Sugar is a simple carbohydrate that is broken down into glucose in the body. When consumed in excess, sugar can cause a rapid spike in blood sugar levels, which can lead to insulin resistance, a condition where the body becomes less sensitive to insulin. This can contribute to the development of type 2 diabetes over time.
The good news? Beverages are the primary source of added sugars, contributing to 47% of added sugar intake in the average American diet. Therefore, most Americans can significantly reduce their intake by removing the leading sugar-sweetened beverage contributors:
- Sodas or soft drinks: 25%
- Fruit drinks: 11%
- Coffee or tea: 7%
- Energy drinks: 3%
How much sugar can I safely consume?
The uppermost free sugar limit is set to 12 teaspoons (48 grams) per day. However, revised guidelines for people with pre-diabetes or diabetes are no more than 9 teaspoons (36 grams) per day for men, and 6 teaspoons (24 grams) per day for women. When analyzing the dietary records of participants from numerous studies, the strongest associations with cancer risk, cardiovascular disease risk, and diabetes were observed for free sugars (added and naturally present in all drinks including fruit and vegetable juices), sucrose, sugars from milk-based desserts, and dairy products.
American dietary guidelines recommend getting no more than 10% of calories their calories from added sugars. For an average 2,000 calorie diet, this translates to 200 calories from added sugar or 200 / (4 calories per gram) = 50 grams.
I’ve heard about glycemic index and load. What’s the difference?
Of course, people trying to prevent diabetes progression should reduce their total sugar intake. However, the type of sugar matters. Nutrient-poor refined carbohydrate sources such as white bread, white rice, and baked potatoes have roughly the same effect on blood glucose. Therefore, you should aim to minimize your intake of both.
Glycemic load is a measure of how much a food is likely to raise blood glucose levels, taking into account the quantity of carbohydrates in a serving. Foods with a high glycemic load, such as refined carbohydrates like white bread and pasta, can cause a rapid spike in blood glucose levels and contribute to insulin resistance and diabetes progression.
By limiting intake of high-sugar foods and foods with a high glycemic load, individuals with diabetes can help regulate blood sugar levels and improve insulin production. Eating a diet rich in whole, unprocessed foods and low in sugar and refined carbohydrates can also help manage diabetes progression and reduce the risk of complications associated with the condition.
Understanding the types of sugar
Different types of sugars can have varying impacts on blood glucose levels. Here’s a summary of how some of the most common types of sugar impact blood glucose:
- Glucose is the primary source of energy for the body’s cells and is readily absorbed into the bloodstream. It can cause a rapid increase in blood sugar levels, especially when consumed in large amounts or without other nutrients to slow absorption.
- Fructose is a sugar found naturally in fruits and honey and is also commonly used as a sweetener in processed foods. While fructose does not cause as rapid an increase in blood sugar levels as glucose, it can contribute to insulin resistance and may increase the risk of Type 2 diabetes when consumed in excess.
- Sucrose, also known as table sugar, is a combination of glucose and fructose. Like glucose, it can cause a rapid increase in blood sugar levels, especially when consumed in large amounts.
- High-fructose corn syrup (HFCS) is a sweetener commonly used in processed foods and beverages. It is a combination of glucose and fructose, with varying ratios depending on the type of HFCS. HFCS has been shown to contribute to insulin resistance and may increase the risk of Type 2 diabetes when consumed in excess.
- Lactose is the primary sugar found in milk and dairy products. It can cause a moderate increase in blood sugar levels, but the presence of protein and fat in dairy products can slow down the absorption of lactose and help regulate blood sugar levels.
Overall, consuming too much of any type of sugar can lead to blood gluocse spikes and contribute to insulin resistance and Type 2 diabetes. It’s important to consume sugars in moderation and in the context of a balanced diet.