A recent analysis from
the Center for Disease Control indicates regular consumption of too much sugar and other added sweeteners increases
the risk of dying from heart disease, even when one maintains a healthy weight.
The study also concluded that most Americans are consuming far more sugar than
is recommended.
The results are based
on data collected from the National Health and Nutrition Examination Survey
which has tracked the eating patterns of over 31,000 U.S. residents from 1988
through 2010. The study found that over
the period of the survey, the average adult took in about 16% of their calories
from added sweeteners, and 10% of adults got more than 25% of their calories
from added sweeteners. The natural
sugars in juice were not included in the study although it is likely these
impact the body similarly to added sugars.
The study found that compared
to people who got less than 10% of their daily calories from added sugars,
those taking in 10-25% of their calories from added sugar were 30% more likely
to die of cardiovascular disease during the study period. And, those who got 25%
or more of their calories from added sugar were more than twice as likely to
die of cardiovascular disease. The
relationship between sweetener consumption and cardiovascular related death rates
was independent of other factors known to impact heart health including weight,
smoking, age, gender, physical activity, socioeconomic status, and other
aspects of an unhealthy diet.
Added sugars include
all caloric sweeteners that are incorporated into foods including brown sugar,
syrup, and honey. Sugar-sweetened
beverages are by far the single largest source of added sugar in the American
diet, accounting for 37.1% of all that is consumed nationally. A typical can of regular soda contains 35-40
grams of sugar (7-8% of a 2,000 calorie diet) while a 20-oz bottle has 65-75g
of sugar (13-15% of a 2000 calorie diet).
How much sugar intake is too much?
This is still a matter of debate.
The Institute of Medicine recommends added sugars make up less than 25%
of a person's daily calories, while the World Health Organization suggests the
limit should be much lower, no more than 10% of caloric intake. And, the American Heart Association sets the
limit for added sugars at 100 calories per day for women (about 6 teaspoons) and
150 calories (about 9 teaspoons) per day for men. This study's results corroborate the
recommendations from the American Heart Association, limiting sugar to no more
than 15% of caloric intake.
Aside from leading to
weight gain, excessive intake of added sugar appears to negatively affect
health in several ways. It has been linked to the development of high blood
pressure, increased triglycerides (blood fats), low HDL (good) cholesterol,
fatty liver problems, as well as making insulin less effective in lowering
blood sugar.
What
to do: Avoid added
sugar as much as possible. Even at a
healthy weight, a daily 20-oz serving of soda alone puts you over the limit of
sugar intake. Beware not only of foods
we typically think of as sweets.
"Healthy foods" such as granola bars, cereal, sauces, canned &
dried fruit, and yogurt contain substantial amounts of added sweeteners.
Article
adapted from:
http://www.medpagetoday.com/Cardiology/Prevention/44114
http://www.reuters.com/article/2014/02/03/us-sugar-diet-idUSBREA121IK20140203
http://www.usatoday.com/story/news/nation/2014/02/03/added-sugars-heart-disease-death/5183799/
Source:
Yang Q, Zhang Z, Gregg EW, Flanders W, Merritt R, Hu
FB. Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA
Intern Med. 2014;():. bit.ly/1bW7SpA
No comments:
Post a Comment