You probably know that your sweet tooth affects your waistline, but did you know it can also be harmful to your heart?
Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is OK because our body is digesting these whole foods slowly and the sugar provides our cells with the energy they need. However, in our diets, we often see “added sugars” on labels, and that’s when we need to be concerned.
Added sugar is sugar that food manufacturers add to products to increase flavor or extend shelf life. It is commonly found in processed foods, candy, cookies, cereals, soups, ketchup, and soft drinks, just to name a few items. It’s not always obvious when added sugar may be in a product and you may even be surprised by how much is in food items in your home or favorite restaurant.
Recent studies suggest that too much added sugar in a diet can be one of the greatest threats to cardiovascular disease, even if you’re not overweight. Sugar can affect your heart by:
– Increasing the likelihood of developing type 2 diabetes, which in turn increases the risk of heart disease and stroke.
– Spiking blood sugar levels (and so insulin levels), which increases your risk of obesity and heart disease.
– Stopping triglycerides (fat in the blood connected with cardiovascular disease) from breaking down.
– Lowering the level of HDL cholesterol (the “good” cholesterol) while raising LDL (“bad” cholesterol) levels.
– Increasing blood pressure through increasing sodium accumulation in the body.
Limiting Sugar in Your Diet
Limiting sugar, especially added sugar, in your diet can not only decrease your risk of heart disease, but it can also help with your overall health. The Food and Drug Administration (FDA) recommends sugars should not take up more than 10% of your daily calories (based on a 2,000 calorie per day diet). The American Heart Association recommends women should not consume more than 24 grams of sugar per day, and men should have no more than 36 grams. Just four grams of added sugar is equal to one teaspoon.
Tips to limiting sugar, include:
Read all food labels. Sugar can be hidden on labels. Sugar may be named brown rice syrup, barley malt, beet sugar, agave, and sucrose.
Avoid processed foods. By cooking with whole foods and shopping the outside aisles of the grocery store, you can naturally decrease sugar consumption and increase the amount of vegetables and fruits you eat.
Avoid sugary drinks. Replace soda with carbonated water with a squeeze of lemon or splash of fruit juice. Also, keep track of sugar you add to your beverages as about half of added sugar comes from beverages, including coffee and tea.
Sugar can also be very addicting. The more you consume, the more you crave. Going cold turkey can also backfire. Moderation is the key to staying healthy and keeping your heart healthy. With Halloween approaching and the holiday season right around the bend, now is a great time to dig into the nutrition labels of your food, talk to a nutritionist or your doctor, and gain a better understanding of how much sugar may be in your diet and how it’s potentially affecting your health.
by Having a Sweet Tooth Can Affect Your Heart Health
Thomas Scott, D.O.
Cardiologist, UPMC Heart & Vascular Institute
Thomas Scott, D.O., is a cardiologist with UPMC Heart and Vascular Institute and sees patients at the Health Innovation Center, 740 High St., Williamsport. To schedule an appointment with Dr. Scott, call 570-321-2800, and to learn more about UPMC Heart and Vascular Institute services, go to UPMC.com/HeartNCPA.
