Diabetes is on the rise in Asia-Pacific (APAC) and the region is expected to become the largest contributor to the global economic burden of diabetes by 2030. In the Philippines, approximately 7.5% of adults are estimated to have diabetes (about 4.7 million people) as of 2024. Furthermore, two out of every ten Filipino adults are estimated to be pre-diabetic.
According to research also, 36.6% of Filipino adults aged 20 and above were either overweight or obese in 2019, highlighting the scale of the weight-related risk in the country. Obesity is a major but potentially modifiable risk factor for type 2 diabetes. Excessive weight gain can increase the risk of type 2 diabetes, triggering a domino effect that leads to insulin resistance — where the body no longer responds effectively to insulin — resulting in elevated blood sugar levels.
In APAC, this risk is heightened by rapidly urbanizing lifestyles that are busy, stressful, and sedentary. Long work hours and the easy availability of fast food often culminate in unhealthy stress-eating, with snacks and “sweet treats” frequently viewed as quick, comforting solutions to de-stress. Furthermore, this region is seeing an increase in overweight children. Obesity at an early age sets the stage for lifelong health challenges, including type 2 diabetes and other chronic diseases.
It is also important to note that some people can appear to be of normal weight yet carry excess body fat, a condition known as “TOFI” (thin outside, fat inside). This is particularly common among Asians and individuals who consume insufficient protein and lead sedentary lifestyles. Studies show that many Filipinos with “normal” body mass index still carry high central fat and are at risk of diabetes. Type 2 diabetes can be asymptomatic in early stages, meaning individuals may have elevated blood sugar levels without noticeable symptoms.
According to Dr. Alex Teo, Director, Research Development and Scientific Affairs, Asia Pacific, Herbalife, addressing “diabesity”, the co-occurrence of diabetes and obesity in an individual — starts with tackling some of the root causes like poor diet and inactivity before they lead to more serious health issues. By making small, mindful choices every day to achieve modest weight loss, individuals can significantly improve their insulin sensitivity and reduce the risk of developing diabetes.
Eat smart: How small diet tweaks help
Nutrition plays a crucial role in the prevention and management of type 2 diabetes.
High-glycemic foods, like white bread and sugary snacks, cause rapid blood sugar spikes that can lead to insulin resistance over time. Reducing sugary drinks like bubble tea can help lower excess sugar intake and improve blood sugar control. For example, tapioca pearls in the popular bubble teas add calories and raise its glycemic index (GI), contributing to obesity, worsening diabetes, and poor blood pressure control. Healthy alternatives such as whole grains, alongside fiber-rich fruits and vegetables, stabilize blood sugar by slowing sugar absorption while also enhancing satiety and supporting digestion.
By focusing on whole, nutrient-dense foods while minimizing processed items, individuals can better manage diabetes and strengthen their overall well-being and metabolic function.
Filipino scientists are developing a rice variety with a lower glycemic index to help address high carbohydrate diets prevalent in the Philippines — showing diet modification efforts localize to national food staples.
Supporting diet with targeted supplements
Protein, omega-3 fatty acids, and magnesium are key nutrients that support weight management and metabolic health, particularly for those at risk of type 2 diabetes.
Protein helps control appetite by increasing satiety and boosting metabolism, requiring more energy to digest, and burning more calories. Omega-3 fatty acids, found in fish like salmon, reduce inflammation, improve insulin sensitivity, and reducing the risk of obesity-related diseases. Magnesium supports insulin function and glucose metabolism, enhancing insulin sensitivity and blood sugar management, while also maintaining healthy blood pressure and supporting muscle function, making it easier to stay active and manage weight.
Adopting healthier lifestyles
Lifestyle choices are equally critical in managing and preventing type 2 diabetes. Regular physical activity, such as 150 minutes of moderate exercise per week, helps regulate weight gain and improves insulin sensitivity, both key factors in diabetes prevention and management. If finding time for exercise during a busy workday is challenging, simple alternatives like desk yoga or taking short walks before and after meals can still have a significant impact on stabilizing blood sugar levels. This not only strengthens the body but also contributes to overall well-being, enhancing energy levels and supporting long-term health goals.
Poor sleep and chronic stress can disrupt metabolic functions and increase the risk of developing diabetes. Prioritizing rest and stress management is vital to maintaining a healthy balance. Practical stress-reduction techniques like meditation and deep-breathing exercises can regulate stress hormones. These methods promote healthier metabolic outcomes and can support overall well-being.
In the Philippines, studies have shown that sedentary behavior among adults is linked to significantly higher risk of diabetes in local populations.
Managing your health can feel daunting amidst the demands of a busy lifestyle. However, simple, and consistent adjustments to daily habits, combined with preventive care and early detection are some of the key factors to bring about better outcomes in diabetes prevention.
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