Glucose, fructose, and sucrose are different types of sugar that behave differently in your body and have different effects on cholesterol levels. Added sugars, rather than natural sugars, seem to be particularly harmful.
It’s no secret that the war on sugar is ongoing. Many people don’t realize that consuming sugar and other carbohydrates can also contribute to cholesterol problems. In fact, sugar, in the form of table sugar or high-fructose corn syrup, may be a bigger contributor to heart disease than saturated fat, which has long been considered a major contributor.
Many people consume too much sugar every day, and there are many reasons for this. For example, many of us don’t realize that processed foods contain lots of hidden sugars to enhance flavor.
How Too Much Sugar Affects Your Health?
Sugar is a major culprit in high cholesterol problems. Eating sugar and other carbohydrates increases triglycerides and decreases good cholesterol. It also causes abnormal changes in bad cholesterol molecules. Bad cholesterol levels may seem normal, but abnormal levels of bad cholesterol can quickly clog arteries and increase the risk of blood clots.
In addition to directly affecting cholesterol levels, consuming too much sugar can also be harmful through other mechanisms such as:
- Blood sugar spikes: Eating a lot of refined carbohydrates and added sugars leads to blood sugar spikes, causing systemic inflammation and oxidative stress. This promotes the development of atherosclerosis.
- Fatty liver disease: High sugar intake contributes to fatty liver disease, which increases cardiovascular risk.
- Weight gain: Sugary foods are high in calories but low in nutrients. They promote overeating, leading to unwanted weight gain. Carrying excess body fat increases cholesterol levels.
- High blood pressure: High sugar consumption is linked to the development of high blood pressure. Uncontrolled high blood pressure also speeds up the progression of atherosclerosis.
How to limit sugar in your diet?
A diet high in sugar can cause problems, not only for your cholesterol levels but also for your overall health. Limiting added sugar will help cut down on empty calories and can also help you maintain a healthy, heart-healthy weight.
Although your body doesn’t need sugar to function properly, eating small amounts won’t harm your health. Women should limit themselves to 6 teaspoons a day. Men should eat 9 teaspoons a day.
If you want to cut down on sugar in your diet, you can:
- Limit foods with added sugar, such as candy, cakes, or cookies.
- Cut back on sugary drinks and sodas.
- Avoid refined carbohydrates, such as white bread and pasta.
- Drink less alcohol.
- Replace sugary breakfast cereals or bars with whole foods like fruit, oatmeal, and yogurt.
- Check food labels for total added sugars.
- Choose foods with a low glycemic index, which helps keep blood sugar levels stable. Include fruits, vegetables, and whole grains.
- Regular exercise can also help burn off the extra calories you take in through a high-sugar diet.
