Because of its connection to heart disease, added sugar has long been viewed as a dietary villain. While organizations like the American Heart Association advise limiting the amount of added sugar we consume, this has also led to recommendations to avoid all added sugars in order to lower high cholesterol, a risk factor for heart disease. These recommendations have come from both health care professionals and arbitrary social media influencers. Indeed, that is extreme counsel, but does it at least have a tangible benefit? Let's examine the findings of the research.
The "good" high-density lipoprotein and the "bad" low-density lipoprotein are the two different forms of cholesterol. A buildup in your arteries caused by high amounts of LDL cholesterol in your blood can result in blood clots, heart attacks, and strokes. Because it prevents the accumulation of LDL cholesterol, HDL is frequently referred to as "good" cholesterol. According to studies, eating too much dietary sugar can drop HDL cholesterol levels while raising triglyceride and LDL cholesterol levels.
A 2016 review of the literature found that while HDL cholesterol levels decline with increased sugar consumption, LDL cholesterol levels rise. The authors claimed that this is mostly true of refined fructose or sucrose (table sugar) added to diets, as opposed to the glucose our bodies produce when we digest foods like fruits, vegetables, and grains that contain carbohydrates. According to the authors of a review of randomized controlled studies published in 2020, substituting starch, a complex carbohydrate consisting of glucose, for fructose or sucrose may lower LDL cholesterol levels.
Nevertheless, a high-quality 2022 review of the literature revealed that the evidence in favor of restricting added sugar in order to lower cholesterol levels is of low quality and showed, at most, only temporary gains. Research to far has not shown that cutting back on sugar lowers cholesterol over the long term or actually prevents heart disease, heart attacks, and strokes, which is what we truly care about.
Hence, it would seem that someone who is worried about their cholesterol levels would benefit from lowering added sugars if their intake is excessive already, but someone who already consumes a good, balanced diet might not gain from doing so. This is in line with what research has typically discovered to be true about healthy eating habits and lifestyle choices: the greatest benefits come from moving from "zero to good enough," not "good enough to "excellent."
For instance, someone who doesn't exercise will gain significantly more from completing the minimum recommended 150 minutes of moderate activity each week than they will from adding an additional 150 minutes to their weekly exercise regimen. When you consider consuming more fruits and veggies, the same is true.
While the amount of added sugar that constitutes a "healthy" diet is a matter of considerable controversy, it is estimated that American adults consume 77 grams of added sugar on average per day, exceeding both the American Heart Association and Dietary Guidelines for Americans standards. The main source of added sugars is beverages, particularly soda, but it's also in fruit drinks, sport/energy drinks, and sweetened coffee and tea, as well as in snacks and desserts.
Eight teaspoons of sugar are contained in one 12-ounce can of "regular" soda, and a 2020 study published in the Journal of the American Heart Association found that middle-aged and older adults who consume 12 ounces of sugary drinks more than once daily have lower HDL levels and higher triglyceride levels. (Remember that correlations do not imply causation, particularly in research where subjects are free to disclose their dietary intake.)
While most legitimate studies focuses on the impacts of diets that are rather high in added sugars, there is a lot of information available online that can give the impression that even tiny amounts of added sugar can have terrible repercussions on your cholesterol levels. Although it is true that added sugars have no discernible nutritional advantages, attempting to eliminate all added sugar is unnecessary and would be challenging, if not impossible. In fact, cutting out sugar may have very few benefits while carrying a number of hazards.
In addition to potentially triggering a full-blown eating disorder in some people, trying to eliminate all added sugar can also result in obsessive, restrictive, disordered eating habits and social isolation if you feel like you can never eat out or at friends' or family's houses. A slice of birthday cake, some ice cream on a hot summer day, or some waffles with maple syrup are all made possible by allowing sugar in moderation. Becoming sugar-free means giving up certain pleasures and may result in consuming more artificial sweeteners, which, according to research, may not always be a good substitute.
Avoiding excessive amounts of added sugar may be a component of your plan if you're worried about your cholesterol levels, but it's also a good idea to consider what heart-healthy foods you like and could stand to eat more of. Have an attitude of inclusivity rather than exclusion, in other words.
- Eat fiber-rich foods that are in nature. Oatmeal and other whole grains, as well as beans and lentils, vegetables, and fruits, are examples of them.
- Consume heart-healthy fats. Top choices include fatty fish, olives, almonds, and seeds, as well as avocados and avocado oil.
- Most of the time, choose meals with minimal processing. This also includes lean meats, seafood, and unsweetened dairy products or dairy substitutes in addition to the previously specified foods (including milk, cheese, and yogurt). These foods include little extra sodium and sugar.
- Engage in regular exercise. For movement and stress alleviation, pick things you enjoy.
It's also crucial to understand that some people significantly lower their cholesterol levels by changing their diet and lifestyle, while others fail to do so. That is most likely because there are many different factors involved in why some people develop high cholesterol and others do not.