Diet

A Daily Added Sugar Intake of More Than 6 Tablespoons Has Been Linked to Asthma, Depression, and Stroke.

  • Foods contain sugar naturally, but it can also be added during production or cooking.
  • Understanding the risks of consuming too much sugar is still a work in progress for researchers.
  • According to a recent comprehensive analysis, sugar consumption is linked to several detrimental health effects, such as heart disease and other cancers.
  • Individuals can take action to reduce their use of added sugars and beverages with added sugar.

It’s important to give nutrients to the body which requires. To avoid obtaining too much or too little of any one vitamin, careful balancing is required. Although sugar is a nutritional staple, excessive sugar consumption can harm one’s health.

A recent review of umbrellas: According to a Trusted Source study that was published in The BMJ, dietary sugar consumption was linked to several unfavorable health outcomes, including weight gain, gout, type 2 diabetes, cardiovascular disease, and specific cancer types. The quality of the evidence, nevertheless, varied.

Based on these results, the review authors advise consumers to limit their intake of added sugars to six tablespoons or less per day and to have no more than one sugar-sweetened beverage per week.

 

Added Sugars and Natural Sugars

The term “dietary sugar” covers a variety of carbohydrates kinds. For instance, sugars include lactose, fructose, and glucose. People will obtain some of the sugar they need by consuming meals like fruit and milk, which naturally contain some sugarTrusted Source.
 
Any sugar that producers or consumers add to foods is referred to as added sugar. Organizations like MyPlate.gov make suggestions for decreasing the use of added sugars based on this distinction.
 
People cannot completely cut out sugar from their diets because the body needs a certain amount, but the source is crucial. Journalist and licensed dietician Molly Kimball, who was not engaged in the study, provided the following explanation to Medical News Today: Our bodies primarily use glucose as fuel for the muscles, brain, and central nervous system. Your body’s cells require glucose to survive. But since many foods, including proteins and carbohydrate-containing foods like vegetables and whole grains, can be naturally transformed by our bodies into glucose, we don’t need to include extra sugars (such as sucrose or glucose) in our meals.
 

Effects of Consuming Sugar on Health

Almost 8,500 articles totaled 73 meta-analyses in this comprehensive review. The review’s authors were interested in learning how eating sugar affected various health outcomes. Drinking sugar-sweetened beverages, which can be a large source of added sugar, was one topic of particular attention.

The authors of the review discovered several negative links between eating sugar and poor health outcomes. They found the following highlights in their research:

  • Increasing body weight was linked to greater consumption of sugar-sweetened beverages.
  • An increased risk of gout, coronary heart disease, and all-cause mortality was linked to increased consumption of sugar-sweetened beverages.
  • Consuming dietary sugar was linked to an increased chance of developing specific cancers, including pancreatic, breast, prostate, and total cancer mortality.
  • Consuming dietary sugar has been linked to several detrimental cardiovascular outcomes, such as hypertension, coronary heart disease, heart attacks, and stroke.

They also discovered a few other detrimental links between consuming sugar and 45 different health issues, such as melancholy, oral health issues, and childhood asthma. The evidence linking sugar consumption to cancer is currently weak, according to researchers, and this subject needs more research. The strength of the evidence supporting the correlations was also inconsistent.

The review’s findings are quite stunning and convincing, said Dr. Felix Spiegel, a bariatric surgeon at Memorial Hermann in Houston, Texas, who was also not involved in the study. Consuming too much sugar significantly raises the risk of metabolic diseases like diabetes, cancer, heart disease, psychiatric disorders, and dental issues.

The review’s conclusions are strong and compelling. Consuming too much sugar significantly raises the risk of metabolic diseases like diabetes, cancer, heart disease, psychiatric disorders, and dental issues.

To avoid as many of the numerous adverse health effects as possible, the researchers advise further reducing sugar intake to less than 25 grams per day, or approximately six teaspoons, and no further than 355 ml of sugar-candied drinks daily. De Angelis, Eva

 

Study Boundaries

This review did have several shortcomings. First, scientists admit that there was a chance for some publication bias. Second, the researchers were constrained by the limitations of the studies they reviewed and by the variations among the investigations. Studies, for instance, have examined sugar intake using a variety of techniques, many of which have a high potential for data collection errors. Researchers also used various methods to calculate sugar intake.
 
Reviewers were unable to determine the amount of sugar in certain items. The authors also emphasize how crucial it is to look for multiple confounding variables before interpreting results and drawing conclusions.
Because of funding conflicts, some of the analyses that were included had outcomes that should be read with caution. Last but not least, the present reviewers neglected to consider the conflicting objectives of the many studies from the meta-analyses they examined.
 

How To Reduce Your Sugar Intake

Individuals can take action to reduce their intake of added sugars by consulting with medical specialists and other experts as necessary. Although every person has different needs, the findings of this study indicate that restricting added sugars may help prevent some undesirable health effects.
 
Dr. Spiegel provided the following recommendations for cutting back on sugar intake: Reading labels and checking for hidden sugar are two ways to reduce intake. Avoiding packaged foods is also a great idea. Fruits are a great alternative that is also highly beneficial. Simple grilling or air frying should be used for meat, fish, and poultry without the addition of seasoning or glaze. Instead, use a lot of natural spices. Constantly consuming water is also beneficial. Drinking less alcohol that is sweet can help limit your consumption of sugar.
 
Lean proteins, whole grains, fruits, and vegetables all provide the natural glucose required to maintain a healthy body. If you do consume packaged goods, check the nutritional labels and be aware of how specific foods affect your daily sugar intake, advised registered dietitian Molly Kimball, who was not involved in the study.
 

Conclusion

According to a recent comprehensive analysis, sugar consumption is linked to several detrimental health effects, such as heart disease and other cancers. we discovered several negative links between eating sugar and poor health outcomes such as weight gain, gout, coronary heart disease, and all-cause mortality. Consuming dietary sugar has been linked to several detrimental cardiovascular outcomes, such as hypertension, coronary heart disease, heart attacks, and stroke. To avoid as many of the numerous adverse health effects as possible, the researchers advise further reducing sugar intake to less than 25 grams per day.
 

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