Fact vs Myth: Does High Sugar Intake Increase Your Risk Of Diabetes?

Sugar is often made the scapegoat when it comes explaining what causes diabetes. It isn't, however, entirely to blame. 

What is sugar?

First of all, it is important to understand what sugar is and what exactly it does in our body. Carbohydrates are broken down into smaller molecules called sugars when they enter the body. What we know as sugar (for example, what you add in your coffee) is an already broken down version of a carbohydrate known as glucose.

So, does sugar play a role in diabetes?

Whether or not sugar plays a role in diabetes depends on what type of diabetes you are asking about. There are two types of diabetes: type 1 and type 2. 

Type 1 diabetes is an autoimmune disease that develops because your immune system starts to attack cells of the pancreas, which produce a hormone called insulin that is necessary for glucose metabolism. Type 1 diabetes is not affected by any lifestyle factors, including how much sugar you take in.

Type 2 diabetes, on the other hand, is a different story. Type 2 diabetes develops as a result of reduced sensitivity to insulin. This form of diabetes is majorly affected by lifestyle factors, one of which is diet. However, it is important to keep in mind that sugar, in its purest form, is not to blame for diabetes. In fact, people tend to get type 2 diabetes because they are overweight. As consuming large amounts of carbohydrates and sugars can cause you to gain weight, sugar can, indirectly, cause diabetes.

Other factors that contribute to type 2 diabetes include:

• Exercise. Patients who lead sedentary lifestyles and are not active are more likely to develop type 2 diabetes.
• Diet. Other types of foods that can cause you to be overweight include fatty foods and drinks, as they have a lot of calories that can add rapidly to the waistline.

So, if sugar is not blame for type 2 diabetes, can I have sugar?

Diabetes patients have characteristically high blood sugar levels, and prolonged exposure can lead to several long-term complications.

With that in mind, you don’t have to entirely cut sugar out of your life. The important thing to remember is to have sugar in moderation and as part of a healthy, balanced diet. You can enjoy sugar on occasion but you should not be consuming sugary deserts every day — an everyday diet, which features foods such as bread and pasta, already offers high amounts of carbohydrates that can be broken down into sugar.

If you add a dessert (such as a cookie or cake) onto an already carbohydrate-heavy meal, that is going to send your blood sugar levels over the normal threshold. Therefore, if you plan to eat a cake or a dessert, make sure to have a low-carbohydrate meal before.

You don’t need to cut down on sugars that are naturally found in fruits, vegetables, and dairy. Studies have shown that people don’t get enough of these items as it is, and they are good for you. Instead, cut down on processed sugar, which is found in items like cookies, cake, soda, chocolate, and fruit juice.

You should also be checking your blood sugar levels to make sure they are in the normal range. If they are above normal, you should abstain from eating anything too sugary and if you are on insulin, you should give yourself a dose. There are several reasons to avoid sugar including the fact that it leads to weight gain — which is associated with a higher risk of cardiovascular disease and stroke. Essentially, if you have diabetes, you should try and abstain from sugar-laden foods and drinks most of the time.

If I am diabetic, how much sugar I have?

Diabetics should have between 30 and 90g of sugar a day. However, this includes sugar found in items that you eat or drink throughout the day that you might not know have sugar. For example, ketchup has five grams of sugar in a teaspoon. It is important to check the labels for any food that you buy for the amount of sugar they may have.

How do I cut down on sugar?

There are several ways you can cut down on your sugar consumption. These include:

• Drink diet soda instead of full-sugar soda.
• Instead of having chocolates or cookies for a snack, opt for fruit, carrots, or nuts.
• If you crave chocolate, have a few squares of dark chocolates instead of regular chocolate.
• Find recipes that have substitutes for sugar; some of them are quite tasty.
• Using artificial sweetener (such as Splenda) to sweeten up desserts or your coffee.