Diabetes and sugar: How much is too much?
Does eating too much sugar cause diabetes?
The answer is not simply “yes” or “no.”
According to an Endocrinologist and Physician Specialist at the Korle Bu Teaching Hospital (KBTH), Dr Ebenezer Nikoi, eating sugar does not automatically cause diabetes.
However, regularly consuming large amounts of sugary foods and drinks can increase calorie intake, contribute to weight gain and obesity, and consequently increase the risk of Type 2 diabetes.
The sugar-insulin-diabetes connection:
Dr Nikoi explains that two key principles help to explain how excessive consumption of sugary and carbohydrate-rich foods may contribute to Type 2 diabetes.
1. The pancreas and insulin;
When we eat carbohydrates, including sugary foods, they are broken down into glucose, which enters the bloodstream.
The pancreas responds by producing insulin, a hormone that helps glucose move from the blood into the body’s cells, where it is used for energy.
Repeatedly consuming large amounts of carbohydrate-rich and sugary foods can place greater stress on the pancreas to produce and use insulin.
Over time, the insulin-producing beta cells in the pancreas may be unable to produce enough insulin to meet the body’s needs, contributing to Type 2 diabetes.
2. The genetic factor;
All people do not react to high blood glucose equally. Genetic differences can influence how well a person’s insulin-producing beta cells function over time.
While some people may maintain adequate insulin production for many years, others may experience a decline in beta-cell function earlier, increasing their risk of diabetes.
“To be on the safer side, just don’t let your pancreas overwork; it may fail over time,” Dr Nikoi cautions.
What should you do?
Experts say you do not necessarily have to eliminate all carbohydrates or sugary foods. The goal is to reduce excess sugar and make healthier choices.
- Cut down on sugary drinks and choose water or unsweetened drinks more often.
- Limit soft drinks, energy drinks and other sugar-sweetened beverages.
- Reduce refined carbohydrates such as white bread, pastries and highly processed snacks.
- Watch portion sizes of carbohydrate-rich foods.
- Eat more vegetables, legumes and other fibre-rich foods.
- Include healthy sources of protein in meals.
- Aim for at least 150 minutes of moderate physical activity each week, such as brisk walking.
- Maintain a healthy weight.
Already diagnosed? don’t stop treatment:
For people living with diabetes, reducing sugar intake is only one part of managing the condition.
Dr Nikoi cautions patients against stopping prescribed diabetes medicines and replacing them with herbal preparations without medical guidance.
“Diabetes can be managed effectively, but it is not cured,” he says.
Some people may achieve remission, meaning their blood glucose returns to the non-diabetes range without medication for a period. However, remission is not a permanent cure, and diabetes can return.
Why good diabetes control matters:
Persistently high blood glucose can damage blood vessels and nerves and increase the risk of:
– Kidney disease
– Vision loss
– Nerve damage
– Heart attack
– Stroke
– Poor blood circulation to the legs.
Dr Nikoi says early diagnosis and appropriate management can help delay or prevent many of these complications.
TAKE-HOME MESSAGE:
- Don’t fear sugar — manage it.
- Reduce excessive sugar intake, particularly from sugary drinks
- Control food portions; eat a balanced diet, stay physically active and maintain a healthy weight.
- If you have diabetes, take prescribed medicines as directed and speak to your healthcare provider before stopping or changing your treatment.
Remember:
Type 2 diabetes can go into remission in some people, but remission is not the same as a permanent cure. What matters is not only how much sugar we consume but how often and in what form.
BY ABIGAIL ANNOH
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