Cardiovascular diseases –myocardial infarction, heart failure, stroke, arterial hypertension, coronary heart disease– constitute the main cause of death according to the World Health Organization (WHO), and lifestyle habits such as an unhealthy diet, lack of sleep and a sedentary lifestyle are contributing to its increase. In this regard, a new study has found that a high intake of free sugars is related to increased cardiovascular risk.
Free sugars are those that are added to food and are therefore known as added sugars, but also those that are part of the composition of honey, syrups (maple, agave…), juices or concentrates of fruits, and the recommendation is that they represent less than 5% of the total daily energy intake.
The authors of the investigation analyzed the data registered in the Biobank of the United Kingdom of 110,497 people who had completed two dietary assessments at least, and followed them for around 9.4 years. Throughout this period, total cardiovascular disease (combined heart disease and stroke), heart disease, and stroke were diagnosed in 4,188, 3,138, and 1,124 individuals, respectively.
Adding five more grams of fiber to the daily diet was associated with a 4% lower risk of total cardiovascular disease
The researchers found that total carbohydrate intake was not related to cardiovascular disease outcomes, but by looking at the types and sources of carbohydrates consumed, they found that a higher intake of free sugars from foods such as sugary drinks, fruit juices and sweets was linked to an increased risk of developing all cardiovascular diseases.
Consume quality carbohydrates to take care of health
Specifically, these scientists observed that for every 5% more total energy from free sugars, the associated risk of total cardiovascular disease increased by 7%, that the risk of heart disease was 6% higher, and that the risk of stroke was 10% higher. They also found that adding five more grams of fiber to the daily diet was associated with a 4% lower risk of total cardiovascular disease, although this association was no longer relevant after accounting for body mass index (BMI). The findings have been published in BMC Medicine.
The study authors advise replacing free sugars with non-free sugars, such as those found naturally in whole fruits and vegetables, and increasing fiber intake because they believe this would help prevent cardiovascular disease, noting that at When investigating how carbohydrates influence health, it is essential to take into account the type of carbohydrates, because not all of them have the same effects.
Milagros Rocha, senior researcher at FISABIO-Dr. Peset University Hospital Foundation for the promotion of health and biomedical research in the Valencian Community (FISABIO) has also highlighted, in statements to SMC Spain, that “quality, more than quantity, of carbohydrates could be a determining factor in keeping cardiovascular risk at bay”.
“The results showed that overall carbohydrate intake was not related to cardiovascular disease outcomes. However, a higher intake of free sugars was positively associated with total cardiovascular disease (7%), ischemic heart disease (6%), and stroke (10%),” adds the expert, who concludes: “There was an effect similar to replacing free sugars (all monosaccharides and disaccharides added to foods, plus the sugars naturally present in honey, syrups, and unsweetened fruit juices) with non-free sugars (mostly naturally present). natural in fruits, vegetables and dairy products), registering a reduction of 5% of total cardiovascular diseases and 9% of cerebrovascular accidents”.
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