Added Sugars in your diet triple the risk of having a low level of ‘good’ cholesterol
The average westerner eats the equivalent of about 21 teaspoons of added sugar a day – about 2½ to 3 times more than new heart disease prevention guidelines say they should.
Excess sugar is known to contribute to obesity, diabetes, and other conditions linked to heart disease, and now new research links it to unhealthy cholesterol and triglyceride levels.
People in the study who ate the most added sugar had the lowest HDL, or good cholesterol, and the highest blood triglyceride levels. People who ate the least sugar is the opposite and had the highest HDL and the lowest triglyceride levels.
Eating large amounts of added sugar more than tripled the risk of having low HDL, which is a major risk factor for heart disease.
The study appears in the Journal of the American Medical Association.
Added Sugar, Empty Calories
Added sugar is defined as any caloric sweetener used in processed or prepared foods. Beyond increasing calories, added sugars have no nutritional value.
In guidelines released late last summer, the American Heart Association recommended limiting added sugar in the diet to no more than 100 calories a day for most women and 150 calories for most men.
That’s about 6 teaspoons of sugar a day for women and 9 teaspoons for men.
To put this in perspective, the average 340ml can of regular soft drink (like Coca-Cola) have between 8 and 10 teaspoons of sugar. A breakfast cereal with 16 grams of sugar per serving has about 4 teaspoons.
In the newly published study, daily consumption of added sugars averaged about 360 calories a day, or 16% of total daily calories.
The lowest consumption group got less than 5% of their daily calories from added sugars, while the highest consumers got 25% or more of their daily calories from sugar.
Sugar consumption appeared to be directly related to HDL and triglyceride levels. The more sugar the participants ate, the lower their HDL and higher their triglycerides.
Compared to people who ate the least sugar, people who ate the most sugar were three times more likely to have low HDL levels.
Sugar Hiding in Drinks, Processed Foods
Reading food labels can help, but because labels don’t distinguish between added sugars and those that occur naturally in foods like fruits, vegetables, and dairy products, they can be misleading.
“When a label has the word ‘syrup’ or words that end in ‘ose’ like sucrose, fructose, and dextrose, these are added sugars.” Another ingredient that represents added sugar is “evaporated cane juice.”
Anyone who wants to limit the sugar in their diet should start by examining what they drink.
Soft drinks with the most sugar include sodas like coke type drinks, sport drinks and fruit juices.
Eating fewer processed foods is also very important to lower cholesterol.
The old mantra to shop the perimeter of the grocery store is as true today as it ever was. A diet based of fruits, vegetables, whole grains, low-fat dairy, and lean meats will be low in added sugars.
The Manna Cholesterol Support were specially formulated to deal with high triglycerides, high LDL levels and to boost low HDL levels.
Thus, to take control of high cholesterol, cut back on sugar consumption, eat as suggested and take the Manna Cholesterol Support supplement.