Diabetes has become more prevalent in countries where food is abundant. Obesity, cardiovascular disease, and other health issues can result from excessive sugar consumption. Its relationship with type 2 diabetes, on the other hand, is complicated and unclear.
Between 1990 and 2010, the number of diabetics in the United States more than tripled Trusted Source.
The study of the relationship between sugar consumption and type 2 diabetes is still ongoing. The majority of doctors argue that sugar alone does not cause diabetes. It is a complicated condition caused by a variety of factors.
The most common type of diabetes is type 2. Excess body weight may play a role in its development.
In this article, we look at new research that looks into the possible link between sugar consumption and the development of type 2 diabetes.
Diabetes and excessive sugar consumption
Diabetes, both type 1 and type 2, impairs the body's ability to regulate blood glucose levels.
Sugar consumption has no direct link to either type. Overeating, on the other hand, can lead to weight gain. Obesity is a risk factor for developing type 2 diabetes. Reliable Source.
Type 1 diabetes, on the other hand, is an autoimmune disorder in which the immune system attacks the cells that produce insulin. Damage to these cells impairs the body's ability to regulate blood glucose levels.
When a person has diabetes, eating too much sugar can exacerbate symptoms because diabetes makes it more difficult for the body to regulate blood sugar levels. People with type 1 diabetes must still exercise caution when it comes to sugar consumption.
Sugar and type 2 diabetes are linked.
Although sugar consumption does not directly cause type 2 diabetes, some evidence suggests that increased sugar availability makes diabetes more common.
According to a 2016 Trusted Source review, while current research has found convincing patterns to suggest that sugar consumption has direct and indirect links to diabetes, no significant data has been produced.
According to the review, one of the direct sugar mechanisms that leads to diabetes is a sugar called fructose. Fructose is absorbed by the liver without being regulated, which may result in a buildup of liver fat and a decrease in insulin sensitivity.
Insulin sensitivity influences how well cells use glucose and remove it from the bloodstream. When this level falls, blood sugar levels can remain elevated for an extended period of time, potentially leading to type 2 diabetes.
However, the study's author admits that there isn't enough evidence from human studies.
A 2013 study Trusted Source that looked at people in more than 175 countries discovered that more sugar in the food supply led to an increase in diabetes rates.
Diabetes levels increased by 1% for every additional 150 calories of sugar available per day per person. This trend persisted even after researchers controlled for other diabetes-related factors such as obesity, exercise, and overall calorie consumption.
This study suggests that sugar consumption has an effect on diabetes risk, at least in the general population.
Because the study did not examine individuals, it cannot provide biological support for the claim that sugar consumption causes diabetes. It does, however, imply a link.
A look back at 2012. Trusted Previous research suggests that consuming certain types of sugar may increase the risk of diabetes. Based on previous research, the study concluded that sugary drinks may increase the risk of type 2 diabetes.
While dietary sugar appears to have a relationship with blood sugar, researchers aren't sure how it relates to diabetes.
Other health risks associated with sugar
Although the link between sugar and type 2 diabetes is uncertain, the link between sugar and other health problems is much clearer.
Excess sugar consumption has been linked to an increased risk of death from cardiovascular disease, according to a study published in 2014Trusted Source (CVD).
People who consumed more than 25% of their daily calories from sugar were more than twice as likely to die from heart disease as those who consumed 10% or less of their calories from sugar.
Diabetes increases the risk of CVD, so diabetics should limit their sugar intake.
Other risks associated with excessive sugar consumption include:
cancer hormone changes liver disease, including non-alcoholic fatty liver disease
Obesity, high cholesterol, and weight gain
Polycystic ovarian syndrome is an example of a chronic illness (PCOS)
Immune dysfunction and chronic inflammation
decay of the teeth
Recommendations for sugar consumption
To function, the body requires glucose. Glucose is ubiquitous in food and thus impossible to avoid. There is no need, however, to add extra sugar to snacks or meals.
Sweetened sodas, candy, and processed foods are especially dangerous.
The American Heart Association (AHA) recommends the following daily limits on added sugars:
No more than 9 teaspoons, 36 grams, or 150 calories of sugar per day for the average male.
Sugar should not exceed 6 teaspoons, 25 grams, or 100 calories for the average female.
Rather than focusing on a specific type of sugar, such as high-fructose corn syrup, the American Heart Association recommends limiting all added sugars.
Limiting sugar intake to less than 10% of total daily calories is another way to keep sugar consumption under control. This prevents excessive sugar consumption regardless of a person's calorie requirements.
Additional recommendations are provided by the American Diabetes Association. They recommend that people with diabetes do the following:
Carbohydrates with a low or medium glycemic index (GI), such as whole-wheat bread, oatmeal, or fruit, should be consumed.
Choose fiber-rich foods to give the body more long-lasting energy and to help control blood glucose levels.
To reduce food cravings, choose lean proteins and healthy fats. These will help people feel fuller for longer periods of time.
Non-starchy vegetables to eat include artichokes, broccoli, eggplant, mushrooms, okra, and turnips.
Sugary snacks and alcoholic beverages should be limited or avoided.
Avoid processed foods that are low in nutrients and high in sodium, added sugars, and unhealthy fats.
Limit your daily sodium intake to 2,300 milligrams Trusted Source or less.
Consume smaller, more frequent meals. Large meals can cause blood sugar spikes, and hunger can lead to unhealthy snacking in between meals.
Risk elements
Sugar consumption is not a direct risk factor for type 2 diabetes, but it can have indirect effects, such as weight gain, that increase the likelihood of the condition developing.
Type 2 diabetes risk factors include:
having a large waist circumference or being overweight
having attained the age of 45 or older
having a diabetes family history
having gestational diabetes while pregnant
having persistently high blood glucose levels
insulin resistance developing
blood pressure that is too high
a sedentary way of life
having high levels of fats in the blood called triglycerides
Low levels of high-density lipoprotein (HDL), or "good" cholesterol, in the blood
problems with blood vessels or circulation in the brain, legs, or heart
being Native American, Asian American, Pacific Islander, Latino, or African American
Diabetes prevention
While the relationship between sugar and diabetes is unknown, reducing added sugar and processed foods in the diet can help a person avoid type 2 diabetes.
Other lifestyle changes can lower the risk of type 2 diabetes or assist people with diabetes in managing their symptoms and avoiding complications.
These are some examples:
Weight loss: If a person loses 5–7 percent of their body weight, it can reduce the risk of diabetes.
Regular physical activity: Getting 150 minutes per week of light-to-moderate exercise can help regulate blood glucose and reduce body weight. Excessive exercise can also be harmful, so avoid overdoing it.
Portion control: Eating smaller, more controlled portions of food that contain adequate fiber, protein, and healthy fats can help with blood glucose control. This also means that people with diabetes do not have to give up their favorite foods; instead, they must adjust their preparation and portion size.
Women who develop gestational diabetes can lower their risk of developing diabetes by controlling their weight, avoiding excessive weight gain during pregnancy, and increasing physical activity prior to a planned pregnancy.
Speak with your doctor about the most appropriate levels of weight gain and exercise for your body during pregnancy.
Summary
Scientists aren't sure if sugar directly causes diabetes.
While research is not yet conclusive, increased sugar consumption appears to be associated with higher rates of diabetes in the general population. Fructose, in particular, has been linked to an increased risk of liver disease.
Sugar raises the risk of other health issues, such as heart disease. The AHA recommends that people limit their intake of all added sugars.
Diabetes and its complications can be avoided by exercising for at least 150 minutes per week and eating a well-balanced diet rich in fiber, protein, and saturated fats.
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