Added sugar refers to any sugar that is added to foods and beverages during processing, cooking, or at the table. This differs from naturally occurring sugars found in fruits, vegetables, and dairy products, which are accompanied by essential nutrients such as fiber, vitamins, and minerals. Added sugars, by contrast, provide energy in the form of calories but lack any nutritional benefit, earning them the label “empty calories.”
As Harvard Health reported, consuming excessive added sugar is common in many modern diets, particularly in countries like the United States and the UK, where processed foods and sugary drinks dominate. On average, added sugars contribute around 10 per cent of daily calories, but a significant portion of the population consumes far more than this, sometimes reaching 25 per cent or higher. This overconsumption has serious implications for heart health.
High added sugar intake linked to increased risk of heart disease
Research published in JAMA Internal Medicine has drawn a clear connection between high added sugar intake and cardiovascular disease. A 15-year study examining adults’ sugar consumption found that individuals who consumed 25 per cent or more of their daily calories from added sugar were more than twice as likely to die from heart disease compared with those whose intake was below 10 per cent.
Importantly, this association remained significant regardless of age, sex, body mass index, or physical activity levels. This indicates that sugar itself, rather than being simply a factor linked to weight gain or obesity, plays a direct role in increasing cardiovascular risk. Sugar-sweetened beverages are the largest contributors to added sugar intake. Sodas, energy drinks, and sports drinks alone account for more than one-third of added sugar consumption in many countries. Beyond beverages, common dietary sources include baked goods such as cakes, pastries, and cookies; fruit drinks; ice cream and frozen desserts; candy; and ready-to-eat cereals.
The ubiquity of added sugar in everyday foods means that many people consume far more sugar than they realise. Even seemingly “innocent” products, such as breakfast cereals or flavoured yogurts, can contain significant amounts of sugar, contributing to long-term health risks.
Understanding how excess sugar affects heart health and nutrition
Nutritionists highlight two primary concerns about added sugar. Firstly, high sugar intake is strongly associated with weight gain and dental cavities. Secondly, sugar provides calories without accompanying nutrients, often displacing more nutritious foods from the diet. Diets high in added sugar can reduce the intake of fruits, vegetables, whole grains, and other nutrient-dense foods, which are critical for maintaining overall health.
Some people assume that eating a generally healthy diet might counteract the negative effects of sugar. However, research shows that this is not the case. In the JAMA study, participants’ diets were evaluated using the Healthy Eating Index, a measure of how closely they adhered to dietary guidelines. Even individuals with high-quality diets who consumed large amounts of added sugar faced increased cardiovascular mortality. Dr Teresa Fung, adjunct professor of nutrition at the Harvard School of Public Health, emphasises that sugar itself is a risk factor for heart disease, independent of overall diet quality.
How added sugar contributes to heart disease and recommended limits
The mechanisms by which added sugar increases heart disease risk are complex but increasingly understood. Consuming sugar-sweetened beverages can elevate blood pressure, a major contributor to heart disease. High sugar intake may also stimulate the liver to release harmful fats, such as triglycerides, into the bloodstream. Both elevated blood pressure and high levels of circulating fats are well-established risk factors for cardiovascular disease. Over time, these factors can lead to the development of atherosclerosis, heart attacks, and other serious cardiovascular events. Unlike guidelines for salt and saturated fat, recommendations for added sugar are less well defined.
The Institute of Medicine suggests that added sugars should make up less than 25 per cent of daily calorie intake. However, more recent guidance from the American Heart Association is stricter: women should consume no more than 100 calories of added sugar per day, roughly equivalent to six teaspoons, and men should limit their intake to 150 calories, or nine teaspoons. To contextualise, a standard 12-ounce can of soda contains around nine teaspoons of sugar. Drinking just one daily can put women and most men over the recommended limit, highlighting how easy it is to exceed safe sugar levels without even realising it.
Practical strategies for reducing sugar intake
Also Read | When is ventilator support needed: Conditions, warning signs, risks, and recovery explained
As Harvard Health reported, consuming excessive added sugar is common in many modern diets, particularly in countries like the United States and the UK, where processed foods and sugary drinks dominate. On average, added sugars contribute around 10 per cent of daily calories, but a significant portion of the population consumes far more than this, sometimes reaching 25 per cent or higher. This overconsumption has serious implications for heart health.
High added sugar intake linked to increased risk of heart disease
Research published in JAMA Internal Medicine has drawn a clear connection between high added sugar intake and cardiovascular disease. A 15-year study examining adults’ sugar consumption found that individuals who consumed 25 per cent or more of their daily calories from added sugar were more than twice as likely to die from heart disease compared with those whose intake was below 10 per cent.
Importantly, this association remained significant regardless of age, sex, body mass index, or physical activity levels. This indicates that sugar itself, rather than being simply a factor linked to weight gain or obesity, plays a direct role in increasing cardiovascular risk. Sugar-sweetened beverages are the largest contributors to added sugar intake. Sodas, energy drinks, and sports drinks alone account for more than one-third of added sugar consumption in many countries. Beyond beverages, common dietary sources include baked goods such as cakes, pastries, and cookies; fruit drinks; ice cream and frozen desserts; candy; and ready-to-eat cereals.
The ubiquity of added sugar in everyday foods means that many people consume far more sugar than they realise. Even seemingly “innocent” products, such as breakfast cereals or flavoured yogurts, can contain significant amounts of sugar, contributing to long-term health risks.
Understanding how excess sugar affects heart health and nutrition
Nutritionists highlight two primary concerns about added sugar. Firstly, high sugar intake is strongly associated with weight gain and dental cavities. Secondly, sugar provides calories without accompanying nutrients, often displacing more nutritious foods from the diet. Diets high in added sugar can reduce the intake of fruits, vegetables, whole grains, and other nutrient-dense foods, which are critical for maintaining overall health.
Some people assume that eating a generally healthy diet might counteract the negative effects of sugar. However, research shows that this is not the case. In the JAMA study, participants’ diets were evaluated using the Healthy Eating Index, a measure of how closely they adhered to dietary guidelines. Even individuals with high-quality diets who consumed large amounts of added sugar faced increased cardiovascular mortality. Dr Teresa Fung, adjunct professor of nutrition at the Harvard School of Public Health, emphasises that sugar itself is a risk factor for heart disease, independent of overall diet quality.
How added sugar contributes to heart disease and recommended limits
The mechanisms by which added sugar increases heart disease risk are complex but increasingly understood. Consuming sugar-sweetened beverages can elevate blood pressure, a major contributor to heart disease. High sugar intake may also stimulate the liver to release harmful fats, such as triglycerides, into the bloodstream. Both elevated blood pressure and high levels of circulating fats are well-established risk factors for cardiovascular disease. Over time, these factors can lead to the development of atherosclerosis, heart attacks, and other serious cardiovascular events. Unlike guidelines for salt and saturated fat, recommendations for added sugar are less well defined.
The Institute of Medicine suggests that added sugars should make up less than 25 per cent of daily calorie intake. However, more recent guidance from the American Heart Association is stricter: women should consume no more than 100 calories of added sugar per day, roughly equivalent to six teaspoons, and men should limit their intake to 150 calories, or nine teaspoons. To contextualise, a standard 12-ounce can of soda contains around nine teaspoons of sugar. Drinking just one daily can put women and most men over the recommended limit, highlighting how easy it is to exceed safe sugar levels without even realising it.
Practical strategies for reducing sugar intake
- Reducing added sugar does not mean giving up sweetness entirely.
- Nutrition experts recommend choosing fruit-based desserts or plain fruit, which provide natural sweetness along with fibre, vitamins, and minerals.
- Replacing sugary drinks with sparkling water mixed with a small amount of fruit juice is a practical alternative.
- Making gradual and consistent dietary changes can significantly reduce sugar intake and improve long-term heart health.
Also Read | When is ventilator support needed: Conditions, warning signs, risks, and recovery explained
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