Concern for Cholesterol Over Sugar
Caloric content
What is worse for you, saturated fats or sugar?
Saturated fats and trans fats are worse for you than sugar, and they both prompt the creation of low-density lipoprotein (LDL) cholesterol, according to Cleveland Clinic in 2019. Eating too much trans fat increases your risk of coronary artery disease (CAD).
How can individuals with diabetes and dyslipidemia lower their cholesterol levels?
Consuming 1.63 g/day of plant stanols or sterols can modestly reduce total and LDL cholesterol in individuals with diabetes and dyslipidemia, according to the U.S. National Library of Medicine's book "Nutritional Recommendations for Individuals with Diabetes and Dyslipidemia" in 2019. Consuming a diet rich in fiber and whole grains may also be beneficial for lowering cholesterol levels.
What are the health risks of too much sugar?
Too much sugar has a negative effect on our health, including increasing the risk of obesity, insulin resistance, inflammation, and even cancer. Cited from Healthline, excessive sugar consumption can also lead to depression. Research has indicated that consuming more than 25% of our daily caloric intake from added sugars can increase the risk of developing type 2 diabetes.
Nutrient content
What are recommended limits for milk/dairy and juice consumption?
The biggest influence on blood cholesterol levels is the mix of fats and carbohydrates in one's diet, not the amount of cholesterol consumed through food. According to The Nutrition Source from Harvard T.H. Chan School of Public Health, it is recommended to limit milk/dairy and juice consumption to 1-2 servings and 1 small glass per day, respectively, and to avoid sugary drinks. Increasing vegetable intake is highly beneficial for maintaining a healthy cholesterol level.
Can consuming plant sterols help individuals with diabetes and dyslipidemia reduce their cholesterol levels?
Individuals with diabetes and dyslipidemia can reduce their total and LDL cholesterol by consuming 1.63 g/day of plant stanols or sterols, according to the National Center for Biotechnology Information (NCBI), 2019. Plant sterols are naturally found in enriched foods, helping to control cholesterol levels.
Does reducing either carbohydrates or fat from our diet impact our satiety and likelihood of eating less?
When reducing either carbohydrates or fat from our diet, our satiety and likelihood of eating less is similarly impacted. Attributed to Optimising Nutrition, this effect is seen when reducing fat from 80% to 35% of calories and when reducing carbohydrates to about 15% of non-fibre carbohydrates. Research has shown that overall caloric intake is reduced when either fat or carbohydrates are reduced.
Additives
What is the role of WHO in food additive safety?
Food additives are a form of technology used to make food safer and more appealing, derived from plants, animals, or minerals, or synthetically created. WHO (World Health Organization), together with other institutions, are responsible for ensuring the safety of food additives on the market. They are designed to perform specific technological purposes in food.
Can artificial sweeteners aid in weight management?
Artificial sweeteners and sugar substitutes can help with weight management, but should be used only in moderation. As mentioned in the Mayo Clinic, food marketed as sugar-free is not calorie-free and can still cause weight gain. Eating a balanced diet with natural, unprocessed foods is the best way to maintain a healthy weight.
Do added sugars come mostly from soda, desserts, and energy or sports drinks?
Added sugars are simple carbohydrates that are added to foods during processing, such as sodas, desserts, and energy and sports drinks. As mentioned in Mayo Clinic (2021), most people in the U.S. consume the majority of their added sugars from these types of food items. Eating too much added sugar can lead to weight gain and a higher risk of chronic health conditions.
Taste
Are eggs high in cholesterol?
Eggs are low in saturated fat but high in cholesterol, containing 187 milligrams per large egg according to CNN on cnn.com in 2021. This is an exception to the general trend of foods high in saturated fat being high in cholesterol as well. Eating too much cholesterol can lead to increased risk of heart disease.
Are artificial sweeteners safe to consume?
Artificial sweeteners are generally considered safe to consume, as long as the daily intake does not exceed the Acceptable Daily Intake (ADI), according to the National Health Service (NHS) in 2020. Sweeteners are used in thousands of products, from drinks to desserts and toothpaste, allowing people to have the sweet taste of sugar without the calories.
Can artificial sweeteners help with weight management?
Artificial sweeteners and sugar substitutes can help with weight management in moderation, however they are not a magic bullet and can still contribute to weight gain. As reported by Mayo Clinic, food marketed as sugar-free is not necessarily calorie-free, so it should be consumed in moderation. Processed foods that contain sugar substitutes often don't offer the same nutritional value as natural food.
Shelf-life
How should sugars be stored?
Storing sugars properly prevents crystallization and preserves their nutritional value, with each teaspoon containing 15-20 calories of carbohydrates, no fat, cholesterol, fiber, vitamins, etc. Sourced from USU - Utah State University, sugars should not be exposed to too much heat or cold to ensure they are kept in the best condition. Heat can darken color and alter flavor in sugar syrups and honey.
Can I improve my cholesterol and diabetes levels by losing weight?
Losing just 5% to 10% of body weight can significantly improve high cholesterol and diabetes levels, according to Verywell Health (on verywellhealth.com, 2022). This can be achieved through a combination of diet and exercise, and may even result in reduced medication needs. Research has shown that people with diabetes and high cholesterol are at greater risk of developing heart disease.
What role does cholesterol play in the body?
Cholesterol is a key component of the cell membrane, providing structural make up and modulating its fluidity, and is essential for human life. As indicated by StatPearls from NCBI Bookshelf, cholesterol is also a precursor molecule in the synthesis of other molecules, such as steroid hormones and vitamin D.
Price
How can consuming too much added sugar affect cholesterol levels?
Added sugars can have a negative effect on cholesterol levels, as consuming too many can lead to an excess of calories and weight gain, which can in turn raise cholesterol. Attributed to WebMD, on average Americans take in 22 teaspoons of added sugars a day, which can add up to 350 extra calories. Research has shown that diets high in added sugars are linked to higher levels of LDL cholesterol and triglycerides.
Does eating eggs increase cholesterol levels?
Eggs are surprisingly low in saturated fat but high in cholesterol, containing 1.6 grams of saturated fat and 187 milligrams of cholesterol per large egg, according to CNN on cnn.com in 2021. Cholesterol from food does not necessarily increase the amount of cholesterol in the body.
Is sugar linked to health conditions?
Sugar consumption is not the root cause of type 2 diabetes, heart disease and cancer, according to BBC Future's investigation in 2018. While eating more sweets may increase the risk of such conditions, the actual cause is more complex. This has been backed up by several studies which have shown that the total amount of calories consumed, rather than the type of food eaten, is the most important factor in determining health outcomes.
Quality
Can sugar consumption affect cholesterol health?
Excessive sugar consumption can be detrimental to cholesterol health, as it leads to an increase in triglycerides, a type of blood fat. As reported by WebMD, the extra calories from a sugary diet can cause this increase in triglycerides. Research has shown that diets high in sugar can also reduce levels of HDL (good) cholesterol.
What is the best way to measure cholesterol?
The best way to measure cholesterol is with a blood test called a lipid panel or lipid profile, as suggested by Circulation in 2004. This test will determine the amounts of total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides in the blood. It is important to fast (not eat) for 9 to 12 hours before the test.
What are the effects of high sugar consumption?
High sugar consumption can lead to raised triglyceride levels, lowered HDL or good cholesterol levels and a higher ratio of triglyceride to HDL cholesterol, according to a study published in JAMA. The highest consumers of added sugar in the pooled data ate the equivalent of 46 teaspoons of added sugar daily, while the lowest consumed only 3 teaspoons daily.
Dietary restrictions
How can I reduce my salt and alcohol intake?
The American Heart Association recommends limiting salt intake to below 6 grams per day and limiting alcohol consumption to no more than 1 drink per day for women and 2 drinks per day for men, as well as maintaining a healthy body weight and a dietary pattern that emphasizes fruits, vegetables and low-fat or fat-free dairy products. This is according to their guidelines published in the Circulation journal in 2002. Research has shown that a diet with a higher proportion of fruit and vegetable intake is associated with a lower risk of cardiovascular disease.
What foods contain soluble fiber?
Eating foods high in soluble fiber can help reduce LDL cholesterol levels, according to Mayo Clinic. Soluble fiber is found in kidney beans, Brussels sprouts, apples, and pears and consuming five to 10 grams of soluble fiber a day can help lower LDL cholesterol. Eating a serving of breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber.
What is a diabetes diet?
A diabetes diet is a healthy-eating plan that is naturally nutrient-rich, low in fat and calories, and includes key elements such as fruits, vegetables and whole grains, according to Mayo Clinic. Adding regular mealtimes to the diet plan further helps maintain blood sugar levels. Studies have also shown that following a diabetes diet can help reduce the risk of developing type 2 diabetes.
Texture
Does consuming added sugar increase the risk of death from cardiovascular disease?
Consuming too much added sugar increases the risk of dying from cardiovascular disease by 38%, according to a 15-year study from Harvard Health. The study found that those who got 17% to 21% of their calories from added sugar had a higher risk compared with those who consumed 8%. Consuming added sugars is linked to higher risks of obesity, diabetes, and hypertension.
Can eating highly processed foods affect health?
Eating highly processed foods can lead to weight gain and increase a person's risk to their health, according to research from Medical News Today. This can be due to added sugar, salt, or unhealthy fats in the food, as well as a lack of essential vitamins and minerals. These foods are often high in calories and low in nutritional value. They may contain harmful additives and chemicals that can have a negative impact on one's health.
Is regular physical activity necessary to lower cholesterol and blood pressure?
Regular physical activity is crucial for lowering both high cholesterol and blood pressure. As stated by the American Heart Association, at least 150 minutes of moderate-intensity aerobic exercise per week is necessary to achieve this. Studies have shown that regular physical activity can also increase levels of good cholesterol (HDL) in the body, which helps remove bad cholesterol from arteries.
Health benefits
Does consuming added sugar increase the risk of cardiovascular disease?
Consuming added sugar in amounts greater than 8% of total calorie intake increases the risk of dying from cardiovascular disease by 38%, according to a study from Harvard Health published in 2021. The research indicates that getting 17-21% of calories from sugar can have serious implications for heart health. The study found that people who consume less than 10% of their daily calories from added sugar have a significantly lower risk of death from heart disease.
Can reducing free sugars in drinks help maintain a healthy diet?
The conclusion is that reducing free sugars in drinks can help maintain a healthy, balanced diet. Cited from the UK's National Health Service (NHS), cutting down on sugary fizzy drinks and sugary squash and replacing them with water, lower-fat milk, or sugar-free, diet or no-added-sugar drinks can help to reduce sugar intake. In addition, research from the World Health Organization suggests that adults should consume less than 25g (6 teaspoons) of added sugar per day.
Can artificial sweeteners be used for weight management?
Artificial sweeteners and sugar substitutes can be used in moderation as part of a weight management plan, but they are not a magic bullet and should not be relied upon solely. As reported by Mayo Clinic, food marketed as sugar-free still contains calories which can lead to weight gain. Processed foods that contain sugar substitutes do not provide the same nutritional value as whole foods.
Source:
- Clevelandclinic : Which, You, Fat, Sugar.
- Harvard : Cholesterol, The Nutrition Source, Harvard T.H. Chan School.
- Who : Food additives - World Health Organization.
- Cnn : Cholesterol, food, What, everyone, CNN.
- Usu : Storing Sugars, USU, Utah State University.
