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Added Sugars

Also known as: refined sugars, saccharides, sugars and syrups, sweeteners, Added Sugars

Overview

Added sugars refer to sugars and syrups that are incorporated into foods during processing or preparation, distinct from naturally occurring sugars in whole foods such as fruits and dairy. Common types include sucrose and high-fructose corn syrup. They are prevalent in various processed products including soft drinks, candies, and sauces. The excessive intake of added sugars is linked to significant health problems, including obesity, type 2 diabetes, and cardiovascular diseases. To mitigate these risks, public health guidelines recommend limiting added sugars and encourage the consumption of whole, nutrient-rich foods, promoting healthier dietary habits and better overall health outcomes.

Benefits

Reducing added sugar intake presents multiple health benefits. Evidence indicates that limiting consumption can lead to a 9% reduction in all-cause mortality and a 10% decrease in the risk of cardiovascular disease. Individuals struggling with obesity and type 2 diabetes experience notable health improvements when substituting added sugars with healthier alternatives. Moreover, focusing on nutritious food aids in weight management and enhances overall health while reducing the risk of chronic diseases, showcasing the impact of responsibly managing added sugar intake on well-being.

How it works

When consumed, added sugars are rapidly metabolized into glucose, causing spikes in blood glucose levels which stimulate insulin secretion from the pancreas. Prolonged excessive sugar consumption may lead to insulin resistance, often a precursor to type 2 diabetes. High blood glucose levels also exacerbate triglyceride levels and inflammation, both contributing factors to various chronic health conditions. Therefore, moderating added sugar consumption is vital for maintaining healthy blood glucose levels and overall health.

Side effects

High intake of added sugars, particularly exceeding 5% of total daily calories, is associated with several adverse health effects such as obesity, increased risk of type 2 diabetes, cardiovascular diseases, and dental issues like cavities. Certain groups, including pregnant women, children, older adults, and individuals with existing health concerns, are more vulnerable to these effects. A high-sugar diet can worsen metabolic disorders, underscoring the need for dietary adjustments to avert negative health consequences. Adhering to recommended limits for added sugars is crucial for long-term health and disease prevention.

Dosage

The advised daily maximum for added sugars is 25 grams (approximately 6 teaspoons) for women and 36 grams (about 9 teaspoons) for men, constituting less than 10% of total daily caloric intake. To adhere to these guidelines, individuals should explore sugar alternatives, meticulously inspect food labels for hidden sugars, and significantly decrease processed food consumption. These measures are essential in establishing healthier eating behaviors and minimizing health risks linked to excessive added sugar intake.

FAQs

How much sugar is safe to consume?

It is recommended to limit added sugars to less than 10% of daily energy intake.

What are the best ways to reduce sugar intake?

Focus on whole foods, limit processed foods and sugary beverages, and read food labels closely.

Is sugar addictive?

While not technically addictive, high sugar intake can lead to cravings and habitual overconsumption.

Can sugar cause depression and anxiety?

Research suggests a potential link between high sugar intake and increased risk of depression, especially in women.

Research Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4311848/ – This systematic review discusses the health impacts of added sugars, showing correlations between high sugar consumption and various chronic diseases. It emphasizes the need for moderation in sugar intake to support public health guidelines.
https://www.apa.org/news/press/releases/stress/2020/getting-over-sugar – A study by the American Psychological Association highlights how excessive added sugar consumption can affect mental health, particularly in women, contributing to increased levels of depression.