In addition to the known effects on dental health and weight, sugar could play a role in overall health.
Some research has investigated the relationship between sugar consumption and the risk of cardiovascular disease and has found that a high consumption of simple sugars interferes with fat metabolism and seems to be associated with an increased risk of mortality from cardiovascular disease.
Not only caries
It is certain that sugars make you fat and that obesity and overweight are associated with a greater risk of developing, in addition to diabetes and cancer, also cardiovascular diseases.
In addition, consuming sugar creates a sort of addiction: immediate well-being and the fake feeling of satiety derive from sudden rises in insulin and blood sugar levels. These peaks, however, precipitate within a short time, triggering the stimulus of hunger and a new desire to eat sweets.
The most recent research states that the role of sugars could be even higher than that of saturated fats in increasing the risk of cardiovascular disease, as they are associated with increased levels of LDL cholesterol and triglycerides. In the presence of habits such as sedentary lifestyle, unhealthy diet, smoking and excess alcohol, the high consumption of sugars and starches also contributes to the oxidation of the arteries, with consequences for heart health.
But as with fats, sugars must also distinguish between various categories: sucrose and fructose are more harmful than glucose and starches in causing metabolic abnormalities. In fact, excessive consumption of fructose can promote hepatic steatosis, a condition better known as fatty liver, which is a risk factor for cardiovascular disease.
In general, it would be advisable to drastically reduce the intake of refined carbohydrates and simple sugars that often constitute the basic ingredients of many industrial products and beverages of more common use.
Beware of etiquette
The maximum dose of sugar recommended by the World Health Organization is 0 grams per day, equal to about 25 teaspoons, or less than 5% of total calories. A very easy limit to overcome, and not only for added sugars. Very often, in fact, sugar is hidden in foods where you would not expect to find it: preserves and sauces, packaged bread, ready sauces, breakfast cereals, juices, syrups. They are also very rich foods such as fruit yogurt, jams, ice cream.
How much sugar do we consume? A can of cola/orange juice contains 34 grams, a 200 ml fruit juice 29, a fruit yogurt 25, a glass of ready tea 20, a tablespoon of ketchup 14 and 30 grams of dark chocolate 15. Values to keep in mind especially in the diet of children and adolescents who in Italy hold the primacy of the fattest in Europe.
To keep under control the amount of sugar taken, in addition to the added one, it is therefore better to check the labels of the products purchased: glucose, glucose syrup, sucrose, cane sugar, invert sugar, fructose, maltose, dextrins, would be avoided or at least limited as much as possible.
The American Heart Association, at the conclusion of a study on the risks of excess sugar, recommends not to give sugar-containing foods to children under two years and, for adolescents, to limit the number of sugary drinks to one per week.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.