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
supplemented throughout production or cooking.
Understanding the risks of absorbing 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. People can take action to reduce their use of sweetened
foods and beverages with added sugar.
To avoid obtaining excessive or inappropriate amounts of any one
vitamin, careful balancing is required. Although sugar is a nutritional staple,
excessive sugar consumption can have a negative impact on 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 consequences for health, including increased body weight, gout,
cardiovascular disease, type 2 diabetes, 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 sugars that are added 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. a few sugars People will obtain this sugar by swallowing foodstuffs
like buttermilk or fruit because it occurs naturally there. Anything with sugar in it that manufacturers or customers
add to foodstuffs 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 where it comes from is crucial.
Journalist and licensed dietician Molly Kimball, who was not engaged in the
study, provided the following explanation to Medical News Today:
Your body's cells
require glucose to survive...But since many foods, including carbohydrates and
foods with carbohydrates like vegetables and whole grains, can be naturally
transformed by our bodies into glucose, we don't need to include additional
carbohydrates (such as sugarcane or glucose) in order [into] our meals.
To provide the best guidelines for sugar consumption, researchers
are still examining the available data.
Effects
of consuming sugar on health
Over 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 beverages with sugar in
them, 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 as well as poor health outcomes. They found the following
highlights in their research: ·greater body weight was
linked to greater consumption of sugar-sweetened beverages. ·An increased risk of gout,
coronary heart disease, and all-cause mortality were linked with greater
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 elevated
blood pressure, coronary artery 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. A gastrointestinal neurosurgeon at Medical University in
Houston, Texas, Dr. Felix Spiegel, who was also not engaged in the study, made
the following observation to MNT: 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. The authors of the review advise further reducing added
sugars and beverages with added sugars from one's diet based on the study's
data. These suggestions were provided by licensed dietitian nutritionist and
nutritional and health writer Eva De Angelis, who was not engaged in the
study.We are all aware that less than 10% of a person's daily
calorie consumption should come from free or added sugars, according to the WHO
and all other international health organizations. For adults and teenagers,
this amounts to around 12 teaspoons or 50 grams of sugar per day. To avoid as many of the numerous poor health consequences
observed, the researchers advise further reducing the amount of sugar eaten to
less than 25 grams per day, or roughly 6 teaspoons, including no more than
355 milliliters of sugar-sweetened drinks weekly. E. De Angelis
study
restrictions
The investigation 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 research 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. Studies 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. Finally, the present
reviewers neglected to consider the conflicting objectives of numerous
investigations from the results of meta- those they examined.
How to
reduce your sugar intake
People 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 food that is packaged 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. Avoiding sugary alcoholic beverages can help limit the overconsumption of sugar.
If you do consume packaged goods, check the labels for nutrition information
and be aware of how specific foods affect your average daily sugar intake,
advised registered dietitian Molly Kimball, who did not participate in the
study.
0 Comments