As we know, sugar is naturally present in all foods that contain carbohydrates, such as fruit and vegetables, cereals and even dairy products (lactose). We can certainly say that consuming correct quantities of whole foods that naturally contain sugars does not create problems, on the contrary. Alongside sugars, foods of plant origin also contain a good amount of fibre, essential minerals and antioxidants, useful for our health. It has also been proven that high consumption of fruits, vegetables and whole grains reduces the risk of chronic diseases, such as diabetes, heart disease and some types of cancer.
Likewise, milk and dairy products are sources of calcium and proteins with high nutritional value. Things change when a large quantity of added sugar is consumed, the sugar that food manufacturers often add to foods to sweeten their flavor. Let’s talk about carbonated and sugary drinks, fruit juices, flavored yogurts, cookies, cakes, candies and most processed foods. The result is that we often consume too much added sugar. How many? To hear ithe National Cancer Institute, in the United States for example, adult men take on average 24 teaspoons of added sugar per day, equivalent to about 380 calories.
“The impact of excess sugar on obesity and diabetes is well documented, but one thing that may surprise many is how excess sugar can have a serious impact on heart health“, says Dr Frank Huprofessor of nutrition at the Harvard TH Chan School of public health. In a study published in 2014 on Jama Internal Medicine, Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of death from heart disease. Over the course of the study, which lasted 15 years, people who hired from 17% to 21% of calories from added sugars had a 38% higher risk to die of cardiovascular disease than those who they consumed 8% of calories in the form of added sugars.
“Basically, the higher the intake of added sugars, the higher the risk of heart disease,” says Dr. Hu. The connections between excess sugar and heart health are indirect. For example, high amounts of sugar sthey overload the liver. “Your liver metabolizes sugar in the same way as alcohol and converts dietary carbohydrates into fat” says Dr. Hu. Over time, this can lead to increased fat accumulation, which can turn into fatty liver disease, which contributes to diabetes, which increases the risk of heart disease.
To consume too much added sugar increases chronic inflammation, pathological pathways leading to heart disease. Excessive sugar consumption, especially in sugary drinks, also contributes to weight gain by causing the body to turn off its appetite control system because liquid calories are not as satisfying as calories from solid foods. “The effects of added sugar intake – inflammation, weight gain, diabetes and fatty liver disease – are all linked to an increased risk of heart attack and stroke“, says Dr. Hu.
Self 24 teaspoons of sugar added per day are too many, What is the right amount? It’s hard to say, since sugar it is not a required nutrient in the diet. However, the American Heart Association suggests that women consume no more than 100 calories (about 6 teaspoons or 24 grams) and men no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day. To be clear, it is the quantity contained in a single can of carbonated and sweetened drink 33 cl.
Considering all of the above, How can we keep added sugar under control? It is certainly good to avoid adding sugar to our foods and drinks. And then reading food labels is one of the best ways. Do we find cane sugar written? Corn syrup, fruit juice concentrate, malt sugar, syrup sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)? Better to avoid.
