There’s a lot of talk about sugar when it comes to diabetes. Between managing your blood sugar, checking your levels, and avoiding complications of high blood sugar, it’s easy to see why people associate diabetes with sugar.

Because diabetes has to do with blood sugar, some people believe eating too many sweets causes the condition. Although what you eat can play a role, diabetes doesn’t have just one cause.

If you’re wondering whether your sugar consumption led to diabetes — or you’re concerned that you’re eating too much sugar and could be at risk — this article provides some answers.

Risk Factors for Diabetes

Researchers are still learning exactly how type 2 diabetes develops. They do know that it involves two main problems — your body may either not make enough insulin or have trouble using this hormone properly (a condition known as insulin resistance). Insulin helps your body turn blood sugar (glucose) into energy.

Because many factors can lead to these problems, type 2 diabetes is often referred to as a multifactorial condition — meaning it usually has more than one cause.

Genetics

You’re more likely to develop diabetes if it runs in your family, which suggests your genes may play a role. Some people have gene variants (changes in specific genes) that affect their pancreas, which is the gland that produces insulin.

Obesity

Obesity is one of several other health conditions that raise your risk of diabetes. Extra body weight, especially around the waist, can make it harder for your body to use insulin. Obesity is a medical condition in which a person’s body mass index (BMI), a measure of weight relative to height, is 30 or higher. However, diabetes isn’t linked only to body size. People with lower body weights can also develop type 2 diabetes, depending on other risk factors like age, family history, or physical activity level.

Eating too much sugar doesn’t directly cause diabetes, but sugary foods are high in calories, and eating more calories than your body needs can lead to weight gain.

Other Health Conditions

Some people have a higher risk of diabetes because of other health conditions. For example, endocrine disorders (conditions that affect hormone levels) can increase your risk. These conditions include:

• Cushing’s syndrome — Having too much cortisol (a hormone related to stress)
• Hypothyroidism — Making too little thyroid hormone
• Hyperthyroidism — Making too much thyroid hormone

Activity Level

Being inactive is another risk factor for type 2 diabetes. Whether you have a desk job, face mobility issues, or simply don’t get much exercise, not moving enough throughout the day can raise your risk. Physical inactivity can also lead to weight gain, increasing the chance of developing insulin resistance and type 2 diabetes.

Diet and Diabetes

In terms of diabetes risk, what and how much you eat matters. Over time, eating too many calories can raise blood sugar. Certain foods are also linked to a higher risk. A diet high in sugar, red meat, or fried foods may lead to a higher risk of insulin resistance and type 2 diabetes.

High-Carbohydrate Diets

Carbohydrates, or carbs, are one of your body’s main sources of energy. When you eat carbs, your body breaks them down into glucose (sugar), which raises your blood sugar levels. Eating too many carbs at once can make your blood glucose rise quickly.

People living with diabetes often need to watch their carb intake, but not all carbs are the same. Foods with fiber, a type of carbohydrate found in vegetables, beans, and whole grains, have a low glycemic index. This means they raise blood sugar more slowly and help with blood sugar control, making them good choices.

Refined, highly processed, and sugary carbs — including white bread, white rice, cereal, and pastries — have a high glycemic index and raise blood sugar quickly. These foods also tend to have little nutritional value and are best avoided or limited.

High-Sugar Diets

Eating excess sugar isn’t the only risk factor for diabetes, but some research suggests a link between a high-sugar diet and type 2 diabetes. Sugary foods and drinks are high in calories and may lead to unwanted weight gain, which some research suggests is the main link between sugar and type 2 diabetes. However, one large study found that drinking lots of sugary soft drinks was a significant risk factor regardless of body weight.

DiabetesTeam members have suggested healthier swaps for sugary drinks:

• “You might try replacing soda drinks with fruit-infused water.”
• “I avoid all those sorts of drinks and make kombucha now. It is fermented tea, and I flavor it with ginger — tastes great and is really good for you.”

Different Types of Sugar and Diabetes

Not all sugars are the same, even though your body turns them all into glucose. Natural sugars found in healthy foods, such as dairy products like milk or fruits like watermelon, usually come in small amounts and along with helpful nutrients like fiber, vitamins, and minerals. Natural sugars aren’t linked to diabetes risk when eaten as part of a balanced diet.

However, added sugars found in processed foods can raise risks of weight gain, diabetes, and heart disease — especially when eaten in large amounts. Added sugars are found in candy, soda, baked goods, and many packaged foods.

Common types of sugar listed on food labels include:

• Glucose — Found in table sugar and other sweeteners
• Maltose — Found in grains
• Sucrose — Found in table sugar
• Fructose — Found in sweeteners like high-fructose corn syrup, honey, and agave nectar

Most added sugars have a combination of glucose and fructose. Sugars with a higher glycemic index, like glucose and maltose, raise your blood sugar quickly. Eating foods that cause a blood sugar spike is another risk factor for type 2 diabetes.

Controllable vs. Noncontrollable Diabetes Risk Factors

Multiple factors can contribute to the insulin resistance that can lead to diabetes. Some of these are within your control, while others are not. Understanding both can help you make informed choices to reduce your risk or manage the condition more effectively.

Controllable Diabetes Risk Factors

Controllable diabetes risk factors are lifestyle habits and behaviors you can work on to help prevent or delay diabetes. These include your:

• Food and drink choices
• Physical activity level
• Tobacco use

Even small changes in these areas can make a big difference. For example, eating fewer sugary foods and processed carbs, moving your body more, and cutting back on soft drinks may help lower your diabetes risk.

Noncontrollable Diabetes Risk Factors

Still, eating less sugar alone doesn’t guarantee you won’t develop diabetes. You may still be at risk because of other factors that you can’t change. These include:

• Your family history or genetics
• Certain medical conditions
• Your age (increased risk after 45)

In some cases, genetic factors may be strong enough that diabetes develops even with a healthy lifestyle. That’s why it’s important to stay aware of your risk and work with your doctor on a plan that fits your needs.

Communicate With Your Doctor

If you’re concerned about your risk of developing diabetes, bring it up with your doctor. They can help you understand your risk or help you manage diabetes if you already have it.

Your healthcare provider might recommend meeting with a registered dietitian. These healthcare professionals are trained to help you better understand how food affects your blood sugar and how to make eating choices that support your health.

Talk With Others Who Understand

DiabetesTeam is the social network for people with diabetes and their loved ones. On DiabetesTeam, members come together to ask questions, give advice, and share their stories with others who understand life with diabetes.

Did you eat a lot of sugar before being diagnosed with diabetes? How have your sugar-eating habits changed? Share your experience in the comments below, or start a conversation by posting on your Activities page.