Many of us have an uncontrollable urge to consume sugar, which has been present throughout evolution as a way to prevent starvation. However, the availability of free food in modern times has led to an overdose of sugar, which has been associated with the development of heart disease, obesity, and diabetes. While sugar intake does not directly cause diabetes, overconsumption of this substance can contribute to the development of the disease. This article will discuss the relationship between sugar and diabetes, as well as other risk factors for type 2 diabetes and recommendations for safe sugar consumption.
The Relationship Between Sugar and Diabetes
While sugar consumption is not directly related to the development of diabetes, some studies suggest that high sugar intake has a greater impact on the development of diabetes than previously thought and may be one of the causes of the disease. According to a 2013 US survey of 175 countries, the higher the amount of sugar in the diet, the higher the incidence of diabetes in the population. For every 150 calories a person consumes daily sugar, diabetes levels increase by 1%. This study did not consider the effects of sugar individually, but rather on the population as a whole. In other words, this study shows a link between sugar consumption and the development of diabetes throughout society.
While the relationship between sugar and diabetes has not yet been fully established by science, there is evidence that overdosing on sugar can cause other illnesses, such as heart disease, liver disease, some cancers, hormonal changes, high cholesterol, polycystic ovary syndrome, and chronic inflammation.
Other Risk Factors for Type 2 Diabetes
In addition to obesity caused by overdosing on sugar, there are other risk factors for patients to develop type 2 diabetes, including:
- Being 45 years or older.
- Having a family history of the disease.
- Suffering from gestational diabetes.
- Having high blood sugar or insulin resistance.
- Having high blood pressure.
- Not exercising regularly.
- Having an imbalanced cholesterol rate.
Unlike type 1 diabetes, which is an autoimmune condition in which the patient's body attacks its insulin-producing cells, type 2 diabetes is caused by several factors that have a significant impact on our lifestyle. Therefore, it is important to maintain physical activity on a daily basis, eat a healthy diet, and undergo regular laboratory tests.
Recommendations for Safe Sugar Consumption
In excess, sugar is a dangerous substance that causes many illnesses, but our body still needs a certain amount of glucose to function. It is impossible to remove all glucose from our diet. The American Heart Association recommends that men consume up to 9 teaspoons (36 grams) of sugar, or 150 calories, per day, while women should consume up to 6 tablespoons (25 grams) per day or 100 calories of sugar.
To ensure safe sugar consumption, it is important to avoid consuming sweet foods such as soft drinks, processed juices, crackers, and sweets. It is also important to reduce the intake of hyperglycemic carbohydrates, such as those derived from white flour. Prioritize foods such as whole grains, fruits, vegetables, and lean meats to provide the nutrients your body needs to function properly and prolong satiety. While sweets are sometimes allowed, they should not be a regular part of your diet.
Conclusion
Overdosing in sugar can contribute to the development of diabetes, as well as other illnesses such as heart disease, liver disease, some cancers, hormonal changes, high cholesterol, polycystic ovary syndrome, and chronic inflammation. While sugar intake does not directly cause diabetes, it is important to maintain a healthy lifestyle to reduce the risk of developing the disease. By exercising regularly, eating a healthy diet, and consuming sugar in moderation, you can ensure safe and healthy sugar consumption.