diabetes and improving overall health.

Managing stress through activities like meditation, listening to music and engaging in hobbies can help. Cultivating close relationships with family and friends can also support mental well-being.

Regular checkups and consultations with a doctor are necessary, especially for those with a family history of diabetes. Medication doses should only be adjusted with guidance from a healthcare professional.