Sugar has a bad reputation when it comes to health. Sugar is found naturally in all carbohydrate foods, such as fruits and vegetables, grains and dairy products. Consuming whole foods containing natural sugar is fine. Plant-based foods are also rich in fiber, important minerals and antioxidants, and dairy products contain protein and calcium.
Because your body digests these foods slowly, the sugar they contain provides your cells with a steady supply of energy. A high intake of fruits, vegetables and whole grains has also been shown to reduce the risk of chronic diseases such as diabetes, heart disease and some cancers. Effects on the heart
In a 2014 study published in Internal Medicine, Dr. HU and colleagues found a link between a high-sugar diet and a higher risk of dying from heart disease. During the 15-year study, people who got 17 to 21 percent of their calories from added sugar had a 38 percent higher risk of dying from cardiovascular disease than those who ate 8 percent of their calories from added sugar.
"Basically, the higher the added sugar, the higher the risk of heart disease," says Dr. HU.
How sugar actually affects heart health is not fully understood, but there appear to be several indirect links. For example, large amounts of sugar overload the liver. "Your liver metabolizes sugar the same way it metabolizes alcohol, turning dietary carbohydrates into fat," says Dr. HU. Over time, this can lead to more fat accumulation, which can turn into fatty liver disease, a cause of diabetes that increases the risk of heart disease. Excessive consumption of added sugar can increase blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. Too much sugar, especially in sugary drinks, also promotes weight gain by tricking your body into turning off your appetite control system because liquid calories are not as satisfying as solid foods. This makes it easy for people to add calories to their regular diet when they consume sugary drinks.
"The consequences of added sugar consumption—higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease—are all associated with an increased risk of heart attack and stroke," says Dr. HU. how good is it If 24 teaspoons of added sugar a day is too much, what is the right amount? It's hard to say because sugar is not an essential nutrient in your diet. The Institute of Medicine, which sets Recommended Dietary Allowances, or RDA, has not assigned an official number to sugar.
However, the American Heart Association recommends 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. That's close to the amount in a 12-ounce can of soda. Added sugar is reduced
Reading food labels is one of the best ways to control your added sugar intake. Look for the following names of added sugars and try to avoid them or reduce their amount or frequency:
brown sugar
corn sweetener
corn syrup
fruit juice concentrate
high fructose corn syrup
dear
invert sugar
malt sugar
molasses
syrupy sugar molecules ending in "lose" (dextrose, fructose, glucose, lactose, maltose, sucrose)
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