In popular conversations, diabetes is often blamed squarely on one culprit: sugar. While it’s true that managing blood sugar levels is central to the condition, medical experts warn that blaming sugar alone paints an incomplete—and sometimes misleading—picture.
So, what really causes diabetes? And why isn’t sugar the only villain in the room? Here’s what health experts and science have to say.
🔍 Understanding Diabetes: More Than Just “Too Much Sugar”
Diabetes is a chronic metabolic disorder that affects how your body converts food into energy. There are two major types:
- Type 1 Diabetes: An autoimmune condition where the body attacks insulin-producing cells in the pancreas.
- Type 2 Diabetes: A progressive condition where the body becomes resistant to insulin or doesn’t produce enough of it.
There’s also gestational diabetes, which occurs during pregnancy and typically resolves after childbirth.
Contrary to common belief, sugar does not directly cause any of these types. In fact, the causes vary and are more complex.
🧬 What Actually Causes Diabetes?
- Genetics and Family History
If your parents or close relatives have diabetes, your risk increases significantly—especially for type 2 diabetes. Studies show a person with a diabetic parent has up to a 50% higher risk of developing the condition. - Obesity and Inactivity
Excess body fat, especially around the abdomen, contributes to insulin resistance. A sedentary lifestyle also reduces the efficiency of insulin. - Poor Dietary Patterns — Not Just Sugar
Diets high in processed foods, unhealthy fats, refined carbohydrates, and low in fiber and nutrients can disrupt metabolism. While sugary drinks and snacks contribute, they are only part of the picture. - Chronic Stress and Poor Sleep
Long-term stress raises cortisol levels, which can increase insulin resistance. Poor sleep has also been linked to impaired glucose tolerance. - Hormonal and Autoimmune Factors
Type 1 diabetes is not caused by diet at all. It’s an autoimmune disease that can develop early in life, where genetics and unknown environmental triggers play a role. - Ethnicity and Social Determinants
African, Hispanic, South Asian, and Native American populations face higher risks—often due to genetic predisposition and limited access to healthy food and healthcare.
📊 The Sugar Confusion: Why the Myth Persists
Sugar, particularly in sweetened beverages and ultra-processed snacks, can spike blood glucose levels, especially in people already predisposed to insulin resistance. However, consuming sugar does not cause diabetes in isolation.
According to the American Diabetes Association (ADA):
“Diabetes is not caused by eating sugar. Instead, it is caused by a combination of genetic and lifestyle factors.”
That said, diets that are chronically high in added sugars may contribute to weight gain, which is a key risk factor for type 2 diabetes.
🧠 Myth vs. Fact: Busting Common Misconceptions
| 🔺 Myth | ✅ Fact |
|---|---|
| Eating sugar causes diabetes. | Not true. Sugar alone doesn’t cause diabetes; it’s one factor among many. |
| Only overweight people get diabetes. | False. Thin people can also develop type 2 diabetes, especially if genetically predisposed. |
| Type 1 diabetes is caused by bad lifestyle habits. | Completely false. Type 1 is autoimmune and unrelated to diet. |
| You must cut out all carbs and sugar to avoid diabetes. | Misleading. A balanced diet with healthy carbs is key—total restriction isn’t necessary. |
🗣️ What Experts Say
Dr. Ifeoma Okafor, an endocrinologist at Lagos University Teaching Hospital (LUTH), explains:
“Diabetes is a multifactorial condition. Sugar intake plays a role, especially in people already at risk, but it is not the sole cause. Genetics, body composition, and hormonal functions are crucial factors.”
A similar view is held by Professor James Ekundayo, a nutrition scientist:
“The rise in type 2 diabetes in Nigeria and globally has more to do with urban diets and physical inactivity than sugar itself. It’s about total lifestyle.”
🍽️ How to Truly Reduce Your Risk
If you’re concerned about diabetes, here are science-backed ways to lower your risk:
- ✅ Maintain a healthy weight through regular physical activity.
- 🥦 Eat more fiber (vegetables, legumes, whole grains).
- 🚫 Limit ultra-processed and sugary foods, especially sweetened drinks.
- 💤 Prioritize sleep and manage stress levels.
- 🩺 Get regular checkups, especially if diabetes runs in your family.
📣 Bottom Line
Sugar is not the sole cause of diabetes. It is a contributing factor, especially when combined with other risks like obesity, poor diet, and inactivity—but the real story is far more complex. Understanding this helps reduce stigma and promotes better prevention strategies.
So the next time someone says, “Stop eating sugar or you’ll get diabetes,” you can answer:
“It’s not just about sugar—it’s about the whole picture.”
