ADDED sugar has been controversial in various ways over the past few decades.
Many claims have been made about its negative effects, from exacerbating ADHD symptoms in children to causing obesity. The latest concern is that consuming too much sugar can increase levels of bad cholesterol.
Is this claim true?
Verdict:
NOT ENOUGH EVIDENCE
The connection between sugar intake and cholesterol levels was first suggested in a 2016 research review.
The review found that increasing sugar intake resulted in elevated levels of low-density lipoprotein (LDL) cholesterol, commonly known as bad cholesterol, and a decrease in high-density lipoproteins (HDL), which are considered good cholesterol.
However, the researchers noted that this effect primarily came from refined fructose or sucrose (table sugar) added to foods, rather than the glucose obtained from complex carbohydrates found in fruits, vegetables, and grains.
Contrary to this finding, a 2022 research review contradicted the evidence supporting sugar restriction to improve cholesterol levels. It suggested that the existing research was of low quality and that any potential effect was minimal and short-term at best.
The review further stated that to date, all research failed to establish a long-term connection between reducing sugar intake and lowering LDL cholesterol levels.
The research suggests that if you already have a high intake of added sugar in your diet, such as fizzy drinks and sweets, cutting down on sugar may help reduce your cholesterol levels.
However, if you already maintain a reasonably balanced diet, removing sugar from it will have little to no impact on your cholesterol levels and will not decrease your risk of heart disease, heart attacks, and strokes.
In fact, completely eliminating sugar from your diet might lead to other issues, such as triggering an eating disorder or feeling isolated when you can’t eat out or at the homes of friends and family.
It is worth noting that this does not mean you can indulge in as many sugary treats as you want, as a high-sugar diet can still affect your health in other ways, such as tooth decay and obesity.
As the saying goes, the dose is what determines the poison. Enjoying a sweetened tea or a scoop of ice cream occasionally, especially when accompanied by a balanced diet and regular exercise, is unlikely to harm you.
As always, it is advisable to consult with your doctor before making any drastic dietary changes, especially if you have any pre-existing conditions.
References:
1. https://www.ncbi.nlm.nih.gov/
2. https://www.ncbi.nlm.nih.gov/
Credit: The Star : News Feed
