Suzanne Janzi and her research team have unveiled groundbreaking findings in a study that analyzed data from over 69,000 Swedish men and women. Published in Frontiers in Public Health on December 8, 2024, the study reveals that consuming small amounts of sugar may actually benefit heart health more than a sugar-free diet. Participants who consumed minimal sugar showed improved cardiovascular outcomes compared to those who abstained entirely. The findings suggest that sugar intake, when balanced within an overall diet, is crucial for heart health, opposing the idea of eliminating sugar altogether.
The study’s comprehensive analysis involved data collection from participants in Sweden through dietary and lifestyle questionnaires conducted in 1997 and again in 2009. Researchers categorized participants into three groups based on their added sugar intake. They tracked the development of seven cardiovascular diseases among participants, including stroke, heart attack, and atrial fibrillation, through 2019. The results highlighted that individuals with low or moderate sugar intake, approximately 7.5% of their daily energy intake, had the most favorable cardiovascular outcomes.
“For reference, many nutritional recommendations suggest to keep your added sugar intake below 10% [of your energy intake],” – Janzi
American adults, on average, consume about 17 teaspoons or 71 grams of added sugar daily, which is significantly higher than the amount associated with optimal heart health in Janzi's study. The research indicates that the type of sugar consumed plays a significant role in its impact on heart health. Treats and toppings like pastries and chocolate appear to be less detrimental than sugar-sweetened beverages.
“We found that drinking sugar-sweetened beverages was linked to a higher risk of several cardiovascular diseases, while eating treats like pastries and chocolate was linked to a lower risk,” – Suzanne Janzi
Maya Vadiveloo, PhD, RD, supports the study's findings, emphasizing the importance of dietary patterns rather than eliminating sugar entirely.
“The study aligns with the idea that sugar intake within an overall diet pattern matters,” – Maya Vadiveloo, PhD, RD
Kailey Ogilvie, MS, RDN, reinforces this perspective by advocating for moderation and awareness in sugar consumption.
“The study reinforces that sugar doesn’t have to be eliminated entirely,” – Kailey Ogilvie, MS, RDN
Moreover, Ogilvie highlights how Americans’ current sugar intake exceeds optimal levels for cardiovascular health.
“the average American’s sugar intake is [about] two to three times higher than the range linked to the best cardiovascular outcomes in the study,” – Kailey Ogilvie, MS, RDN
She provides a guideline for maintaining healthy sugar consumption levels.
“For reference, 5 to 7.5% of daily energy intake equates to [about] 25 to 37.5 grams of added sugar per day for a 2,000-calorie diet,” – Kailey Ogilvie, MS, RDN
The research suggests that small portions of sugary treats can be enjoyed without compromising health if consumed infrequently and mindfully.
“It’s about moderation, awareness, and balance. By making mindful choices, people can enjoy sugar occasionally without compromising their health.” – Kailey Ogilvie, MS, RDN
Julia Zumpano, RD, points out that sugary drinks are a primary source of added sugars among Americans.
“Sugary drinks are a leading source of added sugars among Americans,” – Julia Zumpano, RD
Suzanne Janzi notes the difference in how liquid sugars are processed by the body compared to solid sweets.
“Liquid sugars are absorbed more rapidly in the digestive system,” – Suzanne Janzi
This rapid absorption could explain why sugary beverages are more harmful than treats like pastries and chocolate.
Participants who consumed moderate amounts of sugar reported eating an average of four to five servings of treats per week.
“[These participants] ate, on average, four to five servings of treats per week,” – Suzanne Janzi
Maya Vadiveloo advises that sugar should be consumed in limited amounts and preferably as part of social enjoyment.
“If it is going to be consumed, it should be done in small quantities and infrequently—perhaps small portions of a treat enjoyed socially while limiting sugar at other points during the day and week,” – Maya Vadiveloo, PhD, RD
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