Understand Your Environment

In addition to avoiding ultra-processed foods that are high in refined carbs and fats, consider taking steps to reduce your exposure to environmental toxins that may harm your health and potentially increase your risk for type 2 diabetes.

Exploring a possible link between toxin exposure and metabolic health

Emerging research suggests that certain chemicals in foods and beverages may interfere with your body’s endocrine system, which regulates hormones like insulin, thyroid hormone, and estrogen, among others. A growing number of animal and observational human studies link exposure to these substances, called endocrine-disrupting chemicals, to higher rates of type 2 diabetes.

These chemicals include bisphenols, phthalates, and pesticides. Bisphenols and phthalates, found in the plastics that we encounter on a daily basis, have been shown to decrease insulin sensitivity and glucose tolerance in animal studies, and human observational studies show a link between these chemicals and the development of type 2 diabetes and obesity. Similar research suggests that exposure to insecticides used on food crops may increase diabetes risk.

Other compounds that may adversely affect your health include advanced glycation end products, or AGEs, which are created when sugar combines with protein or fat during high-heat cooking. These AGEs, also known as glycotoxins, can accumulate in your body over time. Research suggests that having high levels of AGEs may increase your risk of developing type 2 diabetes. Although some AGEs in your body are formed as a byproduct of metabolism, consuming foods rich in AGEs can lead to excessive levels of these compounds.

Finally, in addition to dramatically increasing your risk for lung cancer, emphysema, and heart disease, some researchers suggest that smoking cigarettes may potentially raise your risk of developing type 2 diabetes by repeatedly exposing you to the chemical nicotine.

How to reduce your exposure to environmental toxins

Although a cause-and-effect relationship between various chemicals and developing diabetes hasn’t yet been firmly established, we think it makes sense to be proactive about minimizing your exposure to them. And while it’s not possible to eliminate all toxins from modern-day life, you can reduce your exposure by following these tips:

If you smoke or vape, stop. Of all the steps you can take, this is most important for avoiding health-harming toxins and achieving a wide range of health benefits. Yes, it is hard to quit if you are addicted to nicotine, but your health provider may be able to help you with prescription medication.

Don’t microwave foods packaged in plastic. Transfer the food to a heat-proof glass container or plate to reduce the likelihood that endocrine-disrupting chemicals will be transferred from the container to the food.
Look for packaged products labeled BPA-free. This label confirms that the packaging does not contain bisphenol-A, one of the most common endocrine-disrupting chemicals used in food cans and containers.
Whenever possible, use glass or stainless steel containers instead of plastic containers to store or reheat food.
Decrease your intake of pesticide residues by buying organic and locally grown fruits and vegetables, thoroughly washing all produce (even if it’s labeled “organic”), and discarding the outer layer of leafy greens and cabbage.
Reduce the amount of AGEs you get from food by cooking at lower temperatures and for shorter times, cooking with moist heat, or cooking with an acid such as lemon or vinegar.
If you regularly consume alcohol, consider reducing the amount or abstaining. While not directly associated with an increases risk of type 2 diabetes, daily alcohol consumption, especially at more than a drink a day, is associated with higher rates of all-cause mortality.