Bright light at night from phones, cable box can boost risk of diabetes, study says
Often, when lecturing on diabetes, I will ask how many people in the room have a family member with diabetes. Almost everyone’s hand goes up, including mine.
I don’t ask who has diabetes since that is personal information. Statistics back up my observation that at least half of us are at risk for diabetes.
CDC data from 2021 reports that 15% of people over 18 have diabetes and 38% have prediabetes. And 49% of people over 65 are prediabetic. So, listen up, since this message is important for everyone.
The recommended food intake for someone with prediabetes or diabetes is nutritious foods. The general guidelines of a Mediterranean diet or the USDA MyPlate are good starting points.
Limiting sugary snacks and beverages is good advice for everyone regardless of blood sugar.
And I strongly recommended when someone receives a diagnosis of diabetes, they see a registered dietitian. But, today, I want to share new bits of information about diabetes.
On March 1, the Food and Drug Administration approved the following qualified health claim for yogurt: “Eating yogurt regularly, at least 2 cups per week, may reduce the risk of type 2 diabetes. FDA has concluded that there is limited information supporting this claim.”
Yogurt can be a good source of protein and calcium and with add-ins like fresh fruit and chia as a fiber source. This claim applies to all types of yogurt, although I recommend low-sugar yogurt brands that contain 5 grams of sugar or less.
Light’s impact on diabetes
Research published last month in the journal Lancet approached diabetes from a different angle.
Almost 85,000 participants wore light sensors for one week. The researchers found that exposure to brighter light at night predicted higher risk of type 2 diabetes across an average of eight years of follow-up.
The thinking is light can disrupt circadian rhythms. This includes light from a cable box or a phone. The authors conclude that avoidance of light at night could be a simple and cost-effective recommendation that diminishes the risk of diabetes, even in those with high genetic risk.
Turn out the lights for better health.
Sheah Rarback MS, RDN is a registered dietitian nutritionist in private practice in Miami. sheahr@gmail.com
