Sugar: The Devil's Candy That's Destroying Your Health
According to the International Diabetes Federation (IDF), China has the largest number of diabetics in the world, with an estimated 114.4 million adults aged 20-79 living with diabetes in 2021. This is followed by India with 79.4 million, the United States with 34.2 million, and Indonesia with 29.1 million.
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The IDF estimates that the number of people with diabetes will increase to 642 million by 2045 due to a number of factors, including the aging population, increasing obesity rates, and changes in diet and lifestyle.
Below is a table of the top 10 countries with the largest number of diabetics in 2021, (Source: IDF)
Incidentally, India, European Union, China, United States, Brazil, Indonesia, Russia, Pakistan, Mexico are also the top sugar consuming nations - It is interesting to note that many of these nations also tend to have the highest levels of diabetics.
In order to understand diabetes we need to examine sugar. Sugar is a type of simple carbohydrate that can be found naturally in some foods and drinks, such as fruits, honey, and milk. However, many processed foods and drinks contain "added sugar", which can have numerous negative effects on human health. Sugar is often added to improve the taste, texture, or shelf life of processed food, or to mask the taste of other ingredients, such as artificial flavors or preservatives.
Next, we need to examine the hormone Insulin, which is produced by the pancreas, and is responsible for helping the body use glucose, (a type of sugar found in the bloodstream), for energy.
When we consume food, our bodies breaks down carbohydrates into glucose which then enters the bloodstream. Insulin helps the glucose get into the cells, where it can be used for energy. It is a vital hormone for maintaining blood sugar levels and preventing diabetes complications.
If there is not enough insulin, or if the body does not use insulin properly, glucose levels can build up in the bloodstream. This can lead to a condition called diabetes.
There are two main types of diabetes: type 1 and type 2.
Type 1 diabetes: In type 1 diabetes, the body does not produce any insulin. As the result, people with type 1 diabetes need to take insulin injections every day to control their blood sugar levels and stay alive.
Type 2 diabetes: In type 2 diabetes, the body does not use insulin properly. This means that people with type 2 diabetes may need to take insulin injections, or they may be able to manage their blood sugar levels with diet and exercise.
Insulin is also important for storing glucose for later use. When we eat, our bodies produce more insulin than we need. This extra insulin helps the body store glucose in the liver and muscles. This stored glucose can then be used for energy between meals or during times of physical activity.
Negative Effects Of Consuming Excessive Sugar
Excessive sugar in your diet can increase the risk of weight gain and obesity, which can lead to other health problems like diabetes and heart disease
It can raise the levels of blood pressure, triglycerides, and inflammation in the body, which can damage the blood vessels and increase the risk of heart attack, stroke and type 2 diabetes
It can cause tooth decay by feeding the bacteria in the mouth that produce acid and erode the enamel.
It can increase the risk of diabetes by impairing the function of insulin, a hormone that regulates blood sugar levels.
It can contribute to non-alcoholic fatty liver disease, a condition where excess fat accumulates in the liver and causes inflammation and scarring.
It can affect the brain and mental health by altering the mood, memory, learning, and cognition.
To avoid these harmful effects, it is recommended to limit the intake of sugar. Some ways to reduce the consumption of added sugar are:
- Read nutrition labels and choose foods and drinks that have little or no added sugar. And by sugar we mean sucrose, corn syrup, high fructose corn syrup and dextrose.
- Avoid or limit sugary drinks, such as sodas, juices, sports drinks, and energy drinks.
- Choose fresh fruits or unsweetened dried fruits instead of candies, cookies and cakes.
- Using natural sweeteners, such as honey, maple syrup, or stevia, in moderation instead of refined sugar.
- A balanced diet of whole grains, lean proteins, healthy fats, fruits and vegetables is the key to good health
Diabetes: The Modern-Day Pandora's Box
Of all the negative effects listed above, diabetes is perhaps the most insidious. This condition is a veritable Pandora's box, leading to a host of other complications that can have a devastating impact on a person's health
Diabetes is often caused by a combination of genetics and lifestyle factors, such as being overweight or obese, not getting enough exercise, and eating an unhealthy diet.
There is no cure for diabetes, but it can be managed with medication, diet, and exercise
Diabetes is a long-term condition that affects how your body handles glucose (sugar) in your blood. If you don't manage your diabetes well, it can lead to various health problems that can harm different parts of your body, such as your heart, kidneys, nerves, eyes, skin, and teeth.
Health Problems Caused By Diabetes
Heart disease and stroke: Diabetes makes you more likely to develop high blood pressure, high cholesterol, and the hardening of the arteries, which can cause heart attacks and strokes.
Kidney disease: Diabetes can harm the blood vessels in your kidneys, making them less able to remove waste and fluids from your blood. This can lead to kidney failure or end-stage renal disease, which requires dialysis or a kidney transplant.
Nerve damage: Diabetes can cause neuropathy (harm to the nerves) in various parts of your body, especially in your feet and legs. This can result in numbness, tingling, pain, weakness, and loss of feeling. Nerve damage can also affect your digestion, bladder function, and blood pressure.
Eye damage: Diabetes can cause retinopathy (harm to the retina), cataracts (clouding of the lens), and glaucoma (increased pressure in the eye), which can affect your vision or lead to blindness .
Skin problems: Diabetes can affect your skin by causing dryness, itching, infections, ulcers, and slow wound healing. Some skin conditions are more common in people with diabetes, such as diabetic dermopathy (brown spots on the shins), necrobiosis lipoidica diabeticorum (yellowish patches on the lower legs), and acanthosis nigricans (darkened skin folds) .
Dental problems: Diabetes can increase your risk of gum disease and tooth decay by affecting your saliva production and immune system. High blood sugar can also make it harder for your mouth to heal from infections or injuries .
These are some of the possible health problems that diabetes can cause. However, they are avoidable if you manage your blood sugar levels, eat a healthy diet, exercise regularly, take your medications as prescribed, and have regular check-ups with your doctor.
How to Monitor Your Blood Sugar Levels and Take Control of Your Diabetes
Managing diabetes is all about keeping your blood sugar levels in check. There are a few different ways to monitor your blood sugar levels, and the best method for you will depend on your individual needs and preferences.
Use a blood glucose meter: This is a small, handheld device that you use to prick your finger and collect a drop of blood. Then place the blood on a test strip and insert the test strip into the meter. The meter will then display your blood sugar level. The entire process is swift and painless
Use a continuous glucose monitor (CGM): This is a small, wearable device that continuously measures your blood sugar levels. The CGM sends your blood sugar levels to a receiver or smartphone app, so you can see your levels in real time.
Use a flash glucose monitor (FGM): This newer CGM device allows you to get a reading of your blood sugar levels without having to prick your finger. The FGM uses a small, painless applicator to scan your skin and get a reading of your blood sugar levels.
The best way to monitor your blood sugar levels will depend on your individual needs and preferences. If you are just starting to monitor your blood sugar levels, a blood glucose meter may be a good option. If you are more experienced with monitoring your blood sugar levels, a CGM or FGM may be a better option.
No matter which method you choose, it is important to test your blood sugar levels regularly. This will help you to track your progress and make adjustments to your treatment plan as needed. You should also keep a record of your blood sugar levels so you can see how they are trending over time.
By monitoring your blood sugar levels regularly, you can help to keep your diabetes under control and prevent serious complications.
