CAN YOU GET DIABETES EATING TOO MUCH SUGAR

sugarCan you get diabetes eating too much sugar? The short answer is NO. People often think that because in diabetes, blood sugar levels are high then it automatically means when you take in a lot of sugar you will get this disease. This is not true.

However, there is more to be discussed from this NO. Sugar does play an indirect role in diabetes causation. The main problem with eating too much sugar is that it can lead to obesity. Obesity is a risk factor for type-2 diabetes. That being said, there is a number of other risk factors that are associated with type-2 diabetes.

What is sugar?

Sugar is a class of carbohydrates called simple carbohydrates. It is a carbohydrate that tastes sweet. Once ingested, carbohydrates are broken down into glucose in your body. It is this glucose that is used by the cells of your body to provide energy to the cells. Though it is needed by the body, too much of sugar can increase your risk of several health problems.

There are different types of sugars. Examples of these include glucose, sucrose, fructose, galactose and many more. It is important to note that regardless of the type, these sugars once inside your body are broken down into glucose in order to provide energy to the body.

Sources of sugar

There are two main sources of sugar, namely

Natural sugars

This is the sugar that is found naturally in fruits, vegetables and dairy food. Natural sugars are found in food sources that have many other health benefits. An example of this is that fruits are a good source of fiber, vitamins and minerals. Fruits, vegetables and dairy products will make you fuller for longer, thanks to the fiber and protein they contain. They keep your metabolism stable. They also provide a steady rise in your blood sugar as opposed to the processed sugars.

Processed sugars

Also known as free sugars or added sugars, they are found in syrups, smoothies, baked good, ice cream, energy drinks, honey etc. It is sugar that has been added to the processed foods. It is found in just about anything that has been packaged.

Unfortunately, processed sugars only provide us with the sweet taste that many of us really love. They do not have any other nutritional value to your body. The more we take these foods, the more we crave for them. With excessive intake over a long period, they may increase your risk of having a number of health problems.

Processed sugars are digested by the body more rapidly and cause a quick rise in the levels of sugar in your body. Since they are digested quickly, they only make you full for a short period.food

Importance of sugar

Sugar has many positive benefits to your body. It has been blamed for so many health problems, but without it your body cannot function properly.

The taste

The sweet taste of the sugar adds flavor to your food making them taste better and become more enjoyable.

The energy

Sugar proves instant energy to your body. Your body can not function without this energy.

The mood

Sugar uplifts your mood. It brightens you. However, too much of it can have a negative impact on your mood.

Stored fuel

Your body does store excess glucose for future use. It is stored as glycogen and once it’s needed, your body breaks it back to glucose. This prevents dangerous drops in your blood sugar when you are fasting, when exercising or when sleeping.

Added benefits

Naturally occurring sugars sources come with many added benefits to your body. Fruits and vegetables provide vitamins and minerals that are good for your body. They also have fiber which is digested slowly and provides a steady rise in blood sugar levels. The protein found in dairy products makes you fuller for longer.

Sugar and diabetes: What is the link?

There are several types of diabetes, but the two main types are type 1 and type 2 diabetes.

Type-1 Diabetes

In type-1 diabetes, your body does not make insulin. Insulin is a hormone that helps glucose to enter into your cells. Insulin is produced by an organ called pancreas. The immune system destroys the insulin producing cells in your pancreas. Without insulin, your body can not use glucose and it remains elevated in your blood. This type of diabetes cannot be caused by too much sugar in your diet. The exact cause is not known and there is no known way to prevent it.

Type-2 Diabetes

Type-2 diabetes however is different. In this type of diabetes, the cells stop responding to the insulin. This results in glucose not being used up by the cells and hence remains elevated in the blood. There are a number of factors that can make your body not to respond to insulin.

Though too much sugar cannot cause type-2 diabetes directly, it does cause weight problems. The more sugar you consume, the higher your chances are to be overweight or obese. Increased body weight is one of the risk factors to developing type-2 diabetes. However, since type-2 diabetes is a complex disease, it has many factors associated with its development. Hence, weight issues are just part of the problem. Some people do have healthy weight and still develop diabetes. This shows the complexity of the disease.

Eating too much sugar when you have diabetes may lead to constantly high blood sugar levels. This will lead to uncontrolled diabetes which is associated to a number of complications. Having diabetes whoever does not mean you have to remove sugar completely from your diet. Balance is the key. Your body does need sugar to function as earlier mentioned. You might need glucose tablets or sugar drinks to manage instances of low blood sugar (hypoglycemia).

Other harmful effects of too much Sugar

Too much sugar is however associated with many health problems, some of which include the following:

  • Increases your risk of being overweight or obese
  • Increases your risk of heart disease
  • Increase your risk of metabolic syndrome
  • May damage your liver
  • May cause blood sugar spikes in diabetes
  • May decrease the function you’re your immune system
  • Causes tooth decay and cavities
  • May increase your stress levels leading to increased risk of depression
  • May cause skin problems like acne
  • Increase your risk of certain cancers
  • May cause you to age faster
  • May drain your energy
  • Is associated with high level of cholesterol
  • Is associated with increased levels of Uric Acid

How much is too much?

Sugar is not all bad as long as it is taken in moderation. It can even be overwhelming to try to eliminate sugar on every single thing that you eat. But how much is too much? One may ask. It is generally recommended that men should take less than 36 grams (9 teaspoons or 150 calories) per day, and women less than 25 grams (6 teaspoons or 100) per day.

To avoid over consumption, keep in mind the following:

  • Be mindful of the foods you choose to eat
  • Avoid processed, packaged foods and drinks such as soda (soda already contains 9 teaspoons of sugar)
  • Add more fruits and vegetables in your diet
  • Read food labels
  • Stick to water and limit drinks
  • Choose unsweetened cereals

Remember

You don’t have to eliminate sugar completely out of your meals. The key is balance and moderation. Plan you meals. You can have a healthy meal without having to eliminate every single source of sugar.

Naturally occurring sugar has more nutritional value than refined sugar because it comes with added benefits as discussed earlier.

You don’t have to deprive yourself from a piece of chocolate. Instead, have a balance of what you eat and when to eat this.

You cannot completely avoid sugar. In fact, you need it for energy.

However eating too much sugar will not do you any good. It will just add more calories to your meals and come with many other health problems. Take care of your body and it will take care of you.

If you have questions or comments, please leave then in the comments section below.

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18 thoughts on “CAN YOU GET DIABETES EATING TOO MUCH SUGAR

  1. Very informative and helpful!

    Moms are my niche and I find this very helpful to them.

    Would you mind if I share it to them as a link to my post one of these days?

    1. Hello Rose. I am glad you find this very helpful. Of course it would be great to have you share it to all the moms out there. you have my permission to do so

  2. You have certainly covered the sugar-diabetes connection quite thoroughly!

    I have a relative with non-alcoholic fatty liver disease, caused in his case by eating a lot of sugars and simple carbohydrates (white flour, etc which converts to sugar). You mentioned liver damage and this is certainly a huge factor. 

    Our family has always been conscious of sugars but this alerted us to watch even closer. Another factor for our concern is that we adopted children with FAS (fetal alcohol syndrome) and learned that sugar is a major problem for them as it reacts like alcohol to their bodies.

    Thanks for bringing this subject out for people to learn about sugar. As you say, it’s not a matter of total elimination, but certainly bears watching our daily amounts.

    1. Hello Diane. You are very right. Too much refined sugar can cause fat build up in the liver that may lead to liver disease.

      Your family is doing well by being conscious of how much sugar they are taking. The key is balance and moderation. Keep on doing that good job.

  3. Wow I’ve always thought I could get diabetes from eating too much sugar. That’s a big relief to discover that NO! However as you mention in this great detailed article, the key to staying healthy is to consume sugar in moderation and eat less refined foods. I have learned a lot from reading your post. Many thanks!

    1. Often times people do think sugar directly cause diabetes. As I aligned in the article, it is not entirely true. But like you say, consuming a lot of sugar may have other harmful effects on the body. So the key is balance and moderation. Continue to take care of your body by making the right food choices. I am glad the article was informative to you.

  4. Diabetes is a disease that seems to be on the rise especially in the older adult population. It is almost impossible to control our intake of sugar because of the addition of sugar to almost every processed food we find in grocery stores. Two things we older adults hate to hear is diet and exercise. But these two things are the best ways to control diabetes.

    I am very well acquainted with diabetes.  It runs in my family. When my son was 11 years old we found out that he had diabetes. His body stopped making insulin completely .It was a battle getting him to eat enough to power a growing boy  and regulate insulin intake. He grew into a young man, got married, had 3 children of his own, and had a fine working career. The diabetes took it’s toll, however. He had his first heart attack at 36. His body gave out and he passed away at 61.

    Diabetes is a disease that needs constant attention, but with control, a person can live a productive life. In fact, eating  what is labeled a “diabetic diet” is actually good for all of us . And we all can certainly live with less processed sugar.

    1. Hello Barbara

      I am so sorry for the loss of you son. 

      It is very true that diabetes is on the rise not only for the older population, but also on the younger ones. There are so many health problems on the rise that are associated with diabetes. More and more people are becoming overweight or obese. More and more people are getting more involved in risker behavior like eating junk foods, smoking etc.

      Because of these, diabetes is on the rise and we must break the chain by making healthier choices on our day to day lives. Like you say, diabetes does need constant attention, and for those without diabetes, prevention is the best medicine.

  5. Some valuable advice here. I love my sweets, but I also have to watch how many of them I consume as I am more prone to putting on weight now than when I was younger, and as you point out, obesity is a cause of diabetes.

    It is a great idea to snack on fruit when you are feeling like some sugar, as this not only fills you up but also helps to take the craving away. It is scary how once you start eating too much sweet stuff, you start to crave it all the time.

    1. Hello Michel. Thank you so much for the comment. It is indeed true that as we grow older one becomes more prone to weight gain and hence we must be more aware of what we put into our bodies

  6. Hi, this article has a lot of information and thank you for explaining all about sugar, its affects and benefits. Like you said in the article sugar has its place in our diet and you have highlighted how we can consume it in a healthy way.

    Its good to be reminded of the sources of sugar so we can make informed choices when it comes to diet.

  7. Hi Boi,

    Thank you for sharing such an informative post. It was fascinating.

    I always thought that sugar is the number one cause of diabetes. So that’s why I never eat sugar. Can you tell me how much sugar is too much? What would be the maximum quantity per day one person can have? 

    I am curious about this:)

    Thank you for this excellent post! 

    1. Hello Daniella

      Generally the recommendation are that Men should consume no more than 9 teaspoons of added sugar per day. This is equivalent to 36 grams of sugar. For women, it should no more than 6 teaspoons per day. This is equivalent to 25 grams of sugar.

  8. Well one good thing, too much sugar does not cause diabetes.  I always thought it could.  So glad to know it doesn’t.  I don’t eat much sugar at all. But I do go thru spurts where I get on a sugar binge and just want sweet things.  I figure a day or two of splurge every now and then is okay for me.  Keeps me from eating sugary stuff on a daily basis. 

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