It's a warning many people have heard or even used themselves: "Stop eating so many sweets or you'll get diabetes!" But does eating too much sugar cause diabetes, or have we been blaming the wrong thing all along? The relationship between sugar and diabetes is more complicated than a packet of sweets, and the difference between type 1 and type 2 diabetes matters.
There is a widespread belief that sugar is the sole cause of diabetes. After all, the disease is characterised by high levels of sugar in the blood.
Diabetes was first identified through the sweet smell of urine, and it later became apparent that sweet, sugary urine signified a high level of blood sugar. Over time, diabetes treatment has swung from eating primarily sugar (to replace what is lost), to avoiding sweetness (to limit high sugar levels).
Today, the debate on amounts and thresholds of sugar and its role in diabetes seems as fierce as ever.
Type 1 diabetes is an autoimmune disease, where genetics and environmental factors interact. Some research suggests that sugar intake may play a role in the development of type 1 diabetes, but the research isn’t conclusive.
For type 2 diabetes, a diet high in sugar could, in principle, influence or accelerate the progression of the disease depending on the pattern of consumption. But to suggest that dietary sugar might cause or contribute to type 2 diabetes needs strong scientific evidence that demonstrates that either sugar increases body weight and body fatness (necessary for type 2 diabetes), or that sugar has some kind of unique effect that leads to 2 diabetes, irrespective of weight or body fatness.
What we mean when we talk about sugar
What most people understand to be sugar is sucrose: a mix of glucose and fructose. A common misunderstanding is that blood glucose is derived solely from dietary sugar. Almost all of the sugar in the body, including the blood, is in the form of glucose – one of many sugars belonging to the family of carbohydrates.
Sugars typically form a small part of the diet, not all of them are equally effective at increasing blood glucose levels, and other carbohydrates, as well as fats and protein, influence glucose levels, too.
Animal studies show that high sugar diets lead to rapid weight gain and impair the body’s ability to effectively regulate blood glucose. But these effects are mainly due to the fructose component of sucrose and not glucose.
In people, diets high in sugar have also been shown to increase weight as well as risk factors for cardiovascular disease. But these effects only seem to occur when calories are not being controlled; simply exchanging extra sugar with calories from another source won’t prevent these negative effects. Also, observational studies have failed to show a harmful association between dietary sugar and type 2 diabetes.
Type 2 diabetes has arisen through rising body weights. Fatter people eat more of many things – not only sugar – and extra calories from any nutrient will lead to weight gain. Most sugary processed foods, such cakes and chocolate, contain large amounts of fat which contribute heavily to the calorie content.
Nothing special about sugar
Recently, the debate has turned to sugar-sweetened drinks, such as fizzy drinks. Sugars in drinks are less satiating than sugars in solid foods, and this may drive our appetite to eat more. Sugary drinks have been linked to type 2 diabetes, independent of body fatness. But so have artificially sweetened low calorie drinks. Fruit juices, though, have not been linked to type 2 diabetes despite having similar sugar contents to fizzy drinks.
There is nothing special about sugar that sets it apart from other foods, and sugar does not cause type 2 diabetes on its own. Generally, people eating lots of sugar tend to have poorer diets and unhealthier lifestyles. These, as well as other factors including urban growth patterns, the built environment, the food environment, stressful jobs, poor sleep and food pricing probably contribute more to the rising incidence of type 2 diabetes than dietary sugar.
More on evidence-based articles about diabetes:
- Avoiding type 2 diabetes – there is more than one diet to choose from
- Newly identified third type of diabetes is being wrongly diagnosed as type 2
- Artificial sweeteners linked to diabetes and obesity
Matthew Campbell, Senior Lecturer in Human Exercise Nutrition, Leeds Beckett University
This article was originally published on The Conversation. Read the original article.
BabyYumYum FAQ’s on Diabetes
What are the major causes of diabetes?
Diabetes develops when the body cannot produce enough insulin or use insulin effectively. Type 1 diabetes is caused by an autoimmune reaction, while type 2 diabetes is linked to factors such as genetics, insulin resistance, excess body weight and physical inactivity. Eating too much sugar does not directly cause diabetes, although a diet high in added sugar can increase the risk of type 2 diabetes.
What are the signs of eating too much sugar?
Regularly consuming excessive amounts of added sugar may contribute to weight gain, tooth decay and fluctuating energy levels. However, these symptoms do not necessarily mean someone has diabetes. Persistent thirst, frequent urination, unexplained weight loss and fatigue may indicate high blood sugar and should be investigated by a healthcare professional.
Does cutting out sugar help diabetes?
Reducing added sugar can help people with diabetes manage their blood glucose levels and maintain a balanced diet. However, completely eliminating sugar is not necessary for everyone. Managing diabetes involves considering total carbohydrate intake, physical activity, medication and individual health needs.
What are the 5 worst foods for diabetics?
Five foods and drinks that people with diabetes should generally limit are sugary fizzy drinks, sweets, cakes and pastries, highly refined carbohydrates and heavily processed foods high in saturated fat. These can contribute to blood sugar spikes, excess calorie intake or increased cardiovascular risk. Portion sizes and overall dietary patterns matter more than labelling individual foods as completely forbidden.
Can you get diabetes from eating too many sweets?
Eating too many sweets does not automatically cause diabetes. However, regularly consuming large quantities of sugary foods can contribute to excess calorie intake and weight gain, which increases the risk of type 2 diabetes. Type 1 diabetes is unrelated to sugar consumption.
What happens to your body when you eat too much sugar?
Eating large amounts of sugar can cause blood glucose levels to rise, prompting the pancreas to release insulin. Frequent excessive consumption of added sugar may contribute to weight gain, tooth decay and poorer metabolic health over time. The effects depend on your overall diet, activity levels and individual health.
What are the first warning signs of diabetes?
Early symptoms may include excessive thirst, frequent urination, increased hunger, unexplained weight loss, blurred vision and unusual tiredness. Some people with type 2 diabetes have no noticeable symptoms. A blood glucose test or HbA1c test can help determine whether diabetes is present.
Can drinking too much fizzy drinks cause diabetes?
Regularly drinking sugar-sweetened beverages is associated with an increased risk of type 2 diabetes. These drinks contain substantial amounts of added sugar and can contribute to excess calorie intake. Choosing water or unsweetened alternatives more often can help reduce this risk.
Can skinny people get diabetes?
Yes. People of any body size can develop diabetes. Although excess body weight is a risk factor for type 2 diabetes, genetics, family history, age and other metabolic factors also play important roles. Type 1 diabetes can affect people regardless of their weight.
Is diabetes caused by sugar or carbohydrates?
Neither sugar nor carbohydrates directly causes all forms of diabetes. Carbohydrates are broken down into glucose, which affects blood sugar levels, but diabetes develops through more complex processes involving insulin production or insulin resistance. The type, quantity and quality of carbohydrates consumed can influence blood glucose management.
Can diabetes go away if you stop eating sugar?
Stopping sugar consumption does not cure diabetes. Some people with type 2 diabetes can achieve remission through sustained weight loss, dietary changes or medical treatment, but continued monitoring is necessary. Type 1 diabetes requires lifelong insulin treatment.
How can you prevent diabetes naturally?
The risk of type 2 diabetes can be reduced through regular physical activity, maintaining a healthy weight, eating a balanced diet, limiting sugary drinks and avoiding smoking. People with a family history of diabetes may benefit from regular blood glucose screening. Type 1 diabetes cannot currently be reliably prevented through lifestyle changes.
Medical Disclaimer: This information is provided for general educational purposes only and does not replace professional medical advice, diagnosis or treatment. Diabetes is a serious medical condition that requires appropriate assessment and management. Always consult a qualified healthcare provider if you experience symptoms of diabetes or have concerns about your blood sugar levels. Never stop prescribed diabetes medication or insulin without medical guidance.
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