Can You Get Diabetes from Eating Too Much Sugar?

While most of us can't resist a sweet treat, have you ever wondered if eating too much sugar can cause diabetes? Wonder no more. The hard truth is that, yes, eating too much sugar plays a role in developing diabetes. However, it's not a condition that happens with a few late night candy binges. Many other factors contribute to your risk — outside of a raging sweet tooth.

Chitra Reddy, MD, an endocrinologist with UnityPoint Health, explains what happens in your body when you eat or drink sugar and how too much of it affects your health over time.

What Happens in Your Body When You Eat Too Much Sugar?

When you eat or drink something that contains sugar, your body breaks it down into glucose — a form of energy. Your pancreas then releases a hormone called insulin that helps turn glucose into fuel for you to use throughout the day.

If you eat more sugar than your body needs, the extra sugar is stored as fat. Over time, this can cause weight gain, and your body may stop responding properly to insulin. This is called insulin resistance and can lead to Type 2 Diabetes.

"Think about eating an orange versus drinking a glass of orange juice," Dr. Reddy says. "The orange has fiber, which slows how fast your body breaks down sugar. Orange juice has more sugar and less fiber, so your blood sugar spikes quickly, and your body can’t keep up."

How Much Sugar is Too Much?

Being mindful of how much sugar you consume each day is important. Generally, it should make up less than 10% of your daily calories. For the average adult that’s about 25 grams, or 6-8 teaspoons.

Eating more than that every so often won’t hurt you. However, regularly eating or drinking too much sugar can overwork your pancreas and make it harder for your body to manage your blood sugar levels. This increases your risk for diabetes.

Signs You're Consuming Too Much Sugar

Eating too much sugar in one day can raise your blood sugar levels. If they’re high too often, your body may develop insulin resistance, which can lead to diabetes. Signs you may have diabetes include:

• Blurry vision
• Extreme thirst
• Fatigue
• Frequent urination
• Numbness or tingling in your hands or feet
• Sores or wounds healing slowly (especially on your feet)

In general, men and women share the same symptoms of high blood sugar. However, women may also notice yeast infections or vaginal itching caused by excess sugar in the urine.

Does Having Sugar Make You Crave More Sugar?

"Sugar attracts sugar," Dr. Reddy says. "If you start your day with a donut, your blood sugar spikes fast. Soon after, it drops just as quickly, making you tired and craving another sugary food for a quick boost."

Curbing sugar cravings and preventing after-meal blood sugar spikes begins with building balanced meals. Dr. Reddy says to always put the following foods on your plate:

• Complex carbs (like oats, quinoa or brown rice)
• Protein (like eggs, yogurt or meat)
• Vegetables

If you're craving sweets after a meal, choose a fruit or Greek yogurt with a drizzle of honey instead of candy or cookies to prevent high sugar intake.

Long-Term Risks of Too Much Sugar

By itself, sugar doesn’t cause diabetes, but eating a lot of it over time can lead to serious health problems, like:

• Heart disease
• High blood sugar
• Insulin resistance
• Weight gain

Other factors, like genetics, family history, activity level and being overweight also affect your risk for developing diabetes. The long-term risks of diabetes can include:

• Eye complications
• Heart disease
• Kidney disease

How to Prevent High Sugar Levels

For many people, treating high blood sugar starts with small daily choices that make a big difference:

• Balanced meals
• Drinking plenty of water
• Getting enough sleep
• Regular exercise

Dr. Reddy also reminds patients that diet changes can be emotional as well as physical.

"We’re surrounded by food ads and diet trends that can be confusing," Dr. Reddy says. "At UnityPoint Health, we connect patients with diabetes educators and dietitians to help them make realistic, long-term changes."

For people with prediabetes, medications like GLP-1s may help lower blood sugar and support healthy weight loss. If diabetes has developed, insulin may be necessary to control your blood sugar. If you notice symptoms of high blood sugar or are concerned about your risk for diabetes, talk to your primary care provider about a simple blood sugar test.