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Excessive consumption of free sugars linked to increased risk of cardiovascular disease.
Free sugars refer to sugars added to foods and beverages by
manufacturers, cooks, or consumers, as well as those naturally present in
honey, syrups, fruit juices, and fruit juice concentrates. These types of
sugars are often used to sweeten processed foods and drinks, including soft
drinks, desserts, and snacks. While they may make food taste better, consuming
excessive amounts of free sugars has been linked to a range of health problems,
including an increased risk of cardiovascular disease (CVD).
CVD is a term that covers a range of conditions affecting
the heart and blood vessels, including coronary heart disease, stroke, and
heart failure. According to the World Health Organization (WHO), CVD is the
leading cause of death globally, accounting for an estimated 17.9 million
deaths each year.
Research has shown that consuming large amounts of free
sugars can have negative effects on various aspects of cardiovascular health.
For example, a study published in the Journal of the American Medical
Association found that consuming more than 10% of daily calories from added
sugars was associated with a significantly increased risk of CVD mortality.
Another study, published in the journal Circulation, found that drinking
sugar-sweetened beverages was associated with an increased risk of coronary
heart disease.
The mechanisms behind the link between free sugars and CVD
risk are complex, but several factors are thought to contribute. For example,
consuming large amounts of free sugars can lead to weight gain and obesity,
both of which are major risk factors for CVD. Additionally, high intake of free
sugars can raise levels of triglycerides, a type of fat in the blood that is
also associated with CVD risk. Finally, consuming a diet high in free sugars
can lead to insulin resistance and inflammation, both of which are thought to
play a role in the development of CVD.
Given the evidence linking free sugars to increased CVD
risk, it is important to limit consumption of these types of sugars. The WHO
recommends that adults and children should limit their intake of free sugars to
less than 10% of their total energy intake. However, many people exceed this
limit, and some consume much more than the recommended amount. To reduce free
sugar intake, individuals can choose to eat a diet rich in whole, unprocessed
foods, including fruits, vegetables, and whole grains, and limit their intake
of sugar-sweetened beverages and processed foods high in added sugars.
In conclusion, while free sugars may make food taste better,
consuming large amounts of these sugars can have negative effects on
cardiovascular health. To reduce the risk of CVD, it is important to limit
intake of free sugars and consume a diet rich in whole, unprocessed foods. By
making these small changes to their diets, individuals can improve their
cardiovascular health and reduce their risk of developing CVD.
Dr. Tirthankar Mukherjee
MD(Internal Medicine), MRCP(UK)
MRCP(Edinburgh), Fellowship in Diabetes (Chennai)
DNB( Internal Medicine), MNAMS
Physician & Diabetologist
Associate Professor & Senior Consultant (KIMS)Bangalore.
Reference :
- Wang,
H., et al. (2014). "Added sugar intake and cardiovascular diseases
mortality among US adults." JAMA Internal Medicine, 174(4), 516-524.
- Malik,
V. S., et al. (2010). "Sugar-sweetened beverages and risk of
metabolic syndrome and type 2 diabetes: a meta-analysis." Diabetes
Care, 33(11), 2477-2483.
- Te
Morenga, L., et al. (2012). "Dietary sugars and body weight:
systematic review and meta-analyses of randomized controlled trials and
cohort studies." BMJ, 346, e7492.
- World
Health Organization. (2015). "Guideline: Sugars intake for adults and
children."
- Mozaffarian,
D., et al. (2012). "Identifying whole grain foods: a comparison of
different approaches for selecting more healthful whole grain
products." Public Health Nutrition, 15(12), 2250-2256.
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