Why Are Working-Age People Developing Diabetes Sooner? Introducing the 2:1:1 Eating Formula for Office Workers

An in-depth look at the rising incidence of diabetes among younger working-age adults, along with the easy-to-follow 2:1:1 eating formula to control blood sugar, even when relying on convenience store meals.

Currently, diabetes patients in Thailand increase by an average of 1 million every 5 years. Alarmingly, "working-age" individuals have become a new high-risk group, with the typical onset age dropping from 50 to just 30-40 years. This article explores ways to manage this with the 2:1:1 food formula and practical lifestyle adjustments at work.

If you're over 30, don't be complacent—more working-age people are developing diabetes.

Recent statistics show that among every 9 Thai people, 1 has hidden diabetes. A concerning trend is the decreasing average age of patients, shifting from a disease affecting mainly the elderly to one rapidly rising among working adults aged 30-40 with elevated blood sugar levels.

The primary cause is the "Office Syndrome & Sedentary Lifestyle," characterized by prolonged sitting, lack of movement, combined with accumulated stress and unbalanced food choices. This has made chronic non-communicable diseases (NCDs), especially diabetes, a silent threat to young adults. If untreated, these complications can be more severe than those in older groups.

The 2:1:1 food formula: A simple, effective strategy to restore health and reduce diabetes risk.

One of the most effective diabetes prevention methods is managing the "meal plate." Professional dietitians recommend the 2:1:1 principle, which balances meal portions as follows:

• 2 parts (half the plate): Vegetables—focus on green leafy and colorful vegetables, whether fresh or cooked, to increase fiber that slows sugar absorption into the bloodstream.
• 1 part (one quarter of the plate): Meat/protein—choose high-quality, low-fat proteins such as fish, chicken breast, eggs, or tofu. Avoid fatty or processed meats.
• 1 part (one quarter of the plate): Rice/starches—opt for unpolished complex carbohydrates like brown rice, riceberry, or whole grains, which help maintain steadier blood sugar levels than white rice.

Office workers who rely on "microwave and go" meals can still maintain good health.

Working adults dependent on convenience stores can easily apply the 2:1:1 formula as follows:

• Choose a main dish such as chicken breast rice or fish rice.
• Add a side salad: buy a separate salad box to complete the "2 parts" vegetable portion.
• Check drinks/snacks: snacks should provide no more than 200 kcal and contain 0-5 grams of sugar per serving.

Move your body to fight disease and lower blood sugar for up to 24 hours.

Besides diet, physical activity is crucial. Accumulating walking distance or jogging regularly not only burns calories but research shows consistent exercise improves the body's sugar utilization and maintains lower blood sugar levels for up to 24 hours after exercise. It also reduces osteoporosis risk by up to 30%.