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HomeHEALTHConsumption of 'Free Sugars' Associated with Higher Risk of Disease, Study Suggests

Consumption of ‘Free Sugars’ Associated with Higher Risk of Disease, Study Suggests

Consumption of ‘Free Sugars’ Associated with Higher Risk of Disease, Study Suggests.

According to the United States Food and Drug Administration, free sugars are those added during food processing, packaged as table sugar and other sweeteners, and naturally occurring in syrups, honey, fruit juice, vegetable juice, purees, pastes, and similar products in which the cellular structure of the food has been broken down.

They do not include sugars naturally occurring in dairy or fruits and vegetables that are structurally intact.

According to a new study published in the journal BMC Medicine on Monday, links between carbohydrate consumption and cardiovascular disease may depend on the quality of carbohydrates consumed rather than their quantity.

To test this theory, the authors of the most recent study analyzed diet and health data from more than 110,000 participants in UK Biobank, a cohort study that collected data between 2006 and 2010 from more than 503,000 British adults.

Participants in the new study completed two to five online 24-hour dietary assessments, recording their food and beverage intake multiple times per 24-hour period.

After nine years of follow-up, the researchers found no association between total carbohydrate intake and cardiovascular disease.

When they analyzed how outcomes varied based on the types and sources of carbohydrates consumed, however, they discovered that a higher intake of free sugar was associated with an increased risk of cardiovascular disease and a larger waist circumference.

The greater the consumption of free sugars by participants, the greater their risk of cardiovascular disease, heart disease, and stroke.

According to the National Heart, Lung, and Blood Institute of the United States, cardiovascular disease is the term for all diseases that affect the heart or blood vessels, including stroke, congenital heart defects, and peripheral artery disease (PDF).

Higher intake of free sugars was also associated with higher concentrations of triglycerides, a type of fat derived from butter, oils, and other dietary fats, as well as extra calories the body does not need immediately.

High triglyceride levels, defined as more than 150 milligrams per deciliter, can increase the risk for coronary artery disease and other heart conditions.

Dr. Maya Adam, director of Health Media Innovation and clinical assistant professor of pediatrics at Stanford University School of Medicine, stated via email, “This study adds much-needed nuance to public health discussions regarding the health effects of dietary carbohydrates.”

Adam did not participate in the study. The key takeaway is that not all carbohydrates are created equal.

Free sugars as opposed to sugar in whole foods

The difference in how the body metabolizes free sugar versus sugar in whole foods explains the association between a high intake of free sugar and an increased risk of cardiovascular disease.

Brooke Aggarwal, assistant professor of medical sciences in the cardiology division at Columbia University Irving Medical Center, stated, “Added sugar consumption can promote inflammation in the body, and this can cause stress on the heart and blood vessels, leading to elevated blood pressure.” Aggarwal did not participate in the study.

“Added sugars are commonly found in processed foods that lack nutritional value and may lead to overeating and excessive calorie consumption, which in turn leads to overweight/obesity, a well-established risk factor for heart disease,” Aggarwal said via email.

Experts in nutrition and cardiovascular health concur with the authors’ recommendation to replace free sugars with sugars naturally occurring in whole fruits and vegetables to reduce the risk of cardiovascular disease.

“Whole food carbohydrates require more time to be broken down into simple sugars, and a portion of them — the fiber — cannot be broken down at all,” Adam continued.

This indicates that whole, intact grains do not produce the same blood sugar spikes as simple sugars. Blood sugar spikes cause insulin spikes, which can destabilize our blood glucose and… be the root cause of long-term health problems.”

Adam added that the fiber in whole food carbohydrates acts as a “internal scrub brush” as it moves through the digestive tract. Therefore, we need a certain amount of these ‘good carbs’ in our diets to maintain our health.

The FDA recommends consuming at least 25 grams of fiber per day.

lowering free sugar consumption

Dr. Leana Wen, an emergency physician and professor of public health at George Washington University, said that reading nutrition labels is the first step toward reducing your consumption of added sugars. Wen did not participate in the study.

People frequently consider reducing their caloric intake or avoiding fatty foods, but they may be unaware of the dangers of free sugars, according to Wen.

Adam stated, “When we buy packaged foods, even the ones we don’t consider sweet, such as bread, breakfast cereals, flavored yoghurts, and condiments, these foods typically contain a lot of added sugar, and it adds up.”

Aggarwal recommended reducing your consumption of sugary beverages and substituting them with water sweetened with fruit slices. Eat fresh or frozen fruit instead of cakes, cookies, or ice cream for dessert. She added that foods with a higher fiber content can also help you feel fuller for longer.

Adam stated that cooking and baking at home more frequently is one of the best ways to reduce sugar intake.

Aggarwal stated, “The American Heart Association recommends that added sugars comprise less than 6% of daily calories, which equates to approximately 6 teaspoons of sugar per day for women and 9 teaspoons per day for men.”

Finally, efforts to alter one’s diet should not be limited to the kitchen or grocery store. “Aim for seven to eight hours of high-quality sleep per night,” advised Aggarwal, “as we tend to choose sugarier foods when we are tired.”

Consumption of ‘Free Sugars’ Associated with Higher Risk of Disease, Study Suggests.

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