Too much sugar is bad for you – that much is clear for the majority of the population. It’s something we teach our kids from a young age. This fact applies even more to diabetics, as excessive sugar intake can cause blood glucose levels to spike. This also brings about a myth that has been going around, where diabetics think just because they have diabetes, they should consume no sugar at all. While consuming sugar in moderation and in a controlled way is important, there are several factors that come into play here. We take a closer look at this particular myth.
Sugar And Diabetes
To better understand the relationship between the consumption of sugar and diabetes, it is important to know how the body uses sugars. One thing that we should be clear about here is that sugar alone is not the only source of glucose in the body. When you consume food with carbohydrates, your body breaks the carbs down into sugars. The glucose enters your blood circulatory system at this point.
Something else to keep in mind here is that the body is actually dependent on sugar, or glucose to be more specific. As you consume food and glucose is sent into your blood, insulin starts to play a role. The insulin in your blood helps the glucose enter cells – where the glucose is now used as a way to produce energy.
If you consume too little sugar, whether in the form of sugar itself or carbohydrates, then there may be an insufficient amount of glucose in the body to provide power for your cells. This can lead to a dip in glucose levels, a condition known as hypoglycemia. On the other hand, when there is too much sugar in the blood, it leads to hyperglycemia, which refers to abnormally high levels of blood glucose.
How Much Sugar Can A Diabetic Eat?
So, we’ve established the fact that the body relies on sugar. This means that diabetics should eat foods that can help to provide their body with glucose. With this said, being in control of how much sugar you consume is critical when it comes to a diabetic person.
There is no fixed amount of sugar that is considered appropriate for people who have diabetes. This is due to the fact that numerous variables go into this particular question. The answer would generally differ from one person to the next.
How well the diabetes is controlled plays a major role in determining how much sugar is considered acceptable for a diabetic. It is also important to consider factors like the type of diabetes the person has, as well as the medications that they are using to treat the condition.
The Problem With An Overconsumption Of Sugar
Sugar is considered rewarding in terms of taste, as well as the input it provides to the human body. One scientific paper discusses the question of whether or not sugar is addictive. The paper explains that sugar consumption causes endogenous opioids to be naturally released in the body and this correlates to the addictive behavior and related changes in brain neurochemistry that have previously been discovered.
Another paper describes that high sugar intake has been linked to certain complications, such as metabolic syndrome. People who consume a lot of sugar also have higher levels of inflammatory triggers. This increases the risk of various inflammatory conditions. Furthermore, there also seems to be a link between high sugar consumption and the development of obesity, a problem that affects at least 650 million people worldwide.
A scientific study also confirms that evidence has shown a link between excessive sugar consumption and the risk of type 2 diabetes. Additionally, the same study reports that high sugar usage may also raise the risk of cardiovascular disease.
In people who already have diabetes, consuming too much sugar can lead to consistently high glucose levels. When glucose levels are not kept in check, the excess sugars in the blood can cause damage to nerves and other tissues in the human body. High sugar consumption can also worsen the level of resistance that cells already have toward the presence of insulin.
Sugar Versus Carbohydrate Consumption
There is another topic that we have to understand here. A difference exists between the consumption of sugars directly and carbohydrates. As previously explained, the body breaks carbohydrates into sugars and then uses this to supply cells with energy.
Carbohydrates from candy and sugary sodas are considered bad. These foods are often very low in nutrients but still push carbs and sugar into the body. The sugars that they push into the body are usually also quickly absorbed and sent into the blood circulatory system.
With this said, not all sources of carbohydrates are bad. There are certain types of carbs that digest slowly and only gradually release sugar into the bloodstream. These carbs can help to keep blood sugar levels in check and avoid sudden spikes.
Here are a few great examples of healthy carbohydrate sources for people with diabetes:
- Lentils – half a cup provides about 20 grams and is loaded with fiber, iron, and high-quality protein.
- Apples – a great snack for people who crave fruit. There are about 25 grams of carbs in a medium-sized apple, but the carbs have been shown not to create blood glucose spikes.
- Sweet Potato – an excellent alternative to the starchy potato and a diverse vegetable that you can use in various dishes. A cooked sweet potato with its skin on it contains around 24 grams of carbohydrates but is also rich in vitamin A and fiber/
Conclusion
There are many myths that people with diabetes come across, which can often make them feel confused. The myth that diabetics can’t eat sugar has been debunked, and it is important to note that it is not always necessary to remove all sources of sugar from your diet. Moderation and regular monitoring of your blood glucose levels can help you determine what role sugar should play in your life. We shared a few tips to help you get started in this article.