Diabetes is one of the common dietary problems in many countries. Consumption of more sugar can cause many health conditions such as heart disease, obesity, and others. More research studies are going on to know the effect of sugar intake on type-2 diabetes.
Starchy food items, including rice, potatoes, bread, etc broke into sugar by the digestion process. Do you know a bread slice is almost equal to 3 tablespoons of sugar? Yes. So, you have to look at your diet to avoid the intake of more carbohydrates. Consumption of processed food is one of the main causes of the high amount of sugar levels in the body.
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In general, sugar will be consumed in 3 ways. They are:
- Natural sugar – found in natural foods like honey, fruits, vegetables, and milk products
- Free or added sugar – found in cereals, biscuits, desserts, drinks, pasta, instant meals, microwave meals, and more
- Sugar, produced by consuming complex carbohydrates like bread
Sugar and diabetes
Although sugar intake doesn’t cause diabetes, taking more sugar increases body weight (obesity), which is the primary cause of type 2 diabetes. So, it is also called as sugar diabetes once. However, type 1 & 2 diabetes affects the ability of the body in controlling blood sugar.
A review conducted in 2016 shows that fructose (a sugar) can cause diabetes directly. The liver absorbs fructose without controlling intake, so more fructose intake decreases insulin sensitivity and builds liver fat. If the insulin sensitivity decreases in the body, then blood sugar levels become high and cause type-2 diabetes.
According to a study, consumption of more sugar through food can increase the rate of diabetes. Diabetes will increase 1% for intake of every 150 calories of sugar for a day.
Why intake of added sugar is a worry?
Even though sugar gives energy, but it doesn’t contain any nutritional values. It increases the levels of blood sugar and entails producing insulin. High levels of glucose cause damage over time. According to a survey, people who are taking more added sugars than the required amount, which can cause various health issues such as,
- High cholesterol
- Tooth decay
- Cardiovascular problems
- Hormonal imbalance
- Type-2 diabetes
How to limit down sugar intake?
By reducing intake of sugar you can lessen the complications related to diabetes (means no medications). Here are a few strategies that help you in liming down sugar consumption:
- Avoid sugary drinks like tonic water, lemonade, cola, etc
- Take whole fruit and water instead of juice
- Avoid taking instant meals, processed foods, and unhealthy fats regularly
- Take low carbohydrates and foods rich in fiber
- Opt for smaller meals over larger meals
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