How Does Sugar Affect Your Heart Health?
Added sugar can increase risk of heart disease
Added sugar can increase risk of heart disease
Ask most people how sugar can harm your health, and they’ll likely mention weight gain and dental problems. What many may not know is that large amounts of sugar also may raise your risk for type 2 diabetes and heart disease, including coronary artery disease and stroke.
To better understand why consuming sugar can be bad for your heart, it’s important to know the difference between naturally occurring sugars and added sugars.
Natural sugars are found in whole fruits and vegetables and have not been linked to heart disease. Added sugars, as the name implies, are added to food or created when food is processed. They provide calories but no other nutritional value.
Obvious examples of added sugars include table sugar, candy and sodas, but some foods high in added sugars may surprise you, such as packaged pasta sauces and salad dressings, granola and yogurt.
“You don’t need to completely avoid all added sugar, but using great care to minimize your intake of sugared beverages and foods can be very helpful, because it is present in so many foods,” says David Cork, MD, a cardiologist at Scripps Clinic Torrey Pines.
How much is too much sugar?
Current sugar consumption far exceeds recommended guidelines, according to the Centers for Disease Control and Prevention (CDC).
Adult men consume an average of 19 teaspoons of added sugar per day, while adult women consume an average of 15 teaspoons.
The recommended daily limits for added sugar are:
- Men: up to 9 teaspoons (36 grams or 150 calories)
- Women: up to 6 teaspoons (25 grams or 100 calories)
5 ways added sugars affect heart health
1. Weight gain
Many foods and drinks high in added sugar, such as soft drinks and packaged snacks, provide a lot of calories with very little nutritional value. These “empty calories” add up quickly and contribute to excess weight gain, which increases the risk of conditions like hypertension (high blood pressure) and high cholesterol.
2. Hypertension
High sugar diets have been associated with higher blood pressure, a significant risk factor for heart disease and stroke.
3. Insulin resistance
Insulin is a hormone that helps regulate blood sugar levels. Regularly consuming high amounts of sugar can lead to insulin resistance, which is associated with an increased risk of heart disease. “Added sugar is more harmful than sugar in whole foods because the body metabolizes added sugar differently,” Dr. Cork says.
“When we consume high amounts of added sugar, blood sugar levels spike quickly. If the body can’t utilize that excess sugar for energy, it is converted and stored as fat, which also contributes to obesity.”
4. Type 2 diabetes
Insulin resistance forces the pancreas to produce more insulin, which can eventually lead to type 2 diabetes. People with diabetes have a higher risk of heart disease, stroke, and other cardiovascular conditions.
5. Inflammation
High amounts of added sugar can result in chronic inflammation in the heart and blood vessels. This can boost blood pressure and increase heart disease risk.
Read label for added sugars
Understanding what's in your food is essential to managing sugar intake.
“Paying attention to food labels before consumption can help minimize excessive intake of sugar,” Dr. Cork says. “For example, one 12-ounce can of soda may contain eight teaspoons (32 grams) of added sugar.”
Beyond obvious sources like soda, hidden sugars can be found in many unexpected places.
“Even healthy-sounding products like energy drinks may contain 20 tablespoons of sugar or more. Read labels and look for products with low or no added sugar,” Dr. Cork says. “Furthermore, making an effort to consume whole, unprocessed food can pay significant dividends for your health long-term.”
Ways to reduce your added sugar intake:
- If you often use table sugar, try healthier alternatives like stevia, a no-calorie sweetener that won’t affect blood sugar. Keep in mind that molasses, brown sugar, and “raw” sugar are still added sugars.
- Satisfy your sweet tooth with fresh fruits like berries, apples, and oranges. While tropical fruits are higher in sugar, they’re still healthier than candy or sweets.
- Use unsweetened applesauce instead of sugar in baked goods.
- Add fresh fruit slices to sparking water for a refreshing, low-sugar drink.