Is there a link between sugar consumption and type 2 diabetes, based on scientific research, or is it a mere theory?
To be technically correct, you don’t ‘catch’ type 2 diabetes from eating sugar, like some sort of infection. However, persistently elevated blood sugar levels are the root cause of this illness. Other factors, such as energy expenditure, through work or exercise, will also be factors, that can worsen or improve the risk.
The biggest single variable is the habit of eating more than what the body needs of simple carbohydrates. This also is what leads to obesity, which predisposes a person to the risk of type 2 diabetes.
The most common simple carb encountered by most people is added sugar. That is, not sugars that are naturally present in some foods, but that which is added by manufacturers (or cooks in the kitchen) to make food taste better.
Unfortunately, sugar is found in many food products, not just the bowl of sugar on the table. It is found in desserts, pastries, most processed foods and condiments. It is abundant in sweetened beverages – from soda, sports drinks, sweetened teas and bottled juices.
If you’re not careful, you can very easily eat far more sugar than is healthy for your body to utilize, which can lead to many health problems, including type 2 diabetes.
Let’s Take a Look at The Role of Insulin
Insulin plays a role in synthesizing and in storing glucose, amino acids and fats in the body. It is the key player in the regulation of blood glucose levels. It is also insulin that shuttles glucose from the blood into the muscle cells for energy use. Insulin also collects the excess glucose in the blood and stores it as fat.
More Sugar Supply Leads to More Diabetes Cases
Today, findings from a large study conducted suggest that there is a significant link between sugar consumption and diabetes. This epidemiological study investigated the availability of sugar, as well as the rate of diabetes cases from almost 200 countries during the past ten years.
The findings showed that the increase in the supply of sugar, especially sugars found in processed foods, resulted in an increased rate of reported diabetes cases.
Researchers acknowledge the fact that there are several factors that contribute to the onset of diabetes, such as poor overall eating habits. However, the study highlighted the prominent role of sugar in the growing population of diabetic patients.
Although the study did not prove that sugar was the main cause of diabetes, the data collected showed that the increasing supply of sugar in a country, correlated with the increasing number of people diagnosed with diabetes. Furthermore, the study showed that diabetes cases decreased over a period of time when the sugar supply was also reduced.
One review showed that the high consumption of sugary drinks resulted in an increasing number of type 2 diabetes diagnoses. Sugary drinks can very quickly cause the blood sugar levels to spike, as the liquid doesn’t require a long digestive process.
When Fructose Leads To Obesity and Increased Risk of Diabetes
Another study showed that consuming too much fructose results in excessive energy intake. One type of sugar that has developed a very bad reputation is HFCS, or High Fructose Corn Syrup. This type of sugar is cheap for companies to use in their products compared to other forms of sugar. This is the reason why food and drink manufacturing companies prefer to use it. The problem is, it is a sugar many people become addicted to and this causes serious health issues.
Numerous studies have proven the link between high HFCS consumption and the increased risk of diabetes. A study conducted on obese and overweight people clearly suggested that the regular consumption of drinks that contain fructose resulted in weight gain.
This occurs because too much sugar in the blood leads to increased fat storage. It is also found to promote reduced sensitivity to insulin and cause blood glucose spikes, both of which are type 2 diabetes precursors.
How Does Increased Sugar Consumption Lead to Insulin Resistance?
A chronically high intake of sugar results in the body requesting insulin to remove this excess sugar from the blood. Consequently, insulin and glucose levels become elevated for a longer period of time, and this occurrence jumpstarts the onset of insulin resistance, which causes diabetes.
When the cells become resistant to insulin, glucose starts to be constantly present in the blood at higher than normal or safe levels. Eventually even the cells of the pancreas can tire from producing too much insulin, and production will drop, at a time when it is most needed.
Complex Carbohydrates VS. Simple Carbohydrates
Consuming ‘complex’ carbohydrates from plant-based sources causes slower absorption of glucose in the blood. This is partly because plant-based sources of carbohydrates also contain fiber, which prevents blood sugar levels spiking.
This is opposed to ‘simple’ carbohydrates ingested from sweet drinks and sugary foods that immediately flood the blood stream with sugar.
Remember that sugar is not the sole contributor to this type 2 diabetes epidemic. Multiple studies also suggest that the increased intake of fatty foods; dairy products and some meat also play a role in the development of diabetes symptoms.
However, recent studies indicate that these have a contributing and secondary role – they can worsen the effects of excess sugar consumption, without being the direst cause themselves.
To ward off the dangers of being diagnosed with type 2 diabetes, adhere to healthy lifestyle choices. A healthy diet (one that contains whole foods and not sugar-laden ones), regular exercise, and quality sleep are essential to reducing the risk of contracting or worsening diabetes.
