HIGH SUGAR INTAKE IS ASSOCIATED WITH adverse health outcomes, including elevated heart disease and stroke risk. Today we explore the sugar and health link.
A study released today reminds us that diets higher in free sugars — including sugar added to soda and processed foods and that found in juices and syrups — are linked to a higher risk of heart disease and stroke.
Consuming excessive amounts of sugar can negatively impact our health in several ways. According to United States government figures, the average American eats an extraordinary 20 teaspoons of sugar daily.
That 20 teaspoons is well above the American Heart Association’s suggestion of six teaspoons per day for women and nine per day for men. Some of the health perils of sugar include:
- Obesity. Sugar is chock full of calories, and taking in too much of it can lead to weight gain and obesity. High sugar intake, in turn, increases the risk of several health problems, such as heart disease, diabetes, and certain types of cancer.
- Diabetes. Too much sugar can lead to insulin resistance, a condition where your body becomes less responsive to insulin, leading to high blood sugar levels. Over time, this can cause type 2 diabetes.
- Tooth decay. Sugar can promote the growth of harmful bacteria in the mouth, leading to tooth decay and gum disease.
- Inflammation. Excess sugar can cause inflammation in the body, which has been linked to several chronic diseases, such as heart disease, cancer, and Alzheimer’s disease.
- Addiction. Sugar can be addictive, and consuming too much of it can lead to a cycle of cravings and overeating, which can further contribute to the negative health effects of sugar.
- Increased risk of heart disease. High sugar intake and an increased risk of heart disease are linked. The sugar can raise blood pressure and triglyceride levels, risk factors for heart disease.
In general, limiting your intake of added sugars is a good idea, and opt for whole, unprocessed foods whenever possible to maintain optimal health.
Excess sugar, heart disease, and stroke
The new study used data about the eating habits of over 110,000 individuals ages 37 to 73 in the United Kingdom. Researchers tracked the subjects’ health outcomes for approximately nine years.
The research team used data from the UK Biobank, a large database of healthcare records, including multiple assessments of subjects’ diets. The researchers estimated carbohydrate intakes, then further broke that down by carbohydrate type to focus on free sugars.
Here are the concerning results:
For each five percent increase in the share of a subject’s total energy intake from free sugars, there was a 1.06 times higher risk of heart disease and a 1.1 times increase in stroke risk.
The study participants with the highest risk of heart disease or stroke took in about 95 grams of free sugar daily, corresponding to about 18 percent of their daily energy intake.
American guidelines recommend that added sugars comprise no more than 10 percent of one’s daily calories. A study author, Oxford University doctoral candidate Cody Watling, offers that the most common sugar forms consumed by the study participants were “preserves and confectionary.”
The latter category includes sugary pastries, scones, and cookies. Other common dietary elements included sugar-sweetened beverages, fruit juice, and desserts. The researchers did not count sugars occurring naturally in whole fruits and vegetables.
Here’s the take of Harvard epidemiologist Dr. Walter Willett: “Avoiding sugar-sweetened beverages is probably the single most important thing we can be doing.” Willett was not involved in the study.
Juice and sugar
One of the ways I dropped my daily sugar intake was to cut out the apple, grape, and orange juice I regularly consumed. Now, such beverages are an occasional tasty indulgence, but I don’t miss their daily use. I am also more cognizant now that my glass of juice was similar to consuming a sugary soft drink (I was partial to Coca-Cola).
As I pared down my added sugar intake, I upped my fiber. I am glad I did, as the Oxford researchers discovered a positive relationship between fiber and heart health: Five grams daily appeared to be associated with a four percent lower risk of heart disease. The relationship did not hold up when the researchers controlled for body mass indexes.
My take — Excess sugar and health
The current study joins a growing body of evidence linking high-sugar diets to health risks, including cardiovascular ones. Historical studies have also demonstrated the health benefits of fiber. I am glad that the current study included sugars in syrups, honey, and fruit juice in their analysis (instead of sticking only to added sugars).
The types of carbohydrates we consume may matter more than the total amount. I plan to continue minimizing the consumption of sugar-sweetened beverages and confectionary products with added sugars. Does this mean no chocolate cake for me? Well, no. No, it doesn’t.
I join the researchers hoping to see more investigations into the connection between free sugar consumption and stroke risk. I will end with four ways I try to keep my sweet tooth in check.
Four ways to check your sugar intake
Do you want to cut back on the sweet stuff? Here are four tips that may help you achieve success:
- Minimize sodas and other sugar-sweetened beverages.
- Keep fruits handy (instead of cookies, candy, cookies, or other sweet treats). This approach has been important for me, as I love cookies, candy, and more.
- Read ingredient labels. It is shocking how manufacturers hide sugar in places you may not suspect. Look at the label of your spaghetti sauce (note to self — make the homemade stuff).
- Keep in mind that sugar has numerous aliases. When reading the food container labels, look for corn sweetener, corn syrup, dextrose, glucose, fructose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose.
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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
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