Does Eating Sugar Directly Cause Type 2 Diabetes?

Does Eating Sugar Directly Cause Type 2 Diabetes?

Have you ever heard your friend say, “Don’t eat too many sweets – you will get diabetes!”? It is a very common belief that we are not a stranger to. But the notion that eating sugar directly causes type 2 diabetes is misleading and cherry picked [1].

Here is the reality: Type 2 diabetes mellitus occurs when your body becomes resistant to insulin which is a hormone that facilitates the entry of glucose into cells [2]. When the insulin and the cells are not in sync, blood sugar levels rise. But this process is not triggered by sugar alone as one anticipates.

What factors actually increases your risk of diabetes? Unfortunately, there are many. Factors like being overweight, unbalanced diet, leading a sedentary life, family history or just being over the age of 45 [3] can be responsible. Obviously, sugar can contribute if it leads to excess calorie intake and thereby weight gain. But, it’s only a part of the puzzle [4].

So, no. Eating that one cupcake you have been craving for so long will not give you diabetes. But, constantly having a diet full of high – calorie, low nutrient foods might buy you an early ticket to the unwanted event.

Key Facts and Data Points

  • Sugary beverages are a major concern. A meta-analysis of 11 studies found that people who drank 1-2 servings of sugar sweetened drinks or beverages on a daily basis had a 26% greater risk of developing type 2 diabetes [5].

  • It is the total energy surplus that matters. If sugar leads to excess sugar, that can lead to obesity which thereby increases insulin resistance [6].

  • Low GI foods can help. Food with low glycaemic index can cause a slower rise in blood glucose and reduce the risk of type 2 diabetes [7].

  • Genetics and lifestyle are partners in crime. In a landmark study, people with a family history of diabetes who were also physically inactive and obese had the highest risk [8].

  • Sugar is only one piece of the diet puzzle. High intake of processed and red meat, trans fats, and refined starches has also been connected to high diabetes risk [9].

In this picture, sugar is not the biggest slice – it is just one of many.

Professional Source: Research-Based Evidence

According to reviews by [4], High sugar consumption increases diabetes risk if it leads to weight gain and poor metabolic health. Otherwise, it is not about the sugar alone, it is about the whole context.

Insulin resistance gradually develops over time due to chronic inflammation, excess fat, and genetic susceptibility [2].

There are clinical trails which showed that improves insulin sensitivity and prevention of weight regaining can be done by following a low – GI, high -protein diet [10].

So, sugar can be considered risky, but it is not the sole culprit in this case. Those who should be in jail are poor diet, inadequate physical exercise, and excess body fat.

Let us say you have a soft spot for sweets. The good news? You do not have to cut sugar from your life entirely. Here is what you can do

  • Swap sugary soft drinks for sparkling water or unsweetened drinks

  • Choose food items with low GI like lentils, sweet potatoes, oats etc.

  • Include fibre and protein in your diet to slow down sugar absorption.

  • Be physically active every day.

  • Keep your portion size under control. Its not always what? Sometimes its how much?

To conclude,

Does sugar cause type 2 directly? No.

The real issue is insulin resistance.

Sugar takes a part in it if it contributes to weight gain or metabolic imbalance.

Type 2 diabetes can be easily prevented while you enjoy that occasional treat by including low GI foods, having regular physical activity and a balanced diet.

 

So, next time someone blames your favourite ice cream, you will know the real answer. Stay informed and stay balanced.

REFERENCES

[1] - Ley, S. H., Hamdy, O., Mohan, V., & Hu, F. B. (2014). Prevention and management of type 2 diabetes: dietary components and nutritional strategies. The Lancet, 383(9933), 1999–2007. https://doi.org/10.1016/S0140-6736(14)60613-9

[2] - DeFronzo, R. A., Ferrannini, E., Zimmet, P., & Alberti, G. (2015). Pathogenesis of type 2 diabetes mellitus. Medical Clinics of North America, 99(1), 1–17. https://doi.org/10.1016/j.mcna.2014.08.011

[3] - Pan, X. R., Li, G. W., Hu, Y. H., Wang, J. X., Yang, W. Y., An, Z. X., ... & Howard, B. V. (1997). Effects of diet and exercise in preventing NIDDM in people with impaired glucose tolerance: the Da Qing IGT and Diabetes Study. Diabetes Care, 20(4), 537–544. https://doi.org/10.2337/diacare.20.4.537

[4] - Hu, F. B., Manson, J. E., Stampfer, M. J., Colditz, G., Liu, S., Solomon, C. G., & Willett, W. C. (2001). Diet, lifestyle, and the risk of type 2 diabetes mellitus in women. New England Journal of Medicine, 345(11), 790–797. https://doi.org/10.1056/NEJMoa010492

[5] - Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., & Hu, F. B. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care, 33(11), 2477–2483. https://doi.org/10.2337/dc10-1079

[6] - Pan, X. R., Li, G. W., Hu, Y. H., Wang, J. X., Yang, W. Y., An, Z. X., ... & Howard, B. V. (1997). Effects of diet and exercise in preventing NIDDM in people with impaired glucose tolerance: the Da Qing IGT and Diabetes Study. Diabetes Care, 20(4), 537–544. https://doi.org/10.2337/diacare.20.4.537

[7] - Barclay, A. W., Petocz, P., McMillan-Price, J., Flood, V. M., Prvan, T., Mitchell, P., & Brand-Miller, J. C. (2008). Glycemic index, glycemic load, and chronic disease risk—a meta-analysis of observational studies. American Journal of Clinical Nutrition, 87(3), 627–637. https://doi.org/10.1093/ajcn/87.3.627

[8] - Knowler, W. C., Barrett-Connor, E., Fowler, S. E., Hamman, R. F., Lachin, J. M., Walker, E. A., & Nathan, D. M. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, 346(6), 393–403. https://doi.org/10.1056/NEJMoa012512

[9] - Pan, X. R., Li, G. W., Hu, Y. H., Wang, J. X., Yang, W. Y., An, Z. X., ... & Howard, B. V. (1997). Effects of diet and exercise in preventing NIDDM in people with impaired glucose tolerance: the Da Qing IGT and Diabetes Study. Diabetes Care, 20(4), 537–544. https://doi.org/10.2337/diacare.20.4.537

[10] - Larsen, T. M., Dalskov, S. M., van Baak, M., Jebb, S. A., Papadaki, A., Pfeiffer, A. F., ... & Astrup, A. (2010). Dietary protein and glycemic index in the regulation of body weight: a randomized trial. New England Journal of Medicine, 363(22), 2102–2113. https://doi.org/10.1056/NEJMoa1007137

IMAGES

Image 1 - https://purehealthyliving.com/blog/how-much-sugar

Image 2 - Pinterest images. https://images.app.goo.gl/44uFw1aLVgf7m3or8

Image 3 - iStock images. https://www.istockphoto.com/photos/model-eating-pizza

Image 4 - https://keck.usc.edu/news/you-know-sugar-is-bad-for-your-kids-heres-what-you-can-do/

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