Diabetes is one of the most prevalent diseases in the world. The number of cases are rising every year. As per data by the World Health Organization, the number rose from 108 million in 1980 to 422 million in 2014, and the cases continue to rise. While several factors cause diabetes, many people believe sugar to be the main culprit. But does sugar cause diabetes? It could be a risk factor but it may not be the sole cause. Know more about the link between sugar and diabetes right here and if you should eliminate it from your diet.

What is diabetes?

Diabetes happens when blood glucose or blood sugar is too high. Glucose is the primary energy source that is naturally produced by the body but you can also get it from food. The pancreas secretes the hormone insulin, which facilitates the uptake of glucose by your cells for use as fuel. When you have diabetes, your body either produces insufficient amounts of insulin or does not use it correctly. Glucose then stays in your blood and does not enter your cells. Having diabetes may damage your eyes, kidneys, nerves, and heart, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Diabetes is not caused by sugar solely. Image courtesy: Freepik

Does sugar cause diabetes?

Eating too much of anything is not good for me, and the same goes for sugar. When you think of sugar, your mind immediately goes to "table sugar" - the type you use to sweeten foods and drinks. But there are several types of sugar and they can have different effects on your body. For the unversed, the scientific name for table sugar is sucrose, which is primarily made of two sugars, namely glucose and fructose.

The glucose that you consume enters your bloodstream right away and is used as energy. The majority of fructose travels through your liver and is converted to fat and glucose before it can be utilised as energy. Overconsumption of fructose can result in triglyceride levels that are unhealthy, fatty deposits in the liver, and elevated uric acid levels—all of which are associated with a higher risk of developing diabetes.

While it is true that eating excessive amounts of sugar can make you more likely to develop diabetes, it does not cause diabetes on its own, says Endocrinologist and Diabetologist Dr Arun Kumar C. Singh. According to the World Journal of Diabetes, consuming sugar-sweetened drinks every day can increase the risk of developing type-2 diabetes. Another study published in the journal Diabetes, Metabolic Syndrome and Obesity found that sugar may increase diabetes risk because of how fructose, a type of sugar, affects your liver.

Although there is no direct link between sugar and diabetes, it is best to limit its intake to reduce the risk.

What causes diabetes, if not sugar?

Too much sugar cannot cause diabetes on its own, but the says the cause of diabetes in a person depends on the type of diabetes a person has.

Type 1 diabetes

In this type of diabetes, the pancreatic cells that produce insulin are attacked by the immune system. Although the specific cause is still not known, environmental and genetic variables, including viral infections, also play a role here.

Type 2 diabetes

This condition and type are more typical and heavily impacted by lifestyle choices. It is frequently linked to inactivity, poor diet, and obesity. Consuming too many calories and sugar-filled foods can cause insulin resistance and weight gain, both of which raise the risk of Type 2 diabetes.

The risk of Type 2 diabetes can be decreased and minimized by maintaining a good weight management plan, frequent physical activity, leading an active lifestyle, and a balanced diet.

Sugary foods that can increase diabetes risk

Diabetes cannot be caused by a single meal, although some dietary habits can raise the chance of developing type 2 diabetes. Here are some sugary foods that may cause a problem:

1. Sugary food and drinks such as sodas that contain added sugar.

2. Refined grain goods such as white bread and pastries, cakes, biscuits, mithai, and cookies.

3. Snacks and fast food that is high in fat such as chips and fried meals.

It is better to eat a diet rich in whole grains, lean protein, fruits, vegetables, and healthy fats to reduce the risk of diabetes and maintain overall health, recommends the expert.

Can eating sugar cause a spike in your blood sugar levels?

Eating sugar can cause a sudden spike in blood glucose, says Dr Singh. Here's how sugar affects your blood sugar levels, as explained by the expert:

1. Sugar digestion

When we eat sweet meals, the digestive tract swiftly releases sugar (glucose) into the circulation.

2. Insulin response

The pancreas releases insulin in reaction to elevated blood glucose levels. Insulin facilitates the uptake of glucose by our cells from the blood, which can either be stored for future use or used as fuel.

3. Blood sugar spike

Consuming foods high in sugar can cause blood glucose levels to rise sharply and spike. A high or frequent sugar intake may make it difficult for the pancreas to make enough insulin to properly control these rises in blood sugar levels.

4. Possible long-term effects

Over time, insulin resistance may develop as a result of frequent blood sugar rises. Insulin resistance is a condition in which cells lose their ability to respond to insulin, which raises blood glucose levels and increases the risk of Type 2 diabetes.

Eating a lot of sugary foods can increase diabetes risk. Image courtesy: Adobe Stock

The amount of sugar, or glucose, in the blood, is regulated in part by the hormone insulin. Insulin resistance impairs the normal response of the body's cells to insulin. Since glucose enters cells more slowly, blood glucose accumulates. It may eventually cause type 2 diabetes.

How can you prevent diabetes?

Diabetes can be prevented with the right strategy. Here are some expert-recommended tips to prevent the risk:

• Avoid beverages that do not contain added sugar. It is better to have fruits, instead of packaged juices or other drinks.
• Avoid processed grains and eat high-fibre foods and ones that contain healthy carbohydrates. You can also include salads and whole grains to lower the glycemic index of food.
• Limit the consumption of processed food and red meat.
• Eat a healthy diet rich in healthy fats and choose healthier snacks.
• Avoid binge eating or skipping meals for long durations as it can also affect your blood sugar levels.
• Limit the consumption of alcohol as much as possible to avoid a sudden spike in your blood sugar levels.
• Get adequate exercise for at least 150 minutes a week at moderate to vigorous intensity or 75 minutes a week at a vigorous intensity.
• Spend less time lying down or sitting, and intersperse extended periods of inactivity with physical exercise.
• Avoid taking stress as it is one of the main culprits that can increase the risk of developing diabetes.
• Get enough sleep of at least 6-8 hours every day to allow your body to rest and recover overnight, and reduce the risk of developing diabetes.

While these factors do not increase the risk of diabetes directly, following a healthy lifestyle can help you reduce the risk by improving your overall well-being.

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