2024-02-13 19:45:42
When it comes to carbohydrates and cardiovascular health, evidence suggests that quality trumps quantity; That is, the quality of carbohydrate-rich food you consume is more important than the quantity eaten.
Abundance of sugar in the diet
A new study finds that this is especially true for sugar; One of the most abundant carbohydrates in the traditional American diet.
Sugars occur naturally in many whole foods; Including fruits, vegetables, dairy products and grains. However, the bulk of the sugar in our diet is added sugar, and it comes mostly from high-fructose corn syrup, or sucrose.
Sucrose, also known as table sugar, is extracted mainly from sugar cane and sugar beets.
Diets high in these manufactured sugars are associated with an increased risk of coronary artery disease, according to a study published on September 1, 2023, in the American Journal of Clinical Nutrition. The results were drawn from nutritional and health data for regarding 144,000 people who participated in two longitudinal studies conducted by Harvard University: the “Nurses’ Health Study” and the “Health Professionals Follow-up Study.”
Benefits of sugars from fruits and vegetables
In this context, Dr. Joan Manson explained; “Anyway,” said the head of the Department of Preventive Medicine at Harvard-affiliated Brigham and Women’s Hospital, who co-authored the study. “The sugars found naturally in fruits and vegetables were not associated with a higher risk of heart problems.”
In reality; Eating more fruits and vegetables appears to reduce the risk of heart disease. One possible reason for this is that these foods are rich in fiber, which slows down the rate of digestion and absorption of sugar into the bloodstream. Which in turn reduces the risk of weight gain and diabetes. Fruits and vegetables also contain minerals (especially potassium) and plant chemicals called polyphenols, which keep blood vessels healthy.
Disadvantages of added sugars
in contrast; Added sugars provide “empty” calories and can promote weight gain. beside that; A constant flow of sugary drinks and foods can overwhelm your body’s blood sugar control system, setting the stage for diabetes. In turn, excess weight and diabetes increase the risk of heart disease.
Beside that; Having too much added sugar in the diet can stimulate the liver to release triglycerides and other types of fats into the bloodstream. Having high levels of blood fats (especially harmful cholesterol) contributes to the risk of cardiovascular disease.
And now; How much added sugar is too much? The Dietary Guidelines for Americans recommends that added sugar be no more than 10 percent of total daily calories. Regarding a typical diet containing 2000 calories; This means 200 calories, or 50 grams of added sugar, per day. However; We find that the majority of Americans far exceed this limit; Added sugars in the daily diet of some of them reach 20 percent or even 30 percent of total calories. According to Dr. Manson.
Sources of added sugars
According to the Dietary Guidelines, regarding 70 percent of added sugars come from the following five types of food and drink:
* Sweetened drinks; Such as cola, fruit juices, and sports drinks.
* Desserts and sweet snacks; Including biscuits, cakes, pies, ice cream… and other frozen dairy desserts and donuts.
* Coffee and tea drinks sweetened with sugar; Including canned and bottled products, as well as those served in cafes.
*Candy.
* Breakfast cereals and flakes.
To find out how much sugar you are consuming, check the nutritional labels on the foods you eat; According to Dr. Manson’s advice. FDA special labeling regulations require food manufacturers to list the amount of added sugar in grams per serving.
Other common products with added sugars include: yogurt, canned fruit, barbecue sauce, ketchup, salad dressings, pickles, salsa, and picante sauce. If you regularly eat sweet items bought from restaurants, bakeries or cafes, you should ask for information regarding added sugar, or it may be available online.
If you need to reduce your intake of added sugars; Avoiding sweetened beverages is often the easiest place to start.
It is noteworthy that a regular 12-ounce (350 millilitre) drink contains regarding 40 grams of sugar. Premium coffee drinks, which are often loaded with flavored syrup and topped with sweetened whipped cream, typically contain similar amounts.
Instead, try sparkling water with a little fruit juice. Here, Dr. Manson says: “Do not worry regarding adding a teaspoon of sugar to your coffee or tea; “Because this is just a small fraction of what store-bought sodas or other sugary drinks contain.”
And don’t forget to eat more fruit! Enjoy the variety; Because all fresh fruits are healthy, but be sure to also eat those that are particularly rich in “flavanols” and other types of “polyphenols,” such as apples and pears, as well as strawberries and raspberries.
* “Harvard Heart Letter” – Tribune Media Services
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