8个不知不觉患上糖尿病的习惯，很多人每天都在重复做……

Core Viewpoint - The overall prevalence of diabetes among adults in China is on the rise, significantly influenced by daily habits such as late dinners, excessive red meat consumption, and high intake of sugary beverages [1][3][4]. Group 1: Eating Habits - Habit 1: Eating dinner too late increases the risk of type 2 diabetes, with a study indicating that late dinners can lead to a 6.7% decrease in insulin and an 8.3% increase in glucose levels [1]. - Habit 2: High consumption of red meat correlates with a higher risk of type 2 diabetes, with those consuming two or more servings per week at greater risk compared to those who eat less [3]. - Habit 3: Daily intake of sugary beverages raises diabetes risk by 41% for those consuming two or more cups daily, and 11% for those drinking artificially sweetened beverages [4][5]. Group 2: Alcohol Consumption - Habit 4: Regular alcohol consumption, particularly beer, can lead to increased blood sugar levels due to its high glycemic index, which is comparable to that of glucose [7][9]. Group 3: Sleep and Lifestyle - Habit 5: Sleeping with lights on can exacerbate insulin resistance, potentially leading to diabetes [10]. - Habit 6: Insufficient sleep (less than 6 hours) is linked to a higher risk of type 2 diabetes, as it can impair insulin sensitivity [12]. - Habit 7: Prolonged sedentary behavior (over 6 hours daily) increases the risk of diabetes by 26.7% compared to those who sit less than 2 hours [14]. - Habit 8: Lack of regular exercise contributes to obesity and diabetes, with recommendations for a mix of aerobic, resistance, and flexibility training [16][17].