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Added Sugars

Also known as: refined sugars, free sugars, sucrose, fructose, glucose, high-fructose corn syrup, honey, Added Sugars

Overview

Added sugars refer to sugars and syrups added to foods and beverages during processing or preparation. Unlike natural sugars found in whole foods, added sugars are present in greater quantities and primarily serve to enhance the taste and texture of processed items. Common types of added sugars include sucrose, high-fructose corn syrup, and various syrups used in baked goods, desserts, and sweetened beverages. Extensive research indicates that high consumption of added sugars is linked to a range of health issues, including obesity and metabolic disorders. It is essential to distinguish between added sugars and those naturally occurring in fruits and vegetables, as the latter offer nutritional benefits without the associated health risks of added sugars.

Benefits

There are no significant health benefits tied specifically to the consumption of added sugars. However, they do provide a quick source of energy due to their high caloric content and can enhance the palatability of foods, making them more enjoyable to consume. Despite these qualities, the overwhelming evidence suggests that the adverse health impacts, such as elevated risk of obesity, diabetes, and cardiovascular diseases, far outweigh any minor advantages related to taste or quick energy provision. Systematic reviews have established a clear link between excessive added sugar intake and negative health outcomes, highlighting the need for reduced consumption, especially in populations at risk for chronic illnesses.

How it works

Added sugars are rapidly metabolized in the body, primarily by the liver, where they can lead to spikes in blood glucose and insulin levels. This metabolic process influences various body systems, including the metabolic, cardiovascular, and endocrine systems, contributing to weight gain and increased risks of insulin resistance and chronic diseases. The sugars interact with insulin receptors and glucose transporters in tissues, affecting overall metabolism. Their quick absorption in the gastrointestinal tract can lead to immediate energy availability but is often followed by significant glucose fluctuations, which can be detrimental to long-term metabolic health.

Side effects

High consumption of added sugars is associated with numerous adverse health effects. Common side effects include weight gain and an increased risk of dental caries due to the cariogenic nature of sugars. Uncommon side effects may involve components of metabolic syndrome, such as elevated blood insulin levels and changes in lipid profiles. Rare side effects, while not well-documented, could include severe metabolic disturbances in susceptible individuals. There are notable drug interactions, particularly with diabetes medications and cardiovascular treatments, as high sugar intake can interfere with blood sugar control and lipid management. Due to the potential for adverse outcomes, individuals with conditions such as diabetes, obesity, or pre-existing cardiovascular issues are advised to limit added sugar intake. Special considerations apply to children, pregnant women, and those with metabolic disorders who may be more vulnerable to the effects of excessive sugar consumption.

Dosage

The American Heart Association recommends limiting added sugars intake to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) for men. While there is no established maximum safe dose, a reduction in sugar consumption is advocated for better health outcomes. It is advisable to moderate intake throughout the day rather than consuming large amounts at once. Specific forms of consumption, such as sugar-sweetened beverages and foods high in added sugars, should be limited due to their rapid absorption and consequent impact on blood glucose levels. Careful monitoring of added sugars is crucial, especially for individuals managing conditions like diabetes or obesity, where maintaining stable blood glucose and weight is paramount.

FAQs

How can I identify added sugars on food labels?

Added sugars are listed under various names in ingredient lists, such as sucrose, high-fructose corn syrup, and honey. Look for terms ending in '-ose' or other syrup names for clarity.

Are added sugars really that harmful?

Yes, excessive consumption of added sugars is linked to several chronic diseases, including obesity, type 2 diabetes, and heart disease. Reducing intake is beneficial for overall health.

Is there a recommended timing for sugar consumption?

It is advisable to spread sugar intake throughout the day to avoid blood sugar spikes, focusing on moderation rather than elimination.

What are the expected results from reducing added sugars?

Cutting down on added sugars can lead to improved metabolic health, weight management, and a lower risk of chronic diseases over time.

Is natural sugar harmful like added sugars?

Natural sugars found in whole fruits and vegetables are less concerning due to their nutritional benefits, while added sugars contribute to health risks without substantial benefits.

Research Sources

  • https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573 – This prospective cohort study found a significant association between higher intake of added sugars and increased risk of cardiovascular disease mortality, emphasizing the need for public health strategies targeting sugar reduction.
  • https://pubmed.ncbi.nlm.nih.gov/37019448/ – An umbrella review of meta-analyses concluded that high dietary sugar consumption is linked to increased risks of cardiometabolic diseases, with moderate to low quality evidence for some outcomes.
  • https://www.mdpi.com/2072-6643/14/20/4226 – This systematic review evaluated the effectiveness of sugar labeling and found that proper labeling can lower sugar consumption by enhancing consumer understanding, highlighting its potential for public health improvements.
  • https://pubmed.ncbi.nlm.nih.gov/33313917/ – This study examined various formats of sugar labeling and showcased their effectiveness in reducing sugar intake among consumers, thereby potentially influencing health outcomes.
  • https://www.dietaryguidelines.gov/sites/default/files/2020-07/PartD_Ch12_AddedSugars_first-print.pdf – The Dietary Guidelines report discusses recommendations for added sugar intake, emphasizing the importance of limiting consumption for optimal health and prevention of chronic diseases.

Supplements Containing Added Sugars

Hair Skin & Nails Raspberry by Natrol
55

Hair Skin & Nails Raspberry

Natrol

Score: 55/100
Warrior Blend Protein Mocha by Sunwarrior
92

Warrior Blend Protein Mocha

Sunwarrior

Score: 92/100
Warrior Blend Protein Mocha by Sunwarrior
78

Warrior Blend Protein Mocha

Sunwarrior

Score: 78/100
Warrior Blend Protein Berry by Sunwarrior
88

Warrior Blend Protein Berry

Sunwarrior

Score: 88/100
Warrior Blend Protein Berry by Sunwarrior
88

Warrior Blend Protein Berry

Sunwarrior

Score: 88/100
Illumin8 Aztec Chocolate by Sunwarrior
70

Illumin8 Aztec Chocolate

Sunwarrior

Score: 70/100
Classic Plus Protein Chocolate by Sunwarrior
88

Classic Plus Protein Chocolate

Sunwarrior

Score: 88/100
Classic Plus Protein Chocolate by Sunwarrior
78

Classic Plus Protein Chocolate

Sunwarrior

Score: 78/100
Classic Plus Protein Natural by Sunwarrior
82

Classic Plus Protein Natural

Sunwarrior

Score: 82/100
Classic Plus Protein Natural by Sunwarrior
83

Classic Plus Protein Natural

Sunwarrior

Score: 83/100
Classic Plus Protein Vanilla by Sunwarrior
78

Classic Plus Protein Vanilla

Sunwarrior

Score: 78/100
Classic Plus Protein Vanilla by Sunwarrior
78

Classic Plus Protein Vanilla

Sunwarrior

Score: 78/100

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