Diabetes is on the rise across the Asia-Pacific region, and the Philippines is no exception. Around 7.5% of Filipino adults—or roughly 4.7 million people—have diabetes, with two in every ten adults considered pre-diabetic. Obesity compounds this risk, with over 36% of adults aged 20 and above classified as overweight or obese. Excess weight can trigger insulin resistance, leading to elevated blood sugar levels and type 2 diabetes.

Urban lifestyles, long work hours, and easy access to fast food further intensify the risk. Many Filipinos may appear to be of normal weight but carry excess visceral fat, a condition called TOFI (thin outside, fat inside), which also increases diabetes risk. Early-stage type 2 diabetes can be asymptomatic, making preventive measures essential.

Small diet tweaks make a big difference. Reducing high-glycemic foods like white bread, sugary snacks, and bubble tea can help stabilize blood sugar. Incorporating whole grains, fiber-rich fruits, and vegetables slows sugar absorption, promotes satiety, and supports digestion. Filipino scientists are even developing lower-glycemic rice varieties to tackle high-carb diets prevalent in the country.

Targeted nutrients—protein, omega-3 fatty acids, and magnesium—support weight management, insulin sensitivity, and metabolic health. Protein boosts satiety and metabolism, omega-3s reduce inflammation, and magnesium enhances insulin function and glucose regulation.

Lifestyle habits matter. Regular exercise, such as 150 minutes of moderate activity per week, desk yoga, or short walks, improves insulin sensitivity and helps regulate weight. Adequate sleep and stress management through meditation or deep breathing further support metabolic health.

According to Dr. Alex Teo, Herbalife Asia Pacific, addressing the root causes of “diabesity”—poor diet and inactivity—through small, consistent changes can significantly reduce diabetes risk and improve long-term health outcomes.

Preventing type 2 diabetes doesn’t have to be overwhelming; mindful daily choices, paired with early detection, can make a lasting impact.