Diabetes has become more common in countries where food is plentiful. Excess sugar consumption can lead to obesity, cardiovascular disease, and other health problems. However, its relationship with type 2 diabetes is still complex and unclear.
Research into the connection between sugar consumption and type 2 diabetes is ongoing. Most doctors argue that sugar alone does not trigger diabetes. It is a complicated condition that develops due to a range of factors.
In this article, we look at emerging studies that explore the possible link between sugar consumption and the development of type 2 diabetes.
Both type 1 and type 2 diabetes affect the body’s ability to regulate blood glucose levels.
Type 1 diabetes, on the other hand, is an autoimmune condition, which causes a person’s immune system to attack the cells that produce insulin. Damage to these cells undermines the body’s ability to manage blood glucose.
Once a person has diabetes, eating too much sugar can make symptoms worse, as diabetes makes it more difficult for the body to manage blood sugar levels. People with type 1 diabetes still need to be careful about sugar intake.
Although eating sugar does not directly cause type 2 diabetes, some evidence suggests that the greater overall availability of sugar makes diabetes more common.
The review suggests that the direct mechanisms of sugar that lead to diabetes involve a sugar called fructose. The liver absorbs fructose without regulating the intake, potentially leading to a buildup of liver fats and a decrease in insulin sensitivity.
Insulin sensitivity shapes how effectively cells use glucose, removing it from the bloodstream. When this decreases, blood sugar can become persistently high, potentially leading to type 2 diabetes.
However, the study author accepts that not enough evidence is available from direct studies on humans.
Specifically, for every additional 150 calories of sugar available per day per person, diabetes levels rose by 1 percent. This change continued even when researchers controlled other factors with links to diabetes, such as obesity, exercise, and overall calorie consumption.
This research suggests that sugar consumption does affect diabetes risk, at least at the level of the wider population.
The study did not examine individuals, so does not biologically support the claim that sugar consumption causes diabetes. However, it suggests a correlation.
While dietary sugar might seem to have a relationship with blood sugar, researchers do not fully understand its links to diabetes.
Though the link between sugar and type 2 diabetes is uncertain, the link between sugar and other health conditions is much clearer.
People who got more than 25 percent of their daily calories from sugar were more than twice as likely to die from heart disease as participants who got 10 percent or fewer of their calories from sugar.
Diabetes increases the risk of CVD, so people with the condition should be mindful of sugar intake.
Other risks associated with eating too much sugar include:
The body needs glucose to function. Glucose is widely present in food and therefore impossible to avoid. However, there is no need to add extra sugar to snacks or meals.
Sweetened sodas, candy, and processed foods are particularly harmful.
The American Heart Association (AHA) recommend
- For the average male: No more than 9 teaspoons, 36 grams, or 150 calories from sugar.
- For the average female: No more than 6 teaspoons, 25 grams, or 100 calories from sugar.
Rather than focusing on any specific type of sugar, such as high-fructose corn syrup, the AHA advise limiting all added sugars.
Limiting sugar intake to
The American Diabetes Association offer additional recommendations. They suggest that people with diabetes should do the following:
- Eat carbohydrates with a low or medium glycemic index (GI), such as whole-wheat bread, oatmeal, or fruit.
- Choose fiber-rich foods to provide more sustainable energy for the body and help control blood glucose.
- Opt for lean proteins, and choose healthful fats to reduce food cravings. These will help people feel fuller for longer.
- Consume non-starchy vegetables, such as artichokes, broccoli, eggplant, mushrooms, okra, and turnips.
- Limit or avoid sugary snacks and alcoholic drinks.
- Avoid low-nutrient, processed foods, which can be high in sodium, added sugars, and unhealthful fats.
- Limit sodium consumption to
2,300 milligramsor less per day.
- Eat smaller meals more frequently. Large meals can cause blood sugar spikes, and hunger in between meals can lead to unhealthy snacking.
Consuming sugar is not a direct risk factor for type 2 diabetes, although it can have indirect effects, such as weight gain, that make the condition more likely to develop.
Risk factors for type 2 diabetes include:
- being overweight or having a large waist circumference
- being 45 years of age or older
- having a family history of diabetes
- experiencing gestational diabetes during pregnancy
- having consistently high blood glucose
- developing insulin resistance
- having high blood pressure
- a sedentary lifestyle
- having high levels of fats called triglycerides in the blood
- low high-density lipoprotein (HDL) or “good” cholesterol levels in the blood
- blood vessel or circulatory issues in the brain, legs, or heart
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While the link between sugar and diabetes is unclear, reducing added sugar and processed food in the diet can help a person prevent type 2 diabetes.
Other lifestyle adjustments can reduce the risk of type 2 diabetes or help people with diabetes manage their symptoms and prevent complications.
- Weight management: If a person loses
5–7 percentof their body weight, it can lower the risk of diabetes.
- Regular physical activity: Getting 150 minutes of light-to-moderate exercise per week can help regulate blood glucose and reduce body weight. Too much exercise can also be harmful, so avoid overexertion.
- Portion control: Eating smaller, more controlled portions of food with enough fiber, protein, and healthful fats can support blood glucose control. This also means that people with diabetes do not need to give up their favorite foods, just make adjustments in preparation and portion size.
Women who develop gestational diabetes can reduce their risk of diabetes by managing body weight, avoid excessive weight gain during pregnancy, and increasing physical activity before a planned pregnancy.
Speak with a doctor about the safest levels of weight gain and exercise for your body during pregnancy.
Scientists are not yet certain whether sugar directly causes diabetes.
While research is not yet conclusive, increased sugar consumption seems to accompany higher rates of diabetes across the wider population. Fructose, in particular, can increase the risk of liver disease.
Sugar does increase the risk of other health problems, such as heart disease. The AHA suggests that people should limit all added sugars.
People can prevent diabetes or its complications by exercising for more than 150 minutes per week and eating a balanced diet that is high in fiber, protein, and saturated fats.