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Here is a list of important things to keep in mind while consuming sugar.
There are two types of diabetes: Type 1 and Type 2.
Diabetes, a chronic disease, is characterized by increased blood glucose/sugar levels. Glucose, the main source of energy in our body, is regulated by insulin, a hormone secreted by the pancreas. But what leads to the overproduction of glucose that can result in diabetes?
Glucose comes from the food we eat. However, when an abnormal amount of glucose is generated in the body, it results in dysfunctional blood glucose/sugar levels, leading to diabetes. The metabolic condition develops when the body’s ability to regulate blood glucose levels is impaired. It happens when the pancreas fails to produce adequate insulin or cells become unresponsive to insulin, leading to blood sugar dysregulation. There are two types of diabetes, including-
- Type 1 Diabetes – It is an autoimmune condition in which the immune system attacks the body’s insulin-producing cells.
- Type 2 Diabetes – It is closely associated with lifestyle factors, including diet, amount of exercise or sedentary position, and more.
Is Sugar Consumption Related To Diabetes?
According to a report published by the American Diabetes Association, Type 1 diabetes is not caused by sugar consumption. However, Type 2 diabetes is hugely dependent on it as it is based on lifestyle problems.
Check out how sugar consumption is connected to diabetes and its prevention methods.
Sugary Drinks Lead To Diabetes
According to a report by the Diabetes UK website, sugary beverages have a high calorie count. Thus, it leads to weight gain. Obesity or fat accumulation near the abdomen is one of the biggest risk factors for Type 2 diabetes as it leads to insulin resistance.
Healthy alternatives can play a significant role in managing diabetes. For instance, fruit juices made from fresh, ripe plant products and not packaged juices available in the market can act as natural sweeteners with a lower calorie count. Similarly, soda water can be a better replacement for sugary drinks, giving you more control over your sugar intake.
The Impact Of Processed Foods
Processed foods have a hidden risk of diabetes. Due to their higher calorie intake, they cause rapid spikes in blood sugar and insulin levels. According to the American Diabetes Association (ADA) and the World Health Organization (WHO), limiting processed food with a hidden addition of sugar intake reduces the risk of obesity and insulin resistance, both of which contribute significantly to the onset of type 2 diabetes.
Chocolate bars, sweets, cakes, and biscuits should be replaced by healthier snacks such as unsweetened yogurt, unsalted nuts, seeds, fruits, and vegetables.
The Importance Of A Balanced Diet
Audrey Koltun, RDN, CDCES, a registered dietitian and certified diabetes care and education specialist in New York, said on the Eating Well website, “Incorporating a lot of vegetables and other sources of natural fibre like fruit, beans, lentils, unsweetened oatmeal, and whole grains is important. Limiting your intake of refined carbohydrates and sugar and modelling your meals like ‘My Plate’ (plate method) is a great place to start. Break down your plate into one-half vegetables, one-quarter lean protein, and one-quarter starch like legumes, whole grains, or starchy vegetables like butternut squash or sweet potatoes.”
She added, “Protein and veggies will not spike blood sugars and can work to stabilize them as they slow down absorption through the digestive process. Similarly, choosing high-fibre carbs will help slow down the release of carbohydrates into sugars and reduce the total blood sugar spike after a meal.”
Keeping these factors in mind can also help you prevent diabetes from an early stage.