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/5diabetes Is Not Caused By Eating Too Much Sugar And Three Other Shocking Facts Revealed
More than 70 million people suffer from diabetes in India, making it the diabetes capital of the world. There is a fair chance that someone in your family is suffering from diabetes. Despite the prevalence of diabetes, there are many facts that we’re unaware of.
Here are five such surprising facts about diabetes that you must know for a better understanding of the condition.
What Are Risk Factors For Hyperglycemia
Major risk factors for hyperglycemia are:
- You have a family history of type 2 diabetes.
- You are African American, Native American, Hispanic or Asian American.
- You are overweight.
- You have high blood pressure or cholesterol.
- You have polycystic ovarian syndrome .
- You have a history of gestational diabetes.
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Your Pancreas Will Be Overworked If You Eat Too Much Sugar
When it comes to how your body deals with metabolizing sugar, theres one especially important organ that does the heavy lifting. “The pancreas is the organ responsible for producing all the enzymes and hormones your stomach needs to break down the food,”Dr. Nikola Djordjevic told The List. “Insulin is one of the hormones that pancreas produces, which controls how much glucose your cells take.” So that one little organ does a whole lot of work.
To that end, as much as mowing down a couple slices of pie in one sitting can be an indulgent Thanksgiving tradition, its going to cause your pancreas to work overtime. “When you eat too much sugar, the pancreas needs to respond by working a lot to create enough insulin,” Djordjevic continued. “While overeating sugar will not harm your pancreas short-term, it will put a strain on it.” So make sure you bear that in mind next time you buy the family-sized bag of cookies.
Eating More Plants Can Help
Choosing foods that help control blood sugar and prevent type 2 diabetes doesnt have to be confusing. Simply ask yourself this question when choosing ingredients: Did it grow in the ground or on a tree, vine, or bush? If the answer is yes, youre on the right track.
A 2019 study published in JAMA Internal Medicine found that people who followed a predominantly plant-based diet with a mix of fruits, vegetables, whole grains, nuts, and legumes had a lower risk of developing type 2 diabetes, and those that eliminated less healthy foods such as white flour and sugar saw the greatest benefit. Hunnes says that, for some people, moving to a primarily whole-foods, plant-based diet might be as helpful as drugs in reducing the risk of prediabetes or type 2 diabetes.
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What Can You Eat To Bring Your Sugar Down
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Negative Effects Of Sugar On The Body
Per Harvard Health Publishing, when we eat sugar, most of it gets broken down and absorbed in the small intestine. Specialized enzymes attack larger molecules and convert them into three simpler sugars: glucose, galactose, and fructose. The liver and muscles store some of the glucose as glycogen, a molecule that can be turned back into glucose when your body needs it.
When glucose enters the bloodstream, however, levels of blood glucose rise. In response, the pancreas secretes insulin to help glucose get where it needs to go in your body. If youre consuming large amounts of added sugar, the cells can become resistant to insulin over time a risk factor for systemic inflammation, type 2 diabetes, and other chronic conditions.
According to a study published in November 2016 in the journal Nutrients, consuming too much added sugar has also been linked to weight gain and obesity, risk factors for heart disease, nonalcoholic fatty liver disease, and cancer.
Excessive intakes of added sugars impact our energy, mood, weight, and disease risk, Cording says. Across the board it can impact our physical and mental well-being.
In order for us to function as smoothly and as normally as possible, we need our blood sugar to be operating in the Goldilocks zone of energy, says William W. Li, MD, a physician in Cambridge, Massachusetts, and author of Eat to Beat Disease.
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How To Cut Down On Sugar
You dont have to cut sugar out of your diet completely. Sugar is found naturally in fruit, vegetables and dairy foods, and most of us in the UK are not getting the recommended five fruit and veg a day so its important we dont cut these out as they are so good for you.
Its better to eat whole fruit and vegetables rather than having juices or smoothies, as even the pure fruit juices contribute to free sugar intake. If you do have juice, keep to just one small glass 150ml a day.
Its the free sugar that we all need to cut down on. And its not just the obviously sweet things like biscuits and chocolate. Its the hidden sugar lurking in many foods, such as baked beans, pasta sauces, tomato ketchup, yogurts and ready meals. Some drinks are packed with sugar, too.
Simple changes can dramatically reduce the amount of free sugar in your diet. This could include:
“Low-fat foods, such as yogurts, can be higher in sugar, so always check labels for ingredients.Margaret, 73, who has type 2 diabetes
Reasons Why Too Much Sugar Is Bad For You
From marinara sauce to peanut butter, added sugar can be found in even the most unexpected products.
Many people rely on quick, processed foods for meals and snacks. Since these products often contain added sugar, it makes up a large proportion of their daily calorie intake.
In the US, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children (
2 ).
Experts believe that sugar consumption is a major cause of obesity and many chronic diseases, such as type 2 diabetes.
Here are 11 reasons why eating too much sugar is bad for your health.
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The Sugar And Type 2 Diabetes Story: Not So Sweet
After the suspicion that sugar was the cause of diabetes, the scientific community pointed its finger at carbohydrates. That makes sense, notes Grieger, explaining that simple and complex carbohydrates are both metabolized as sugar, leading blood sugar levels to fluctuate.
Yet carbs are processed differently in the body based on their type: While simple carbs are digested and metabolized quickly, complex carbs take longer to go through this system, resulting in more stable blood sugar. It comes down to their chemical forms: A simple carbohydrate has a simpler chemical makeup, so it doesnt take as much for it to be digested, whereas the complex ones take a little longer, Grieger explains.
Sources of complex carbohydrates include whole-wheat bread and brown rice, legumes like black beans, and quinoa. These foods contain fiber, vitamins, and minerals that are appropriate for any eating plan, regardless of whether you have prediabetes, have diabetes, or are perfectly healthy. In fact, experts know including complex carbs in your daily diet can help you maintain a healthy weight, among other health benefits.
Artificial Sweeteners And Diabetes
Manufacturers often add artificial sweeteners like saccharin, aspartame, and sucralose to diet foods and drinks as a replacement for sugar.
Small studieshave found that consuming sucralose may interfere with how your body handles glucose.
And a larger, longer-term study showed drinking diet sodas might be related to a higher risk of type 2 diabetes.
On the other hand, other studies have found no link between artificial sweeteners and diabetes, and some researchers say many of those that did find links lack clear evidence to suggest this association. So, its clear that scientists need to carry out more research.
One study observed some early evidence that artificial sweeteners can cause glucose intolerance by altering the gut microbiome.
At ZOE, our scientists are working to understand how gut bacteria influence metabolic diseases, such as diabetes.
If youd like to know more about your personal gut microbiome, you can take this free quiz.
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Eating Too Much Sugar Can Make You Feel Good For A While
Lets face it: Sugar tastes delicious. Whether its cake, cookies, candy, soda, or ice cream, sugar has a sweet flavor thats very pleasurable on the palate. Theres a reason for that, according to Dr. Lina Velikova, who says that eating sugar causes all kinds of hormones to be released in the brain. “When you eat sugar, your body starts rapidly producing serotonin and dopamine. These are happiness hormones that make you feel good and energized,” she explained to The List. “People easily get hooked on sugar precisely because of this feeling.” Theres nothing quite like that first bite of chocolate!
Unfortunately, that good feeling doesnt last for very long, as that state of bliss isnt sustainable for your body. “However, after the initial surge, your body isnt able to maintain the same production of these hormones,” she added. So if youre going to binge on bon bons and eat too much sugar, just know that the high wont last forever.
Too Much Added Sugar Can Be One Of The Greatest Threats To Cardiovascular Disease Here’s How To Curb Your Sweet Habit
Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium.
Since your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.
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Your Libido May Decrease If You Eat Too Much Sugar
As if sugar hasnt done enough already, according to Caleb Backe, increased sugar consumption is linked to a decreased libido in men. “Research shows that an increase in sugar in your system can reduce testosterone production by up to 25 percent,” he told The List. “This is a dramatic change in hormone levels in a short timespan post-ingestion. This indicates that eating too much sugar can have a significant negative impact on your libido, potentially causing erectile dysfunction.” Thats some bad news for the gents out there!
Unfortunately, women arent off the hook when it comes to sugar causing intimacy problems either, according to Dr. Christine Greves, an OB/GYN. “Eating a lot of foods high in sugar may increase the likelihood of a woman acquiring a vaginal yeast infection in the right environment,” she shared in an interview with Bustle. “Yeast absolutely loves sugar, warmth and moisture. Foods that are high in sugar can increase a womans risk for having that if the environment is warm and moist.” That would certainly put a damper on your bedroom plans, for sure.
How Does Too Much Sugar Affect Your Body
Chances are you already know that eating too much sugar isnât good for you. Yet youâre probably still overdoing it. Americans average about 270 calories of sugar each day, thatâs about 17 teaspoons a day, compared to the recommended limits of about 12 teaspoon per day or 200 calories.
Sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar. But even savory foods, like breads, tomato sauce, and protein bars, can have sugar, making it all too easy to end up with a surplus of the sweet stuff. To complicate it further, added sugars can be hard to spot on nutrition labels since they can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose.
No matter what itâs called, sugar is sugar, and in excess, it can negatively affect your body in many ways. Hereâs a closer look at how sugar can mess with your health, from head to toe.
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The Bottom Line: Does Sugar Cause Diabetes
I dont think that anybody has put their finger on what the true cause of diabetes is, or that were going to find a single cause, Grieger says. So if youve been diagnosed with prediabetes or have other risk factors for the disease, avoiding any one food group entirely even sugar wont completely offset your risk. Rather, its important to prioritize proper nutrition, exercise regularly, and maintain a healthy weight all steps the American Diabetes Association recommends for preventing type 2 diabetes.
But if youre struggling with weight loss, eating fewer foods with added sugar and fat can be a step in the right direction for improving your health and potentially reducing your diabetes risk. In fact, if you have been diagnosed with prediabetes, losing just 5 to 7 percent of your body weight can reduce your risk for type 2 diabetes, according to the CDC.
Another Powerful Ally: Exercise
Dont let perfection be the enemy of better when it comes to taking steps to lower your type 2 diabetes risk. Small changes can make a big difference when it comes to lowering your risk.
Just ask Zaira Ortega, MD, a family medicine physician in East Los Angeles, a community where type 2 diabetes is a pressing health concern. When patients have a family history of diabetes or prediabetes, she says, we tell them that they have the power to change the course of their future health.
Among her simple tips: Switch from drinking juice to eating whole fruit. Instead of eating five tortillas for dinner, cut back to two. Swap white rice for fiber-rich quinoa. And while, Dr. Ortega says, 80 percent of weight loss takes place in the kitchen, exercise plays an important role, too. She tells her patients to aim for 30 minutes of moderate to vigorous exercise, five days a week.
In fact, exercise is as powerful as some diabetes medications when it comes to lowering blood sugar. It boosts insulin sensitivity and encourages body cells to absorb blood glucose. While its not always easy to find the time or motivation to exercise, you might want to invite a friend to join you for a brisk walk to help maintain your blood sugar levels and body weight. Both the American College of Sports Medicine and the American Diabetes Association recommend going on a 30-minute walk at least five days per week.
Read the article here: Does Eating too Much Sugar Cause Diabetes?
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