Get to know the key facts
On December 9, 2024, the journal Frontiers in Public Health released the results of a study they had conducted exploring sugar sources and their impact on the body. In this gallery, you'll find everything you need to know about this study including who was involved, the surprising results, and how they might impact you and your life. Sugar and its sources can play a big role in our health so be sure to read on.
Curious about which sugar source is the worst? Click through now to find out.
The study surveyed 70,000 Swedish women and men's diet and lifestyle choices from 1997 to 2009. The data included incidences of cardiovascular disease, such as strokes, heart attacks, and heart failures.
Researchers analyzed sugar consumption in three main categories: sugary beverages, sweets such as pastries, and sugar toppings like honey or sugar in tea or coffee.
The study found that there was a higher risk of heart disease associated with consuming sugary beverages (including sodas and fruit drinks that aren't pure juice) than baked goods.
One surprising fact was that the participants with the least sugar intake didn't always have the lowest risk of heart disease. This suggests other factors might be involved.
The study is considered observational, meaning it found associations but cannot definitively prove sugar consumption causes heart disease.
Researchers did adjust for factors that might influence the study such as age, alcohol consumption, smoking, exercise levels, and BMI.
The population studied was primarily of European descent, which may limit the application of the results.
One theory is that people who have very low sugar intake may replace sugar with other unhealthy foods or nutrients.
Additionally, it's possible that people who restrict sugar intake may already have health conditions.
Liquid sugars are absorbed quicker since they don't need to be broken down like solid foods do.
Solid foods usually contain fiber, protein, or fats, all of which can slow digestion and release sugar at a slower rate into the bloodstream.
If you're consuming liquid sugars then you likely won't feel full, which can lead to appetite dysregulation and ultimately, overeating.
Yes, most Americans consume excess added sugar, with sugary drinks being an easy target for reduction.
The portion sizes of beverages have grown significantly over the years from standard 8-ounce (250 ml) bottles to 20-ounce servings (500 ml), which means more sugar.
The American Heart Association recommends no more than six teaspoons of added sugar per day for women and nine teaspoons for men.
It can be extremely challenging to completely cut sugar out of your diet. Instead, try reducing it little by little. If you cut back one serving per day, for example, and then increase this as time goes on, you can achieve your goals.
Sugar is sometimes found in unexpected places. For example, some flavored waters, bottled teas, and coffee drinks might contain sugar.
Sugar impacts dopamine levels, leading to cravings and addiction-like behaviors, making sugary drinks hard to resist.
Alternatives to sugary drinks can include things like infused water, herbal teas, and homemade smoothies.
Some fruit juices are unhealthy due to their high sugar content, lack of fiber, and added preservatives, which can cause blood sugar spikes and weight gain. Whole fruits or fresh juices in moderation are healthier alternatives.
Sugary drinks can worsen thirst due to their sugar load. Water remains the best choice for hydration.
Liquid sugars can coat teeth and contribute to tooth decay and enamel erosion.
Drinking sugary drinks in excess can lead to insulin resistance and a higher risk of developing type 2 diabetes.
A high sugar intake can disrupt the gut microbiome, causing inflammation and digestive issues.
Countries like Mexico and cities like Philadelphia have implemented soda taxes, successfully reducing sugar consumption.
Terms like “organic” or “low-fat” can hide the true sugar content and make people think that what they're buying is actually healthier. Learning to read nutrition labels is essential.
Sugary drinks (often with caffeine) can disrupt sleep quality due to energy crashes and blood sugar fluctuations.
Sources: (CNN Health) (Harvard Health) (NIH) (Healthline)
See also: What happens to your body when you stop eating sugar?
Study shows some sugar sources are worse than others
Here’s what you need to know
HEALTH Nutrition
On December 9, 2024, the journal Frontiers in Public Health released the results of a study they had conducted exploring sugar sources and their impact on the body. In this gallery, you'll find everything you need to know about this study including who was involved, the surprising results, and how they might impact you and your life. Sugar and its sources can play a big role in our health so be sure to read on.
Curious about which sugar source is the worst? Click through now to find out.