World Diabetes Day, observed annually on November 14, aims to raise awareness about the chronic disease, promote prevention, and improve access to care. According to the World Health Organization (WHO), diabetes is a chronic condition that occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. There are several types of diabetes, including type 1, type 2, and gestational diabetes, which have significant impacts on health. Many people are unaware they have the disease, highlighting the need for education and awareness.
Nutritionist Yanwe Vincent Delsikreo recently shared his expertise with Tchadinfos on sugar consumption and diabetes prevention. He emphasized that the recommended daily sugar intake for adults is approximately 25 grams, equivalent to five teaspoons or five sugar cubes. For children aged 4-6 years, the recommended daily intake is 19 grams, while for those aged 7-10 years, it is 24 grams. Delsikreo stressed that these recommendations refer to free sugars, such as those added to foods and beverages, and not naturally occurring sugars found in whole fruits and milk.
Delsikreo highlighted the risks associated with excessive sugar consumption, particularly in Chad where tea is a staple beverage. He advised limiting tea consumption to one sugar cube per cup, with no more than two cubes per day. To reduce sugar intake, Delsikreo suggested a gradual reduction plan: week 1, reduce from four to three sugar cubes; week 2, reduce from three to two cubes; and week 3, reduce from two to one cube. He claimed that this approach can help retrain taste buds within 21 days.
The consumption of sugary drinks is a significant concern, according to Delsikreo. He explained that a 50cl bottle of soda contains the equivalent of ten sugar cubes, which can lead to a rapid spike in blood sugar levels. This can cause insulin resistance, a precursor to type 2 diabetes. Delsikreo also noted that sugary drinks are more hazardous than solid sugar because they are quickly absorbed into the bloodstream, leading to an insulin surge and potential long-term health problems.
Delsikreo discussed the role of sweets, biscuits, and cakes in the development of diabetes. While these foods do not directly cause diabetes, chronic consumption can contribute to a higher risk of developing the disease. He identified three key factors that make these foods problematic: high sugar content, saturated fats, and a lack of fiber and micronutrients. Over time, this combination can lead to weight gain, chronic inflammation, insulin resistance, and ultimately, type 2 diabetes.
Excessive sugar consumption has been linked to various health conditions, including type 2 diabetes, obesity, stéatose hépatique non alcoolique (fatty liver disease), cardiovascular disease, and certain cancers. Delsikreo emphasized that his patients who consume high amounts of sugar are more likely to develop these conditions. He also noted that the age of onset for diabetes in Chad has decreased from 50 to 32 years over the past decade, largely due to dietary habits.
To prevent these diseases, Delsikreo recommended several lifestyle changes. He advised limiting sugar intake, particularly in tea and sugary drinks, and promoting the consumption of whole fruits and vegetables. He also suggested reading food labels to be aware of added sugars and opting for water as the primary beverage. By adopting these habits, individuals can reduce their risk of developing diabetes and related health conditions.
Key points
- Limit daily sugar intake to 25 grams or less.
- Avoid sugary drinks and opt for water as the primary beverage.
- Gradually reduce sugar intake to retrain taste buds.
