Sugar is viewed with mixed feelings in terms of its impact on health. Naturally occurring sugars are found in all foods containing carbohydrates, including fruits, vegetables, grains, and dairy products. It is generally acceptable to consume these whole foods that contain natural sugars. Plant-based foods provide significant amounts of fiber, essential minerals, and antioxidants, while dairy products offer protein and calcium.
The body processes sugars from these foods gradually, providing a steady and sustained source of energy to cells. Moreover, diets rich in fruits, vegetables, and whole grains have demonstrated benefits in reducing the risk of chronic illnesses such as diabetes, heart disease, and certain cancers.
Consuming Sugar
Consuming excessive added sugar poses significant health risks, contributing to various health issues beyond just obesity and diabetes. Common sources of added sugar in the American diet include soft drinks, cereals, baked goods, and processed foods. Even seemingly non-sweet items like soups and bread can contain added sugars.
Studies have linked high consumption of added sugar to an increased risk of heart disease mortality. Studies revealed that individuals consuming 17% to 21% of their calories from added sugar had a 38% higher likelihood of dying from cardiovascular diseases compared to those with lower sugar intake. This underscores the direct correlation between higher sugar consumption and elevated heart disease risk.
Impact on heart
The mechanisms behind sugar’s impact on heart health are complex and not fully understood. However, excessive sugar intake can lead to liver overload and fat accumulation, similar to how alcohol is metabolized. This contributes to conditions like fatty liver disease and increases the risk of diabetes, both of which are linked to higher chances of developing heart disease.
Moreover, high sugar intake can elevate blood pressure and promote chronic inflammation, which are known pathways to cardiovascular problems. Additionally, liquid calories from sugary beverages can disrupt the body’s natural appetite regulation, leading to overconsumption of calories and subsequent weight gain.
How much is too much?
Total sugar, which includes added sugar, is often listed on food labels in grams. Pay attention to both the amount of sugar per serving and the total number of servings. For instance, a product might say it contains 5 grams of sugar per serving, but if you typically have three or four servings, you could easily consume 20 grams of sugar, much of which might be added sugar.
It’s also important to monitor the sugar you add to your food and drinks. Nearly half of added sugar in diets comes from beverages, such as coffee and tea. A study found that a majority of coffee and tea drinkers add sugar or sweeteners to their drinks, significantly increasing their daily intake of added sugar.
Summary
In summary, while sugar’s detrimental effects on obesity and diabetes are well-documented, its profound impact on heart health underscores the importance of reducing added sugar intake for overall well-being.
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