2023-04-18 11:19:20
Dubai, United Arab Emirates (CNN) — A new study shows that there are 45 good reasons, at least, for people to stop eating added sugar.
Research has shown the negative effects of excessive sugar intake on health, and recommended limiting the consumption of “free” or added sugar to less than 10% of a person’s daily calorie intake.
According to the study, published in the BMJ on Wednesday, researchers in China and the United States felt that before developing detailed sugar restriction policies, “the quality of existing evidence should be comprehensively assessed”.
In a large review of 73 meta-analyses, including 8,601 studies, excessive added sugar consumption was associated with an increased risk of 45 negative health outcomes, including diabetes, gout, obesity, high blood pressure, heart attack and stroke, cancer, asthma, tooth decay, and depression. , and early death.
According to the FDA, added sugars, the type of sugar the authors focused on, are those added during the processing of foods. It may be packaged, like table sugar and other sweeteners, or found naturally in syrups, honey, fruit juice, vegetable juice, pastries, and similar products in which the cellular structure of food has been broken down. This category does not include sugars that are naturally present in dairy products, or structurally, fruits and vegetables.
Dr. Maya Adam, director of Health Media Innovation and associate clinical professor of pediatrics at Stanford University School of Medicine, who was not involved in the study, said the research “provides a useful overview of the current state of the science of sugar consumption and our health…and confirms that excessive sugar intake It is likely to cause health problems.”
“Studies like these are useful for advising patients that small changes, such as cutting out excess sugar in sweetened beverages, can help.” With sugar, a noticeable and positive improvement may be reflected in health.
The evidence of moderate quality was that participants who drank a lot of sugar-sweetened beverages weighed more than those who drank less.
“As a nutrition researcher who served on both advisory committees to the US Dietary Guidelines in 2010 and 2020, I can Confirmation that dietary sugar intake in the United States is more than double the recommended amount (less than 10% of total daily caloric intake) and that while the direct effect of sugar provides minimal, if any nutritional benefits, it displaces nutritionally beneficial foods.
The relationship between sugar and disease
The study authors said the evidence for a link between added sugar and cancer was limited and controversial, and needs more research. But the study’s conclusion may be explained by sugar’s well-known effects on weight: higher sugar consumption has been linked to obesity, which is a strong risk factor for many types of cancer. The same applies to diseases of the heart and blood vessels.
Brooke Agarwal, a behavioral scientist and assistant professor of medical sciences in the Department of Cardiology at Columbia University Irving Medical Center, who was not involved in the study, told CNN last February that “eating added sugar can promote inflammation in the body, which may cause stress on the heart and blood vessels, which can lead to high blood pressure.”
Researchers have discovered that processed foods, which may contain a lot of added sugar, increase inflammation, which is a risk factor for depression.
And Adam had indicated in February that “whole food carbohydrates take longer to break down into simple sugars, and part of them, fiber, cannot be broken down at all,” adding that “this means that healthy whole grains do not cause the same mutations.” “In the blood sugar we feel when we eat simple sugars. High blood sugar leads to spikes in insulin, which destabilizes blood glucose, which is the main cause of long-term health problems.”
Reduce sugar consumption
The study’s findings, in line with current guidelines from the World Health Organization, the World Cancer Research Fund and the American Institute for Cancer Research, recommend that people limit free sugar intake to less than 25 grams per day, or the equivalent of 6 teaspoons. There’s that much sugar in two and a half biscuits with chocolate chips, 16 ounces of fruit, and about a tablespoon of honey. The cake contains between 15 and 30 grams of sugar, according to the Cleveland Clinic.
The authors also recommend limiting sugar-sweetened beverage consumption to less than one serving (between 200 and 355 milliliters) per week. Aggarwal indicated that this is equivalent to about 12 ounces of soda.
To change patterns of sugar consumption, the authors believe, “a combination of widespread public health education and policies is urgently needed across the world.”
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