As if it's not enough that high levels of sugar in the diet can lead to obesity, diabetes, high blood pressure, dementia, dyslipidemia, and cirrhosis of the sugar lover, a new study now suggests that it can also lead to cardiovascular disease
This was revealed in a study that aimed to find a link between sugar added in meal preparation or processed foods and the risk of death from a heart problem.
The study, published in JAMA Internal Medicine, looked at the sugar intake and health of about 31,000 male and female adults, with an average age of 44, in the course of about a total of 15 years, in five- to six-year periods between 1998 and 2010. The researchers found that 70 percent of the participants consumed 10 percent or more of their calories from added sugar, which is also called "empty calories." About 10 percent of the participants consumed more than 25 percent of their calories from added sugar.
Dietary guidelines set by the U.S. government in 2010 say that Americans should consume no more than 15 percent of their daily calories from added sugars on any given day. The World Health Organization (WHO), on the other hand, set a more conventional limit at 10 percent. The American Heart Association sets a limit of 100 calories per day for added sugars for women and 150 for men. The Institute of Medicine is the most lenient by setting a 25 percent limit.
Those in the study who consumed 15 percent of their daily calories from sugar were at a higher risk of dying from heart disease. They were found to be 18 percent more likely to contract the disease and dying from it, and the likelihood of death doubled for those whose sugar consumption accounted for 21 percent of their daily calories intake. For Americans, this added sugar generally comes from soda and other sugary drinks.
The study measured the sugar added to processed food and drinks, including packaged bread, tomato sauce, and salad dressing, which contain added sugar although they don't taste sweet. The study excluded naturally occurring sugar in fruit and other foods.
These calculated risks of developing heart disease and the likelihood of death were also found to be completely independent of other factors like weight, smoking, cholesterol level, and physical activity. This means that there is a direct and specific relationship between sugar intake and cardiovascular disease.
"Our findings indicate that most US adults consume more added sugar than is recommended for a healthy diet," said the study's authors in their conclusion. "A higher percentage of calories from added sugar is associated with significantly increased risk of CVD mortality."
However, the solution is clearly to limit sugar intake. Unfortunately, that is easier said than done. Registered dietician Lisa Gloede talked to Healthline and gave some tips on how to cut back on the consumption of added sugars. She suggests that consumers should substitute fruit for ice cream, candies, or pastries for dessert, and limit adding sugar only to slightly sweeten healthy meals. She also says that sugary confections are not meant to be consumer for frequent snacking, and to watch out for sugars not just in sodas, but in other drinks like coffee and energy drinks.
