A recent study suggests that having a little sugar now and then might actually be better for your heart than cutting it out completely. The report, released in Frontiers in Public Health on December 8, found that the effect of added sugar on heart health varies depending on the type of sugar consumed. Specifically, those who got their sugar from treats like pastries or toppings like honey had better heart health outcomes compared to those who drank sugar-sweetened beverages.
Experts highlight that this finding underscores the importance of a balanced diet. According to Maya Vadiveloo, the sugar intake pattern within a diet matters. Contrary to popular belief, you don’t need to eliminate sugar altogether to remain healthy. Instead, a focus on moderation and making mindful choices allows for occasional indulgence without compromising health.
However, the average American consumes about two to three times more sugar than the levels linked to the best cardiovascular outcomes noted in the study. Experts discussed how this new research contributes to our understanding of sugar’s impact on the body and how adjusting sugar consumption can help maintain heart health.
The study’s researchers focused on how various kinds of added sugar affect the cardiovascular system. While the link between sugary drinks and heart disease is well-documented, fewer studies have looked at overall added sugar intake and its sources relative to cardiovascular risk. To explore this, researchers analyzed data from nearly 70,000 people in Sweden who reported their dietary habits in 1997, with over 42,000 repeating the survey in 2009. Participants were tracked for cardiovascular events through 2019.
Based on their sugar consumption, participants were categorized into three groups: those getting sugar from treats like pastries and chocolate, from toppings like honey and jam, and from beverages like sodas. They were further divided into six groups depending on their sugar intake. The lowest group consumed less than 5% of their energy from sugar, while the highest consumed over 20%.
The findings indicated that those with the lowest sugar intake had higher risks of heart disease, suggesting extremely low sugar consumption might not be necessary to prevent these diseases. Instead, low to moderate sugar intake—around 7.5% of daily energy—resulted in the best heart health. This group typically enjoyed four to five servings of treats weekly.
Additionally, the type of sugar mattered. Consuming sugar-sweetened drinks was linked to higher risks of cardiovascular issues, while eating sugary treats seemed to lower these risks. Although added sugars are often linked to health problems, the study’s results imply a complex relationship.
A theory is that liquid sugars are absorbed faster in the body, while solid sugars, found in foods with other nutrients like fibers, slow digestion, leading to a steady release of sugar into the bloodstream. People might feel fuller after consuming solid sweets, reducing overconsumption and negative health impacts.
Cultural habits, such as Sweden’s social tradition of “fika,” where coffee and pastries accompany social gatherings, may also play a role in the positive outcomes linked with treat consumption, supporting the benefits of social interactions on heart health. More research is needed to confirm these findings.
While the study shows that some sugar might be beneficial for heart health, it doesn’t imply people should start adding treats regularly if they already exceed recommended sugar intake levels. On average, American adults consume significantly more sugar than the healthy threshold suggested by the research.
Reducing sugar intake from major sources like sugary drinks, which are prevalent in the U.S., can be beneficial. Rather than completely eliminating sugar, being mindful and integrating occasional treats, while focusing on exercise and balanced meals, is advised. Enjoying small portions of treats in a social context and limiting sugar at other times can help maintain a healthy lifestyle.
