Diabetes in UK South Asians: Causes, Risks & How to Prevent It
Diabetes in UK South Asian is a growing public health crisis in the UK, as it disproportionately affects the South Asian community. Research shows that South Asians in the UK are up to six times more likely to develop type 2 diabetes compared to the white British population. This alarming trend has serious implications for health, well-being, and quality of life.
But what makes South Asians more vulnerable, and what lifestyle factors contribute to this increased risk? Understanding these challenges is the first step towards preventing diabetes in South Asians,
What is the Prevalence of Diabetes in the UK South Asian Population?
There is a high prevalence of diabetes among South Asians and this is well-documented. Studies indicate that:
At least 15% of South Asian adults in the UK have type 2 diabetes.
South Asian backgrounds are at risk of developing type 2 diabetes from the age of 25 and at lower BMI levels compared to other ethnic groups.
They are at higher risk of diabetes-related complications such as heart disease, kidney failure, and vision problems.
Despite genetic predispositions, lifestyle factors play a crucial role in diabetes risk, making it largely preventable through targeted interventions.
What Factors Lead to High Diabetes Rates?
While genetics may set the foundation for higher diabetes susceptibility, dietary habits, physical inactivity, and stress are the primary lifestyle contributors to this health crisis and are considered as Type 2 diabetes risk factors.
1. Traditional Diet High in Refined Carbs & Fats
South Asian cuisine is rich in white rice, deep-fried snacks, and sugary sweets, all of which contribute to insulin resistance and weight gain. Common dietary pitfalls include:
Roti and naan made from refined flour leading to blood sugar spikes.
Excessive rice consumption, often eaten multiple times a day.
Excess ghee and butter-heavy cooking that increases saturated fat intake.
Mithai (traditional sweets) and sugary chai, which add empty calories and promote weight gain.
2. Lack of Physical Activity
A sedentary lifestyle is another major factor. Many South Asian adults in the UK work long hours in office-based jobs with minimal movement. Cultural attitudes sometimes discourage women from engaging in regular exercise, further limiting activity levels.
3. High Stress and Mental Health Challenges
Stress is a hidden driver of diabetes. South Asians in the UK often face work pressures, financial stress, and cultural expectations, leading to chronic stress. This, in turn, increases cortisol levels, which contributes to insulin resistance and weight gain.
4. Social & Cultural Influences on Eating Habits
Food is central to South Asian social life. Frequent gatherings, weddings, and religious festivals often involve large portions of carb-heavy, high-fat foods. Additionally, cultural norms around hospitality make it difficult for individuals to refuse unhealthy food without offending family members.
5. Late Diagnosis & Poor Awareness
Many South Asians do not realize they have diabetes until complications arise. There is often a lack of awareness about prediabetes, and some individuals delay seeking medical help due to cultural stigma or a belief that diabetes is inevitable.
How do I reduce South Asian diabetes risk?
The good news is that lifestyle changes can significantly reduce the risk of developing diabetes. Here are some key strategies:
✅ Dietary Modifications
Swap white rice for quinoa.
Use whole wheat flour for roti instead of refined flour.
Reduce deep-fried snacks and opt for healthier cooking methods.
Cut down on added sugars and switch to unsweetened chai.
Incorporate more vegetables, lentils, and lean proteins into meals.
✅ Increase Physical Activity
Engage in 30 minutes of exercise, five times a week (walking, yoga, strength training).
Incorporate more movement into daily life (taking stairs, standing desks, home workouts).
✅ Manage Stress and Prioritise Mental Health
Practice mindfulness, reciting prayers, or meditation to reduce cortisol levels.
Ensure adequate 7 hours+ sleep to improve metabolic health.
Seek community support through wellness groups, social networks, or your local temple.
✅ Regular Health Screenings
Get annual blood sugar tests if at high risk.
Monitor blood pressure and cholesterol to prevent complications.
Final Thoughts: A Call to Action
Diabetes is not inevitable for the South Asian community in the UK. Through awareness, education, and lifestyle changes, individuals can take control of their health and reduce their risk. It’s time to take action and make healthier choices today for a better future. Small, consistent lifestyle changes can lead to long-term benefits, ensuring that future generations live healthier and diabetes-free lives.
Are you or a loved one at risk of diabetes? Start by making one small change today—whether it’s swapping white rice for whole grains, taking a daily walk, or reducing sugar intake. Your future self will thank you!
References:
Ethnicity and type 2 diabetes | Preventing diabetes | Diabetes UK
Treatment for type 2 diabetes - NHS
Diabetes and cardiovascular risk in UK South Asians: an overview