Many studies are there where it was stated that sugar is not good for your health. And now there is more evidence to support this. Sugar not only affects your teeth but it has extra calories which can lead to obesity and raises the chances of cardiovascular diseases. Free sugar means sugar that is added during the processing of foods. Or the sugar found in honey, syrup, and fruit juice because they are not inside the cells of the food we eat. However, as fruit is processed into juice, the sugars released from the cells become free sugars. Now as the fiber is removed, it is simpler to take extra sugar without realizing it.
Recently a study has been published in BMC medicine which links the relationship between the consumption of free sugar and cardiovascular disease. Researchers reviewed dietary data from over 110,000 persons in the United Kingdom between the ages of 37 and 73. They discovered that every 5% increase in a person’s total calorie intake from free sugars resulted in a 6% increase in the chance of developing heart disease and a 10% increase in the risk of stroke. Notably, they discovered that fiber intake showed a negative relationship with the risk of cardiovascular illness—that is, the more fiber someone ate, the lower their risk of heart disease. Free sugars accounted for approximately 18% of daily calories ingested by those at the highest risk of heart disease or stroke.
higher intake of free sugars was also associated with higher concentrations of triglycerides (a type of fat derived from butter, and oils). Triglyceride levels above 150 milligrams per deciliter are associated with an increased risk of heart disease, such as coronary artery disease. Simple carbohydrate or free sugar-rich diets raise blood sugar levels, causing fat storage and metabolic issues.
Free Sugar and Sugar in Whole Foods
The differences between how the body metabolizes free sugar versus sugar in whole foods. Sugar consumption can cause inflammation in the body, which can put stress on the heart and blood vessels, leading to high blood pressure.
According to American Heart Association, consuming too much added sugar can put you at risk of various diseases like Cardiovascular disease, Cognitive issues, including dementia, Colon cancer, Types of diabetes, High blood pressure, Kidney disease, Liver disease, Obesity, Pancreatic cancer, Retina, muscle, and nerve damage.
How to reduce sugar intake?