Sugar and cholesterol: is there a link?

Although consuming sugar, in the form of sugary treats like chocolate, ice cream and cake, can give you an instant boost, does it help your body? These sugary delights provide a quick burst of happiness, but the reality is that this is extremely harmful to your health. Regular consumption can lead to weight gain, diabetes and various other health problems. One of these problems is the link between high sugar consumption and cholesterol. This can significantly harm heart health. So it’s essential to be aware of how sugar affects your body.

What is sugar?

Sugar is a type of carbohydrate found naturally in many foods, such as fruits, vegetables and dairy products. It gives the body a quick energy boost. There are different types of sugars, such as glucose and fructose. While natural sugars from whole foods are generally healthy in moderation, added sugars in processed foods and drinks can lead to health problems like weight gain, diabetes, and heart disease, especially when consumed consumed in excessive quantities. It is important to maintain a balanced sugar intake for better health.

Sugar and cholesterol: what is the link?

Natural sugar, consumed in moderation, generally does not harm your heart. However, added sugars, even in small amounts, can be problematic. Added sugars include sweeteners like white sugar, brown sugar, honey, and high fructose corn syrup. These sugars are high in calories but low in nutrients. In addition to contributing to weight gain and increasing the risk of diabetes, they can also negatively affect cholesterol levels and harm the liver, which produces cholesterol.

There are two main types of cholesterol:

• Low-density lipoprotein (LDL) cholesterol: Often referred to as “bad” cholesterol, high LDL levels can lead to a buildup of fatty deposits in your arteries, increasing your risk of heart attacks and strokes.
• High-density lipoprotein (HDL) cholesterol: Known as “good” cholesterol, HDL helps remove excess LDL from the bloodstream and transport it back to the liver for elimination. Higher HDL levels reduce the risk of heart disease.

Excessive sugar consumption can lead to increased LDL production and decreased HDL levels. A study published in the Journal of the American Heart Association found that daily consumption of sugary drinks (12 ounces or 354 ml) is associated with lower HDL levels and higher triglycerides in middle-aged and older adults. older, which can increase the risk of cardiovascular disease. disease.

Triglycerides and sugar: what is the link?

A sugary diet also leads to higher levels of triglycerides, a type of fat in the blood that can affect cholesterol health. Triglycerides are formed when you eat more calories than your body needs. They are stored in fat cells and released as energy between meals. Additionally, sugar can inhibit an enzyme needed to break down triglycerides, causing their levels to increase. When you have high triglycerides, high LDL, and low HDL, this combination can lead to fat buildup in the arteries, increasing your risk of heart disease, heart attack, and stroke. .

How to reduce your sugar consumption?

Reducing your sugar intake is essential for better health and well-being. Here are 9 effective tips to help you reduce your consumption of added sugars:

1. Limit foods with added sugars

Start by reducing your intake of candy, cakes, cookies, jams, ice cream, sweets and other foods high in sugar. These foods are often high in added sugars, which can lead to weight gain and other health problems. Instead, opt for healthy snacks such as nuts, fruit or yogurt. Also be sure to choose unsweetened breakfast cereals and use fruit to add sweetness.

2. Reduce your consumption of sugary soft drinks

Soft drinks and sodas are important sources of added sugars. Even unsweetened fruit juices and smoothies are sweet. So, instead of consuming sugary, sugary drinks or sugary squash, opt for water, sparkling water or herbal teas. These alternatives can quench your thirst without the sugar spike.

3. Avoid Refined Carbs

Foods like white bread, pasta, and pastries often contain refined sugars and can cause sudden spikes in blood sugar. To avoid this, choose whole grains like brown rice, quinoa, and whole wheat bread to maintain stable energy levels.

4. Limit alcoholic beverages

Yes, to reduce sugar consumption, you must also limit the consumption of alcoholic beverages because all alcoholic beverages contain sugar, especially cocktails which contain a lot of sugar. Be mindful of your intake and consume low-sugar alternatives such as kombucha, wine, and non-alcoholic spirits with sparkling water.

Also read: Can eating eggs increase the risk of high cholesterol?

5. Swap out sugary breakfast options

Some breakfast cereals may contain added sugar. In fact, popular breakfast foods such as pancakes, waffles, muffins and jams also contain added sugar. To reduce your sugar intake, replace these breakfast options with whole foods such as sweetened oatmeal with fruit, Greek yogurt with fruit and nuts, and scrambled eggs with cheese and vegetables. These options provide essential nutrients and fiber while controlling sugar levels.

6. Choose calorie-free sugar substitutes

When looking for alternatives to sugar, not all substitutes are equal. Stevia is a plant-based sweetener with no calories and minimal health risks, according to a study published in the Journal of Nutrition. Be careful with others like agave or honey, as they still contain sugar.

7. Check food labels

Reducing your sugar intake isn’t just about avoiding sugary foods. You should also learn to recognize added sugars on food labels. Ingredients like corn syrup, malt sugar, and any terms ending in “ose” (like glucose or fructose) indicate added sugars. So, avoid these food items.

Also read: What happens if you stop eating sugar for 30 days?

8. Add protein-rich foods

On the one hand, sugar is linked to an increased appetite and weight gain! On the other hand, incorporating more protein into your diet may help reduce sugar cravings, stabilize blood sugar, and reduce the risk of weight gain, according to a study published in Current Opinion in Clinical Nutrition and metabolic care. Protein-rich foods, such as lean meats, fish, legumes, nuts and dairy, promote satiety and help maintain muscle mass. This can lead to healthier eating habits and a reduced reliance on sugary snacks for energy.

9. Monitor your consumption

Just like you can track your calories or alcohol intake, it’s important to monitor your sugar intake. Occasional treats are great, but being aware of your overall intake will help you make healthier choices.

How much sugar can you consume per day?

The World Health Organization advises that added sugars (those added to foods and drinks as well as sugars naturally found in honey, unsweetened fruit and vegetable syrups and juices, smoothies and purees) should not be not exceed 10% of your daily calorie intake. . For optimal health, they suggest aiming even lower, at around 5 percent of your total daily energy coming from these sources. The American Heart Association advises women to limit added sugars to 100 calories per day (about 6 teaspoons) and men to 150 calories (about 9 teaspoons). Unfortunately, many people consume far more than these recommendations, leading to health problems such as obesity and heart disease.

Be sure to follow these tips to limit your daily sugar intake and improve your health!