Most of us think of diabetes as a result of obesity, poor diet, or lack of exercise. But new research is showing something more disturbing: toxic chemicals in our environment may be silently pushing us towards diabetes.
Scientists first noticed high diabetes rates among people heavily exposed to industrial chemicals—like war veterans exposed to Agent Orange, communities living near waste dumps, or workers in pesticide factories. But later studies showed that even in ordinary people, higher levels of pollutants in the blood meant a much higher risk of diabetes. One major study found that those with the highest chemical levels had almost three times the risk of diabetes compared to those with low exposure.
Here’s the shocking part: in people with very low levels of these chemicals, obesity itself was not strongly linked to diabetes. This suggests that body fat might be dangerous mainly because it stores toxic chemicals, turning our own fat into a “toxic waste dump.”
In India, the problem is real and growing. Studies have found pesticide residues like DDT, lindane, and dichlorvas in human blood and fat samples, especially in farming communities and malaria-control regions. These chemicals—called persistent organic pollutants (POPs)—don’t break down easily, so they build up in the food chain, mostly in animal products like fish, meat, and dairy.
It’s not just food. Air pollution is also a diabetes risk. A landmark Indian study in Delhi and Chennai found that for every 10 μg/m³ rise in fine particulate matter (PM₂.₅), diabetes risk rose by about 22%. These tiny particles enter the blood, cause inflammation, and make it harder for insulin to work.
So diabetes in India is not just about overeating and under-exercising—it’s also about what’s in our food, air, and environment.
What Can Be Done?
At the personal level:
• Eat lower on the food chain. Since most pollutants concentrate in animal fat, eating more plant-based foods—dal, beans, vegetables, fruits, and whole grains—reduces exposure.
• Choose safer cooking oils. Mustard oil, groundnut oil, or cold-pressed oils are better than repeatedly heated refined oils, which may release harmful by-products.
• Wash and peel vegetables and fruits. This helps reduce pesticide residues.
• Avoid burning waste at home. It releases dioxins and other harmful compounds into the air you breathe.
• Protect children. They are especially vulnerable, so avoid giving them food high in animal fat and keep them indoors on heavily polluted days.
At the community and policy level:
• Stricter pesticide regulation. India still uses chemicals banned in many countries. Phasing these out can reduce long-term exposure.
• Cleaner energy and transport. Cutting down on coal, diesel, and biomass burning will not only reduce smog but also lower diabetes risk.
• Monitoring food safety. Routine checks for pesticide residues in milk, fish, and vegetables should be strengthened.
• Public awareness. Just like people now know about smoking and cancer, they need to know about pollution and diabetes.
The Bigger Picture
We often think diabetes is only about lifestyle choices. But these studies show that environmental choices matter just as much. Even someone who eats well and exercises can develop diabetes if they are constantly exposed to polluted air and contaminated food.
For India, where both pollution and diabetes are rising fast, tackling one may help control the other. Cleaner food, cleaner air, and stricter controls on toxic chemicals may be as important for diabetes prevention as diet and exercise.
Diet Swaps to Reduce Pollutant Load and Diabetes Risk
- Animal Fat → Plant Protein
• Instead of mutton curry or chicken with skin, try rajma, chole, masoor dal, or kala chana.
• Why? POPs and dioxins accumulate in animal fat. Lentils and beans give protein without pollutants—and add fiber that helps control blood sugar. - Full-Cream Dairy → Plant Milks or Low-Fat Dairy
• Swap full-cream milk, khoa, paneer from buffalo milk with toned milk, homemade soy milk, or oat milk.
• Why? Animal fat stores pesticides and PCBs. Plant alternatives reduce exposure and lower cholesterol impact. - Fatty Fish → Pulses and Seeds
• Replace river fish (which may carry mercury, dioxins) with mung dal, masoor dal, flaxseeds, or roasted til (sesame seeds).
• Why? Seeds and dals give omega-3 fats and minerals without pollutants. - Street-Fried Snacks → Home-Roasted Options
• Swap pakoras, samosas fried in reused oil with roasted makhana, bhuna chana, or peanuts.
• Why? Reused oils may release harmful byproducts (PAHs, dioxins). Dry-roasted snacks are cleaner and lighter. - Refined Oils → Cold-Pressed Local Oils
• Use mustard, groundnut, sesame, or coconut oil (cold-pressed) instead of refined sunflower or palm oil.
• Why? Cold-pressed oils retain antioxidants and are less processed, reducing chemical exposure. - Unwashed Vegetables → Triple-Washed & Peeled Veggies
• Don’t eat unclean, pesticide-laden veggies directly. Wash thoroughly with water + a pinch of baking soda, or peel where possible (like cucumbers, gourds).
• Why? Many pesticide residues are surface-level and water-soluble. - Animal Ghee → Plant-Based Fats
• Replace buffalo ghee in daily cooking with small amounts of cold-pressed mustard oil or peanut oil. Use ghee only as a flavouring.
• Why? Ghee may carry fat-soluble pollutants. Oils from seeds and nuts are lighter and cleaner. - White Rice → Millets & Brown Rice
• Swap polished white rice with ragi, jowar, bajra, or hand-pounded rice.
• Why? Millets are less likely to carry pesticide residues, have a lower glycemic index, and are rich in fiber. - Ice Creams & Creamy Sweets → Fruit-Based Desserts
• Instead of rabri, kulfi, or creamy halwas, go for fresh fruit bowls, aamras (without sugar), or date-sweetened kheer with oats or millets.
• Why? Reduces dairy fat intake and pesticide load while still satisfying sweetness. - Processed Non-Veg Foods → Fresh Plant Foods
• Avoid sausages, kebabs, and salami (often made from industrially raised animals). Replace with idlis, dhokla, or sprouts salad.
• Why? Processed meats not only worsen heart risk but may also contain higher chemical residues.
Golden Rule: The closer your food is to plants and the less animal fat it contains, the lower your exposure to toxic pollutants. For Indian families, this means celebrating dals, millets, fruits, seeds, and seasonal vegetables more often.