Stronger Muscles May Lower Diabetes Risk in South Asians
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Introduction
South Asians are more likely to develop type 2 diabetes than other ethnic groups, even at lower body weights. While family history and genetics play a role, new evidence shows that building muscle strength may help lower the risk—regardless of genetic background.
Muscle Strength Matters
Muscle is a key site where the body uses sugar from food. If muscles are weak or low in mass, the body may not handle blood sugar effectively. This increases the risk of insulin resistance and diabetes. The good news? Muscle strength is something we can improve with regular exercise, even in small amounts.
In this research, individuals with higher grip strength—a simple measure of overall muscle strength—had a lower risk of developing type 2 diabetes. This was true even for people with a strong genetic tendency to develop the disease. Those with low muscle strength and high genetic risk had more than triple the odds of developing diabetes compared to those with strong muscles and low genetic risk.
Beyond Genetics
Many people believe that if they have a family history of diabetes, there's little they can do. But this study shows that building strength through movement—like resistance training or bodyweight exercises—can reduce risk, no matter your genes. Even individuals with high genetic risk benefited from stronger muscles.
This is especially important for South Asians, who are more likely to develop diabetes at younger ages and lower body fat levels. They also tend to have lower lean muscle mass compared to people of European background, making strength a key area to focus on for prevention.
Blood Sugar Levels Improve Too
Not only did stronger muscles lower diabetes risk, but they also helped keep blood sugar levels in a healthier range. People with greater strength had lower levels of HbA1c—a marker used to measure long-term blood sugar control. This means that even before diabetes develops, muscle strength can help the body manage glucose more effectively.
A Simple Strategy for Prevention
The takeaway is clear: improving muscle strength is a practical and powerful way to lower diabetes risk, especially for South Asians. You don’t need fancy equipment or hours in the gym. Bodyweight exercises, resistance bands, or lifting small weights a few times a week can make a difference.
Combining this with healthy eating, regular walking, and stress management creates a strong defense against type 2 diabetes—even for those with a family history.
Conclusion
For South Asians, the risk of type 2 diabetes may be high—but it's not unchangeable. Muscle strength plays a protective role, regardless of your genetic background. By focusing on getting stronger through everyday movement, you can take control of your health and reduce your risk of diabetes over time.