Common myths of Diabetes
Does consuming too much sugar cause diabetes?
The brief response: No. Sugar does not directly lead to diabetes. Although diet contributes to general well-being and can determine the likelihood of acquiring type 2 diabetes, the assumption that sugar is the sole cause of the problem is an unhealthy simplification. This myth has continued over decades and has resulted in confusion, stigma, and a loss of opportunities to prevent and treat it properly.
In this article, we will look at the origin of this myth, what truly causes diabetes and why sugar is only one of many, many pieces of a larger puzzle.
Do you or someone you know have Diabetes or is Pre-Diabetic or chooses to remain healthy? Watch and learn from our short video and take action today.
Learn “What Are The Main Causes Of Diabetes“.
Understanding the Basics: What Is Diabetes?
Now, before jumping into the sugar myth, we need a brief introduction to diabetes.
Diabetes mellitus refers to a chronic disease which interferes with the conversion of food into energy in the body. It comes in several forms:
- Type 1 diabetes: An autoimmune disorder, in which the body destroys insulin-producing cells. It is neither diet nor lifestyle-induced and is mostly diagnosed in childhood and young adults.
- Type 2 diabetes: A medical condition in which the body is resistant to insulin or fails to produce sufficient insulin. This is the more prevalent one and is commonly associated with both genetic and lifestyle factors.
- Gestational diabetes: Develops during pregnancy and usually resolves afterward, but can increase risk for type 2 later in life.
The Myth: “Too Much Sugar Causes Diabetes”
This myth is widespread, in part, because it appears to make sense. Sugar is sweet, diabetes is about high blood sugar, so sugar must be the obvious culprit, right?
Not quite. Here’s why:
- Sugar does not cause diabetes directly.
- Type 1 diabetes is not related to the intake of sugar.
- Sugar is not the only cause of type 2 diabetes, but a combination of genetic, behavioural, and environmental factors.
Frequently consuming sugary food may result in weight gain, and being overweight is one of the most powerful risk factors of type 2 diabetes. However, that does not amount to saying that sugar is the cause of the disease. The more appropriate answer is that excessive consumption of calories (sugar and others), inactivity, and genetic predisposition can raise the risk.
Where Did This Myth Come From?
The sugar-diabetes myth is probably due to a combination of misinformation and history:
- During the early 20th century, physicians observed a high level of blood sugar in individuals with diabetes. Of course, they associated it with sugar.
- Sugar was demonized due to simplified messages about the emerging problems of processed foods and obesity.
- The stereotypes are further strengthened by popular media portraying that people with diabetes have brought it upon themselves by eating too much junk food.
Regrettably, such assumptions help to build shame and blame instead of education and empathy.
The Real Risk Factors for Type 2 Diabetes
When insulin resistance accumulates, it leads to type 2 diabetes. Many interrelated and complicated factors contribute:
Genetics
When you have type 2 diabetes in your family, such as your parents or siblings, then your chances are higher, no matter how much or how little sugar you consume.
Weight and Fat Distribution
Being overweight, and more specifically, having extra weight in the abdomen also exposes one to the risk of insulin resistance.
Inactivity
The sedentary life may result in weight gain and lowered insulin sensitivity.
Diet as a Whole
It is not only sugar. The risk can also be contributed by diets that contain large amounts of refined carbohydrates, saturated fats, processed foods and low amounts of fibre.
Age
The older one gets, the greater the risk, particularly past the age of 45.
Ethnicity
Individuals with South Asian, African-Caribbean, Hispanic, and Native American heritage are prone to acquiring type 2 diabetes.
Sugar Isn’t Innocent—But It’s Not the Villain
To make the point clear, sugar is not the cause of diabetes but it does matter in the bigger scheme of things about health.
Eating too much added sugar can:
- Cause weight gain.
- Increase triglycerides and other risk factors for heart disease.
- Cause crashes in energy and inadequate nutrition when it replaces healthy food choices.
With that said, however, moderated consumption of sugar as an element of a balanced diet is not harmful to most individuals, and does not directly lead to diabetes.
What About People With Diabetes—Should They Avoid Sugar?
Individuals with diabetes (particularly type 2) should keep their blood sugar levels under control, and thus they can avoid foods containing lots of added sugar in order to avoid spikes. Nevertheless, it does not imply that they will never eat sugar again.
The trick is to balance and monitor. Lots of diabetics deploy carbohydrate counting, fibre consumption, and portion control to add treats in a mindful manner.
How to Reduce Your Risk—Without Fearing Sugar
Stop being afraid of one nutrient and remember healthy habits that will keep your body safe:
Eat a Balanced Diet
- Whole grains, lean protein, healthy fats, and vegetables should be selected.
- Limit ultra-processed foods and sugary drinks.
- Eat sweets in moderation.
Move More
Physical activity leads to a rise in insulin sensitivity, weight control, and general health.
Get Regular Screenings
Be aware of the risk of prediabetes, and check your fasting blood sugar or HbA1c early, particularly, when you belong to a vulnerable group.
Sleep and Manage Stress
Poor sleep and chronic stress may negatively influence insulin sensitivity and increase blood sugar.
Why the Myth Is Harmful
The notion that sugar causes diabetes may result in:
- Stigma: The individuals with diabetes are unjustly accused or condemned.
- Confusion: People focus too much on sugar and miss other risk factors.
- Poor Health Choices: Avoiding fruit or healthy carbs unnecessarily.
- Delay in Diagnosis: Believing, “I do not eat sugar, therefore I am not at risk”.
Education and nuance are key. A healthy lifestyle is not about the elimination of something, but about a long-term, sustainable and healthy habit that will help your body and mind.
Conclusion
There is no direct relation between the consumption of excessive amounts of sugar and diabetes.
Although eating too much sugar may be the reason why one gains weight and has poor metabolic health, the real causes of type 2 diabetes are much more complicated–and sugar is only a small component of the problem.
Instead of sugar, let us stop and talk about the bigger picture: genetics, lifestyle, environment, and systemic health support. The more we know, the more we feel empowered to do something about it in a meaningful and guilt-free way.
Can eating too much sugar really cause diabetes? In this video, we uncover the truth behind sugar consumption and its link to diabetes, clearing up some common myths along the way.
Share the Truth
Provided that this article has dispelled the myth about sugar and diabetes, you can share it with your friends, relatives, or on social media. So, instead of myths, we should have real knowledge, and today the truth is that the right health information saves lives.
This article is for educational purposes only and not a substitute for professional and personalized medical advice. Always seek diagnosis and treatment from a qualified healthcare provider, which is specific to your own case.
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To learn more about Diabetes, check out our other related blogs:
Can Eating Too Much Sugar Cause Diabetes?
Diabetes – symptoms and causes
Diabetes – What It Is, Causes, Symptoms, Treatment & Types
If It’s Sugar Free, Can I Eat As Much As I Want?
Can Drinking Water Lower My Blood Sugar?
