By Dr Akash Shah
Consultant Endocrinologist
Jan 06, 2026
Understanding the lifestyle, diet, and health factors driving early-onset diabetes and how young adults can prevent it.
Type 2 diabetes was once considered a condition that primarily affected older adults. Today, a concerning shift is underway. Millennials and Gen Z are developing type 2 diabetes at increasingly younger ages, turning what is known as “adult-onset diabetes” into a public health issue affecting people in their 20s and 30s.
This increasing trend requires awareness, proactive measures, and lifestyle adjustments to avoid long-term health issues.
For decades, age was one of the strongest predictors of type 2 diabetes. That is no longer the case. Recent studies show that rates of type 2 diabetes among young adults have doubled or even tripled in some age groups and populations over the past 20 years.
Early-onset type 2 diabetes is especially concerning because it increases lifetime exposure to high blood sugar, raising the risk of
The earlier diabetes begins, the greater the likelihood of serious complications later in life.
1. The sedentary lifestyle epidemic
Technology has reshaped daily life. Long hours spent on laptops, smartphones, streaming platforms, and gaming consoles have dramatically reduced physical activity.
The shift to remote work and online education during the COVID-19 pandemic has increased sedentary behaviour, which reduces muscle activity and promotes insulin resistance—a key risk factor for type 2 diabetes.
2. The modern diet dilemma
Ultra-processed foods dominate the modern diet. These foods are
Fast food, delivery apps, oversized portions, and sugary beverages make unhealthy eating the default choice.
Hidden sugars are found in
Excess sugar intake combined with excessive calorie intake repeatedly spikes blood glucose levels, overworking the pancreas and increasing diabetes risk.
3. Economic stress and health choices
Millennials and Gen Z face financial pressures such as
Healthy foods often cost more than processed alternatives. Time constraints and financial stress lead many young adults to rely on convenience foods, increasing diabetes risk. Chronic psychological stress leads to increased cortisol levels, which negatively affect glucose metabolism and disrupt blood sugar regulation.
4. Sleep deprivation and metabolic health
Sleep deprivation is widespread among younger generations. Late-night screen use, social media, and constant connectivity disrupt natural sleep cycles.
Research shows that sleeping less than six hours per night significantly increases the risk of type 2 diabetes by
5. Mental health and diabetes risk
Anxiety, depression, and chronic stress are more prevalent among Gen Z and Millennials s than previous generations. Mental health challenges often lead to
Stress hormones like cortisol directly raise blood sugar levels, linking mental health closely to metabolic disorders.
6. Weight and metabolic health
Rising obesity rates among young adults contribute significantly to diabetes risk. However, diabetes is not solely about weight—overall metabolic health matters most.
The combination of calorie-dense diets, sedentary lifestyles, chronic stress, and sleep deprivation creates an environment that makes maintaining a healthy weight increasingly challenging.
Many young adults overlook early symptoms, assuming they are due to stress or fatigue. Warning signs include
Prediabetes often has no symptoms but is reversible with early lifestyle changes.
Move more, sit less
Eat smarter, not perfect
Prioritise quality sleep
Manage stress effectively
Get regular health screenings
Young adults with risk factors such as family history, obesity, PCOS, or ethnic backgrounds should discuss early diabetes screening with their healthcare provider.
A leading hospital for endocrinology care in Ahmedabad.
The rise of type 2 diabetes among Gen Z and millennials s reflects modern lifestyle challenges—but it is not inevitable.
Small, sustainable changes in daily habits can dramatically reduce risk. Preventing type 2 diabetes is more rewarding than a ‘reactive approach’ of managing it once it develops.
By prioritising movement, nutrition, sleep, and mental well-being, young adults can take control of their health and build a future free from diabetes-related complications, with guidance.
