Diabetes is rising rapidly across the Asia-Pacific region, and APAC is projected to become the largest contributor to the global economic burden of diabetes by 2030. In Malaysia, the 2023 National Health and Morbidity Survey (NHMS) reported that 15.6% of adults aged 18 and above are living with diabetes. What is more concerning is that two in five cases remain undiagnosed, while the prevalence of known diabetes has increased to 9.7%.
The NHMS 2023 also revealed that 54.4% of Malaysian adults are overweight or obese, a worrying trend as obesity is one of the major but preventable risk factors for type 2 diabetes. Excessive weight gain significantly increases the risk of insulin resistance, a condition where the body no longer responds effectively to insulin, leading to rising blood sugar levels and eventually diabetes.
Dr. Alex Teo, Director of Research Development and Scientific Affairs for Asia Pacific at Herbalife, explained that this risk is worsened by the fast-paced, stressful, and sedentary lifestyles that are becoming more common in urbanising societies. Long working hours and easy access to fast food often lead to unhealthy snacking and “stress-eating,” where sweet treats and comfort foods become quick solutions to cope with daily stress.
He also highlighted the growing concern of childhood obesity, noting that one in three Malaysian children aged five to seventeen is now overweight or obese. Early childhood obesity increases the risk of lifelong health challenges, including type 2 diabetes and other chronic diseases.
It is also important to understand that some individuals may appear slim but still carry excessive internal body fat, a condition known as TOFI (thin outside, fat inside). This is particularly common among Asians and those who consume low-protein diets and lead sedentary lifestyles. Type 2 diabetes often develops silently in its early stages, meaning individuals may have dangerously high blood sugar levels without experiencing any symptoms.
Addressing “diabesity”—the combination of diabetes and obesity—begins by tackling root causes such as poor diet and inactivity. Small daily changes leading to modest weight loss can significantly improve insulin sensitivity and reduce the risk of developing diabetes.
Nutrition plays a critical role in preventing and managing type 2 diabetes. High-glycaemic foods such as white bread and sugary snacks cause rapid spikes in blood sugar, which over time can contribute to insulin resistance. Reducing sugary drinks like bubble tea helps lower excess sugar intake. Tapioca pearls, for example, add extra calories and raise the glycaemic index of the drink, contributing to weight gain and poor diabetes control.
In contrast, whole grains, fruits, and vegetables—especially those rich in fibre—help stabilise blood sugar by slowing sugar absorption, increasing fullness, and supporting digestion. By focusing on nutritious, minimally processed foods, individuals can better manage blood sugar levels and support overall metabolic health.
Targeted supplementation may also help. Protein increases satiety, supports metabolism, and burns more calories during digestion. Omega-3 fatty acids found in fish such as salmon help reduce inflammation and improve insulin sensitivity. Magnesium supports glucose metabolism, insulin function, blood pressure regulation, and muscle health—making it easier to stay active and manage weight.
Lifestyle choices play an equally important role. Regular physical activity—at least 150 minutes of moderate exercise per week—helps regulate weight gain and improve insulin sensitivity. For those who struggle to find time, simple activities such as short walks before and after meals or quick desk stretches can still stabilise blood sugar and improve well-being.
Poor sleep and chronic stress disrupt metabolic functions and increase the risk of diabetes. Prioritising rest and practicing stress-reduction techniques such as deep breathing and meditation are essential in regulating stress hormones and supporting healthier metabolic outcomes.
Managing one’s health may feel daunting in the midst of a busy modern routine. However, small, consistent adjustments paired with preventive care and early detection can lead to significantly better long-term outcomes in diabetes prevention and overall health.
