In This ArticleView AllIn This ArticleWhat Is Diabetes?How Your Body Metabolizes SugarSugar & Diabetes RiskOther Risk FactorsEating for DiabetesFAQs
In This ArticleView All
View All
In This Article
What Is Diabetes?
How Your Body Metabolizes Sugar
Sugar & Diabetes Risk
Other Risk Factors
Eating for Diabetes
FAQs
While theAmerican Diabetes Associationnotes that there is an association between increased intake of sugary beverages and type 2 diabetes, eating sugar doesn’tcausediabetes. Causation and association aren’t the same as correlation. Other factors, such as environment, genetics, medical history, age, race, physical activity and stress, also play a role.
Read on to learn more about the complexities of diabetes, the different types, the best ways to eat to reduce your risk and more.
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Diabetes is an umbrella term used to describe dysfunction in glucose metabolism, which causes hyperglycemia (high blood sugar). This can occur when the body makes little or no insulin, the body’s cells are resistant to the insulin it makes, or a combination of both. There are various types of diabetes, with different risk factors and causes. TheAmerican Diabetes Association Standards of Carebreaks down the main types of diabetes:
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“Your body needs insulin to metabolize sugar. Insulin helps transport the glucose into the cells of the body,” saysTina Cheng, D.O., a pediatric endocrinologist from Good Samaritan University Hospital in New York. When you eat foods containing carbohydrates, like dairy products, grains, beans, fruit, vegetables and sugary foods, the body breaks them down into glucose (aka sugar). The pancreas then produces insulin to move sugar from the bloodstream into the cells to use for energy.
Foods considered simple sugars, like cane sugar, fruit juice, honey and syrup, are metabolized more quickly than more complex carbohydrate sources, such as whole grains and legumes. These foods can cause a surge of insulin to be excreted.
Insulin also helps the body store sugar in the form of glycogen. Glycogen is stored in the liver and muscle, but storage reserves are limited. When a person eats too many carbohydrates that cannot be stored in the liver or muscle for later use, insulin can assist in storing them as fat (as in triglycerides).
Does Eating Sugar Increase Your Risk of Diabetes?
While eating sugar does not automatically cause diabetes, a diet rich in added sugars, saturated fats and excess energy intake is associated with an increased risk of developing diabetes, notes theAmerican Diabetes Association. High-sugar diets are also associated with an increased risk of overweight and obesity, nonalcoholic fatty liver disease and metabolic syndrome.
Added Sugar GuidelinesTheDietary Guidelines for Americansrecommends that individuals 2 years and older consume less than 10% of their total daily calories from added sugars. For example, a 2,000-calorie diet would contain no more than 200 calories or about 12 teaspoons of sugar daily.According to theCDC,sugary drinks are the No. 1 source of added sugar. One 12-ounce soda contains 36.8 grams of sugar (nearly 10 teaspoons), per theUSDA. And theAmerican Heart Associationsets this limit even further, to no more than 6% of your calories daily, about 6 to 9 teaspoons per day, depending on sex.
Added Sugar Guidelines
TheDietary Guidelines for Americansrecommends that individuals 2 years and older consume less than 10% of their total daily calories from added sugars. For example, a 2,000-calorie diet would contain no more than 200 calories or about 12 teaspoons of sugar daily.According to theCDC,sugary drinks are the No. 1 source of added sugar. One 12-ounce soda contains 36.8 grams of sugar (nearly 10 teaspoons), per theUSDA. And theAmerican Heart Associationsets this limit even further, to no more than 6% of your calories daily, about 6 to 9 teaspoons per day, depending on sex.
TheDietary Guidelines for Americansrecommends that individuals 2 years and older consume less than 10% of their total daily calories from added sugars. For example, a 2,000-calorie diet would contain no more than 200 calories or about 12 teaspoons of sugar daily.
According to theCDC,sugary drinks are the No. 1 source of added sugar. One 12-ounce soda contains 36.8 grams of sugar (nearly 10 teaspoons), per theUSDA. And theAmerican Heart Associationsets this limit even further, to no more than 6% of your calories daily, about 6 to 9 teaspoons per day, depending on sex.
Natural Sugars vs. Added Sugars
On a basic level,natural sugarsare those that are, as the name implies, naturally found in foods, such as unsweetened dairy products, fruits and vegetables. On the other hand, added sugars are those that have beenadded to foods during production, such as sugary beverages, dressings and store-bought sauces.
There has been a long debate about whether natural sugar, added sugar or non-nutritive sweeteners (aka artificial sweeteners) can cause similar effects when it comes to diabetes. This is a complicated comparison because food is usually not eaten in isolation, and most foods contain a variety of nutrients.
For example, fruit contains natural sugar but also offers hydration, vitamins, minerals, fiber and plant-based compounds. Whole fruit is also lower in calories than other foods and beverages that contain added sugar, such as sweetened fruit juice and desserts. A 2021 meta-analysis published inThe Journal of Clinical Endocrinology and Metabolismfound that higher intakes of fruit were associated with a lower risk of developing type 2 diabetes.
Yet, natural sugar and added sugar can impact blood sugar, which is a natural response to metabolizing sources of carbohydrates. Thomason notes, “Some foods have naturally occurring sugars, like fruit juice or yogurt. While these foods do not count toward your total added sugar intake each day, they do count toward your carbohydrates per meal and can impact blood sugar levels.”
“Even natural sweeteners like honey, fruit juice and maple syrup still contain sugars that can affect blood sugar levels if over-consumed or not balanced with other macronutrients like protein, fat and high-fiber carbs,” she adds.
Audrey Koltun, RDN, CDCES, a registered dietitian and certified diabetes care and education specialist in New York, says, “Artificial sweeteners make foods and beverages taste sweet without adding those extra calories that can contribute to weight gain. In moderation, these can be part of a healthy diet. For example, if someone has prediabetes or diabetes, using artificial sweeteners can make someone feel like they are not on a “diet” all the time without increasing blood sugar.”
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Other Risk Factors for Diabetes
TheADA’s Standards of Care in Diabetesrecommends that all people begin diabetes screenings at age 35. Other risk factors that indicate testing sooner or more frequently include adults with overweight or obesity (BMI 25 kg/m2 or above, or 23 kg/m2 or above in Asian American individuals) who have one or more of the following risk factors:
How to Eat to Lower Your Risk of Diabetes
Eating to lower your risk of diabetes doesn’t have to be complicated or out of touch with general healthy eating guidelines. Koltun says, “Recommendations for lowering your risk for diabetes are suggested for everyone of all ages and include eating a nutrient-dense diet most of the time as well as getting regular physical activity.”
She suggests, “Incorporating a lot of vegetables and other sources of natural fiber like fruit, beans, lentils, unsweetened oatmeal and whole grains is important. Limiting your intake of refined carbohydrates and sugar and modeling 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.”
Thomason concurs with practicing the plate method. She adds, “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-fiber carbs will help slow down the release of carbohydrates into sugars and reduce the total blood sugar spike after a meal.”
Various types of eating styles can assist in preventing diabetes. These include theMediterranean diet, a plant-forward eating plan, a vegetarian diet and alower-carbohydrate diet.
The key to finding an eating plan that works for you is to make sure it helps you maintain the pleasure of eating, iscustomizable to your cultureand lifestyle, allows you to meet your nutrient needs and is sustainable. If you need help finding your ideal eating plan, contact a registered dietitian for guidance.
The Bottom Line
Eating a well-balanced diet that’s low in added sugar and rich in plant foods, such as fruits, vegetables, nuts, seeds and legumes, can help reduce your risk of type 2 diabetes. Practicing the plate method is a simple yet effective way to eat well. Consider allocating half of your plate to nonstarchy vegetables, one-quarter to lean protein, and the other quarter tohigh-fiber carbohydrates. If you need assistance or guidance, reach out to a registered dietitian or certified diabetes care and education specialist.
What to Do If You Eat Too Much Sugar When You Have Diabetes
Frequently Asked Questions
Koltun says, “Some people report having a ‘sugar rush’ after consuming a large amount of sugar in a short period of time, while others say it makes them hyperactive. None of these effects are scientifically proven." Other symptoms of high blood sugar are “increased thirst, increased urination, increased appetite and unexplained weight loss,” adds Cheng.
You cannot necessarily “flush” sugar out of your body, but you can take steps to lower your blood sugar when it is high. Thomason suggests, “If you know your blood sugar is high, there are steps you can take to lower it, like drinking plenty of water, going for a 10-minute walk and taking your medication as directed. If your blood sugar is consistently over 250 mg/dL, and you can’t get it down on your own, you should contact your doctor.”
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