Includes Added Sugars
Also known as: Free Sugars, Non-Milk Extrinsic Sugars, Sucrose, Glucose, Fructose, Added Sugars
Overview
Added sugars are sugars that are introduced to foods and beverages during processing or preparation. They differ from natural sugars found in whole foods like fruits and vegetables. Common forms of added sugars include sucrose, glucose, and fructose, and they are often used to enhance taste, texture, and shelf life. While they provide high calorie content, added sugars lack essential nutrients and their excessive consumption is linked to various health issues. Research indicates a solid body of evidence highlighting the negative health impacts of added sugars, underscoring the need for dietary moderation.
Benefits
There are no established health benefits associated with added sugars. Instead, the evidence overwhelmingly supports the notion that limiting added sugar intake is vital for reducing the risk of health issues, including obesity, cardiovascular diseases, and dental problems. High-quality studies, including systematic reviews and meta-analyses, have consistently shown that higher added sugar consumption correlates with adverse metabolic changes and increased CVD risk, particularly among specific populations such as children and those with preexisting conditions.
How it works
Added sugars are rapidly absorbed in the gastrointestinal tract and primarily metabolized in the liver. This metabolic process can lead to increased triglyceride production and insulin resistance, contributing to weight gain, cardiovascular disease (CVD), and other metabolic disorders. The intake of added sugars affects several biological pathways, including glycolysis and gluconeogenesis, impacting overall metabolic health.
Side effects
Excessive consumption of added sugars is associated with numerous adverse effects. Common side effects include weight gain, increased risk of dental caries, and elevated blood pressure and cholesterol levels, all occurring in more than 5% of the population. Less common effects (1-5%) may include an increased risk of cardiovascular disease and heart failure. Rarely (less than 1%), severe metabolic disorders such as type 2 diabetes can arise from long-term excessive intake. While there are no direct drug interactions, high sugar intake can reduce the efficacy of medications for conditions like diabetes and hypertension. Individuals with diabetes, cardiovascular risks, or dental issues should particularly limit their intake. Special populations, including children and pregnant women, should exercise additional caution.
Dosage
There is no minimum recommended dose for added sugars; instead, health guidelines emphasize limiting their intake. The World Health Organization advises that adults should keep their daily free sugar consumption below 10% of total energy intake and ideally less than 5%. There is no established maximum safe dosage, but excessive consumption correlates with numerous health risks. No specific timing is recommended for sugar consumption; moderation is key. Individuals are advised to avoid sugary beverages and foods high in added sugars given their rapid absorption and high calorie content.
FAQs
How much added sugar is safe to consume daily?
Ideally, intake should be less than 5% of total daily energy intake to promote better health.
What are the best ways to reduce added sugar intake?
Read food labels, avoid sugary drinks, and choose whole foods over processed ones for healthier alternatives.
Are added sugars safe for everyone?
No, certain populations such as those with diabetes, cardiovascular risks, or dental issues should limit their intake.
Is there a best time to consume added sugars?
No specific timing is recommended for sugar consumption; moderation remains essential.
What happens if I reduce my added sugar intake?
You may experience weight loss, improved blood sugar control, and a decreased risk of CVD and dental caries.
Research Sources
- https://www.mdpi.com/2072-6643/14/20/4226 – This network meta-analysis examines the relationship between added sugars and cardiovascular disease risk, analyzing data from over 109,000 participants. While associations were seen, heterogeneity across studies highlighted the complexity of drawing clear conclusions.
- https://pubmed.ncbi.nlm.nih.gov/34986271/ – A systematic review and meta-analysis of randomized controlled trials revealing that high added sugar intake significantly increases the risk of cardiovascular events and adverse metabolic changes.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1472612/full – This systematic review investigated the association of dietary sugar intake with the risk of depression and anxiety, concluding that higher sugar intake, particularly added sugars, correlates with increased mental health issues.
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