Many people are shocked when diagnosed with diabetes, often saying:
“But doctor, I hardly eat sweets. How can I have diabetes?”
It’s a valid question. We often link diabetes only to sugar, but the reality is more complex. Let’s explore why diabetes can develop even if you avoid sweets.
1. What Really Happens in Diabetes?
Diabetes means your blood glucose (blood sugar) is higher than normal, but this isn’t just from eating table sugar or sweets like mithai.
When you eat foods with carbohydrates—rice, chapati, bread, potatoes, pasta, fruits, or milk—your body breaks them down into glucose, the body’s main energy source. The pancreas releases insulin, a hormone that acts like a key, unlocking cells so glucose can enter and fuel them.
In diabetes, this system fails:
• Type 1 Diabetes: The body produces no insulin due to an autoimmune attack on pancreatic cells.
• Type 2 Diabetes (most common): The body makes insulin, but cells don’t respond well (insulin resistance), and over time, the pancreas may produce less insulin.
Result: Glucose builds up in the blood, leading to high blood sugar.
2. Sugar vs. Carbohydrates: The Bigger Picture
Avoiding sweets is a smart step, but it doesn’t fully protect against diabetes. Here’s why:
• Carbohydrates in rice, bread, noodles, or potatoes turn into glucose, often raising blood sugar as much as—or more than—sweets, depending on portion size and glycaemic index (GI). Foods with high GI (e.g., white rice, white bread) cause faster spikes than low-GI foods (e.g., whole grains, legumes).
• Sugary drinks (colas, juices, and energy drinks) cause rapid blood sugar spikes due to their high sugar content and lack of fibre.
• Even foods that don’t taste sweet (e.g., poha, white bread) quickly convert to glucose in the body.
Key Point: It’s not just about sugar—it’s about the total carbohydrate load, portion sizes, and how your body processes glucose.
3. The Role of Insulin Resistance
Insulin resistance is the primary driver of type 2 diabetes:
• Think of insulin as a key and your cells as a lock. In insulin resistance, the lock is “rusted”, so the key doesn’t work well.
• The pancreas compensates by producing more insulin, but over time, it can’t keep up.
• This leads to high blood sugar and, eventually, diabetes.
This process can start years before a diagnosis, silently affecting the body.
4. Why Do Some People Get Diabetes Even Without Eating Sweets?
Even without sweets, several factors increase diabetes risk:
1. Family History (Genetics): If parents or siblings have diabetes, your risk is higher.
2. Belly Fat: Excess fat around the waist worsens insulin resistance, even if you’re not obese.
3. Sedentary Lifestyle: Lack of exercise or prolonged sitting impairs glucose control.
4. Diet High in Refined Carbs: White rice, maida, white bread, fried snacks, and processed foods have high GI and contribute to insulin resistance.
5. Age: Risk rises after age 35–45, though younger adults are increasingly affected.
6. Stress and Poor Sleep: Stress hormones (e.g., cortisol) raise blood sugar, and inadequate sleep (less than 7 hours) disrupts glucose regulation.
7. Hormonal Conditions: Polycystic ovary syndrome (PCOS), non-alcoholic fatty liver disease (NAFLD), or thyroid disorders increase risk.
These factors, combined, can lead to diabetes even if you avoid added sugars.
5. Myth vs. Fact: Diabetes and Sugar
Myth 1: Diabetes only happens if you eat sweets.
Fact: Diabetes stems from insulin resistance, genetics, and lifestyle, not just sugar.
Myth 2: Avoiding sugar prevents diabetes.
Fact: Foods like rice, bread, and potatoes convert to glucose and can raise blood sugar, especially in large portions or with high GI.
Myth 3: Thin people can’t get diabetes.
Fact: Normal-weight individuals with belly fat, a family history, or other risk factors can develop diabetes.
Myth 4: Diabetes is always caused by overeating.
Fact: Stress, sleep issues, age, hormonal imbalances, and inactivity also play major roles.
Myth 5: Diabetes is untreatable.
Fact: With lifestyle changes and medical care, diabetes can be managed, and complications can be prevented.
6. Is Sugar Harmless Then?
No, sugar still contributes to diabetes risk:
• Added sugars add calories, leading to weight gain and increased belly fat, which worsens insulin resistance.
• Sugar-sweetened beverages (soft drinks, juices, and energy drinks) are strongly linked to a 20–30% higher risk of Type 2 Diabetes per daily serving.
• Frequent sugar spikes overwork the pancreas, accelerating its “burnout”.
While sugar isn’t the sole cause, it adds fuel to the fire.
7. How to Prevent or Control Diabetes
The best approach goes beyond avoiding sweets to a holistic lifestyle:
• Eat Balanced Meals: Choose whole grains (e.g., brown rice, oats), lentils, vegetables, nuts, and seeds. Limit high-GI foods (white rice, white bread, fried snacks) and sugary drinks. Watch portion sizes to manage carbohydrate intake.
• Exercise Regularly: Aim for 30–45 minutes of brisk walking, yoga, cycling, or strength training most days (150 minutes/week) to improve insulin sensitivity.
• Maintain a Healthy Weight: Focus on reducing belly fat, even if your overall weight is normal.
• Sleep Well: Get 7–8 hours of quality sleep to regulate hormones.
• Manage Stress: Practise meditation, deep breathing, or hobbies to lower stress-related blood sugar spikes.
• Regular Check-Ups: If you have risk factors (e.g., family history, belly fat), test blood sugar annually starting at age 35, as recommended by the ADA.
8. The Take-Home Message
• Diabetes isn’t just about eating sweets—it’s a metabolic condition driven by how your body handles glucose.
• Even without added sugars, other foods, genetics, and lifestyle factors can lead to diabetes.
• The good news: Healthy eating, exercise, sleep, and stress management can prevent, delay, or control diabetes.
Start living healthier today—your future self will thank you.
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