Added sugars in foods linked to cardiovascular disease, study finds

Eating too many free sugars, also known as added sugars, may seem harmless at the time, but it increases your risk for cardiovascular disease, according to a study. new study published in the UK.

Free sugars are those added during food processing; packaged as table sugar and other sweeteners; and occurring in syrups, honey, fruit juice, vegetable juice, purees, spreads and similar products in which the cellular structure of the food has been broken down, according to the US Food and Drug Administration (FDA). They do not include sugars that naturally occur in dairy or structurally whole fruits and vegetables.

Previous studies have reported that links between carbohydrate consumption and cardiovascular disease may depend on the quality, not the quantity, of carbohydrates consumed, according to the new study published last week in the journal “BMC Medicine”.

To test this theory, the authors behind the latest research looked at diet and health data from more than 110,000 people who participated in the UK Biobank, a cohort study that collected data between 2006 and 2010 on more than 503,000 adults in the UK. United.

People participated in two to five 24-hour online dietary assessments, recording their food and beverage intake multiple times in each 24-hour period. After more than nine years of follow-up, the researchers found that total carbohydrate intake was not associated with cardiovascular disease.

But when they looked at how the results differed depending on the types and sources of carbohydrates eaten, they found that a higher intake of free sugar was associated with a higher risk of cardiovascular disease and a larger waist circumference.

The more free sugar some participants consumed, the greater their risk of cardiovascular disease, heart disease and stroke. All heart disease is cardiovascular disease, but cardiovascular disease is the term for all types of diseases that affect the heart or blood vessels, such as stroke, congenital heart defects and peripheral artery disease, according to the Institute National Heart, Lung, and Blood Institute.

Higher intakes of free sugars were also associated with higher concentrations of triglycerides — a type of fat that comes from the butter, oils and other fats people eat, as well as extra calories their bodies don’t immediately need. Having high levels of triglycerides — defined as more than 150 milligrams per deciliter — can increase your risk of heart disease, such as coronary artery disease.

“This study provides much-needed nuance to public health discussions about the health effects of dietary carbohydrates,” said Maya Adam, MD, director of Health Media Innovation and clinical assistant professor of pediatrics at Stanford University School of Medicine, by email. Adam was not involved in the study. “The key takeaways are that all carbohydrates are not created equal.”

Free sugars vs sugar in whole foods

The link between higher free sugar intake and cardiovascular disease risk lies in differences between how the body metabolizes free sugar versus sugar in whole foods.

“Added sugar can promote inflammation in the body, and that can put stress on the heart and blood vessels, which can lead to increased blood pressure,” said Brooke Aggarwal, assistant professor of medical sciences in Columbia University’s division of cardiology. Irving Medical Center. Aggarwal was not involved in the study.

“Added sugars are often found in processed foods that have little nutritional value and can lead to overeating and excess calories, which in turn leads to overweight/obesity, a well-established risk factor for heart disease,” Aggarwal said via email.

Based on their findings, the authors suggest replacing free sugars with non-free sugars that naturally occur in whole fruits and vegetables to reduce the risk of developing cardiovascular disease – and experts in nutrition and cardiovascular health agree.

“Whole carbs take longer to break down into simple sugars, and one part of them – the fiber – cannot be broken down at all,” added Adam.

“This means that whole, intact grains don’t cause the same spikes in blood sugar that we experience when we eat simple sugars. Blood sugar spikes trigger insulin spikes, which can destabilize our blood glucose and be the underlying cause of long-term health problems.”

Additionally, the fiber in whole-grain carbs acts as an “internal brush” as it passes through the digestive system, Adam added. “That’s why, generally speaking, we need a certain amount of these ‘good carbs’ in our diets to stay healthy.”

Total fiber intake should be at least 25 grams per day, according to the FDA.

Reducing free sugar intake

Awareness is the first step to reducing your intake of free sugars, so look at nutrition labels when shopping, said the analyst at CNN Leana Wen, emergency physician and professor of public health at George Washington University. Wen was not involved in the study.

“People often think about cutting calories or not consuming fatty foods, but they may not be aware of the dangers of free sugars,” Wen said.

“When we buy packaged foods – even those we don’t consider sweet like bread, breakfast cereals, flavored yogurts or condiments – these foods often have a lot of added sugar,” said Adam.

Cut back on sugary drinks and opt for water sweetened with fruit slices, suggested Aggarwal. Eat fresh or frozen fruit for dessert instead of cakes, cookies or ice cream. Higher-fiber foods can also help you feel fuller for longer, he added.

Cooking at home more often is one of the best ways to reduce sugar in your diet, Adam said.

“The American Heart Association recommends that added sugars make up less than 6% of calories per day, which equates to about 6 teaspoons of sugar per day for women and 9 teaspoons per day for men,” said Aggarwal.

Finally, efforts to change your diet shouldn’t just happen in the kitchen or the grocery store. “Aim to get at least seven to eight hours of good quality sleep a night, as we tend to choose higher-sugar foods when we’re tired,” said Aggarwal.