When it comes to sugar, not all sources are created equal, and a new study sheds light on how different types of sugary treats impact heart health. According to research published in Frontiers in Public Health, the kind of sugary food or drink you consume can significantly influence your risk of cardiovascular disease, with sugary drinks being more harmful than baked goods or other sweet treats.
The study, conducted by Suzanne Janzi, a doctoral student in nutritional epidemiology at Lund University in Sweden, followed nearly 70,000 Swedish adults between 1997 and 2009. Their diets, combined with lifestyle factors such as alcohol consumption, smoking habits, and exercise levels, were examined to assess the correlation between sugar intake and cardiovascular diseases like heart attacks, strokes, and heart failure. The data was extended until 2019, providing valuable insight into long-term health outcomes.
Researchers categorized sugar consumption into three main sources: sugary beverages (sodas and fruit drinks), sweets like pastries and cakes, and added sugars in food and beverages such as honey in tea or coffee. The results revealed a concerning trend—those who consumed sugary drinks had a higher risk of developing heart disease compared to individuals who indulged in baked goods. Interestingly, the study also found that participants with the lowest sugar intake didn’t necessarily have the lowest risk of cardiovascular problems, raising questions about the relationship between sugar consumption and heart health.
However, it’s important to note that this was an observational study. As Janzi pointed out, while the study found associations, it cannot definitively prove that sugar causes heart disease. The researchers did account for various lifestyle factors such as age, sex, BMI, smoking, and physical activity, but other unmeasured factors could still influence the outcomes. Moreover, since the study participants were predominantly of European descent, the findings may not be universally applicable, according to Dr. Robert Eckel, a professor emeritus of medicine at the University of Colorado and former president of the American Heart Association.
The connection between low sugar intake and a higher risk of cardiovascular disease is particularly puzzling. Janzi suggests that individuals who consume very little sugar might be replacing it with other unhealthy foods, or that they might be on restrictive diets for health reasons, which could impact their overall nutrient intake. There’s also a cultural element at play: in Sweden, the social practice of fika, a coffee break with pastries, could explain why consuming treats in social settings may be linked to better heart health, as strong social relationships have been associated with lower heart disease risk.
In contrast, sugary drinks are absorbed more quickly by the body, which may partly explain why they pose a greater threat to cardiovascular health than other sources of sugar. Liquid sugars do not require the breakdown processes that solid foods do, meaning they hit the bloodstream faster. Additionally, sugary drinks often lack the other nutrients, such as fiber, protein, and fats, that slow down digestion and help regulate hunger. Without those stabilizing factors, liquid sugar can lead to overeating and weight gain, further increasing the risk of heart disease.
While the study highlights the dangers of sugary drinks, it doesn’t suggest that we need to eliminate all sugar from our diets. As Dr. Eckel noted, it’s unrealistic to avoid all sweets, especially during special occasions. However, reducing the consumption of sugary drinks can be a more sustainable way to lower the risk of cardiovascular disease. The American Heart Association recommends limiting added sugar to no more than 6 teaspoons a day for women and 9 teaspoons for men.
Rather than completely cutting sugar out of our diets, a gradual reduction especially in sugary beverages might be the key to maintaining a healthier heart and overall well-being. By being mindful of what we consume, we can make smarter choices for our health without completely sacrificing the sweet treats we love.
