Diabetes is a chronic illness that affects millions of people worldwide. According to the International Diabetes Federation, around 463 million people between the ages of 20 and 79 have diabetes.

This number is expected to increase to approximately 700 million by 2045. Diabetes can have a devastating impact on the lives of those who suffer from it, affecting their health, lifestyle and overall quality of life. One of the factors that contribute to the prevalence of diabetes is the consumption of sugary drinks.

In this article, we discuss how sugary drinks can increase your risk for diabetes and what you can do to reduce your risk.

What are Sugary Drinks?

Sugary drinks are any beverages that contain added sugars, such as soda, fruit drinks, energy drinks, and sports drinks. These drinks are loaded with sugar, which makes them high in calories and can contribute to weight gain and obesity.

According to the American Heart Association, the average American consumes around 22 teaspoons of sugar daily, which translates to approximately 350 calories from sugar alone.

How Do Sugary Drinks Increase Your Risk for Diabetes?

Research has shown that consuming sugary drinks can increase your risk for type 2 diabetes. Type 2 diabetes is a chronic condition that affects how the body processes blood sugar (glucose).

When we consume food or beverages containing glucose, our body produces insulin, which helps regulate the amount of glucose in our bloodstream. Drinking sugary drinks can overload the body with sugar, causing the body to produce more insulin than it needs. Over time, this can lead to insulin resistance, where the body becomes less responsive to insulin.

This can ultimately result in type 2 diabetes.

Another way sugary drinks can increase your risk for diabetes is by contributing to weight gain and obesity. Obesity is a leading risk factor for developing type 2 diabetes.

Drinking sugary drinks can provide a significant number of empty calories that contribute to weight gain. The more sugary drinks you consume, the more calories you consume, which can lead to weight gain and ultimately, obesity.

The Link Between Sugary Drinks and Diabetes

Studies have shown a clear link between the consumption of sugary drinks and an increased risk for developing type 2 diabetes.

A study published in the Journal of the American Medical Association found that individuals who drank one or more sugary drinks per day had an 18% higher risk of developing type 2 diabetes than those who did not consume sugary drinks. Additionally, a study published in the British Medical Journal found that for every additional 12-ounce serving of sugary drinks consumed per day, the risk of developing diabetes increased by 18%.

How to Reduce Your Risk for Diabetes

Reducing your consumption of sugary drinks is an excellent way to reduce your risk for developing type 2 diabetes. Here are some tips to help you cut down on sugary drinks:.

Drink water instead of sugary drinks. Choose water or plain soda water as your default beverage.
If you crave flavor, try infusing your water with fruit or herbs, or add a splash of fruit juice to plain soda water for a refreshing, low-calorie beverage.
Avoid buying sugary drinks in bulk, as it can be tempting to consume them if they are readily available.
Read nutrition labels carefully and be mindful of the sugar content of your drinks.
If you must consume sugary drinks, stick to small serving sizes and limit your consumption to occasional treats rather than daily habits.

The Bottom Line

Sugary drinks can contribute to weight gain, obesity, and an increased risk of type 2 diabetes. Reducing your consumption of sugary drinks is an important step in reducing your risk for developing this chronic illness.

Choose water or low-calorie drinks as your default beverage, and limit your consumption of sugary drinks to occasional treats. A healthy lifestyle, including a balanced diet and regular exercise, can also help reduce your risk for diabetes.