Sugar and Heart Disease

Aug 26, 2023

Sugar and Heart Disease

Sugar is a universal sweetener that is added to drinks and food. Added sugar is detrimental to heart health in particular and to health in general. This video discusses the different types of sugars, the detrimental effect of sugar on the heart based on the current evidence in the literature, and reviews the current recommendations of how much added sugar we can safely use without hurting our health.

Content

21.478 -> Hello, welcome everybody, this is doctor Bolad, board certified physician in cardiology, interventional

27.92 -> cardiology and internal medicine, certified by the American Board of Internal Medicine.

33.54 -> If you are new to this channel, then definitely consider hitting the subscribe button below

38.72 -> and switch on the notification bell so you don’t miss any new videos that I post. For

45.891 -> my subscribers, thank you for your continued support. Today I will talk to you about SUGARS

53.93 -> ADDED to foods and drinks and development of heart disease. I will first explain the

60.9 -> types of sugars, their effect on the heart and towards the end of the video, I will talk

67.64 -> about the current recommendations of how much added sugar is thought to be safe to keep

74.289 -> our hearts healthy. In a balanced diet, carbohydrates should make 45 to 65% of caloric intake, proteins

83.31 -> 10-35% and fats 20-35% of the caloric intake. Both the quantity and type of carbohydrate

91.159 -> (eg, whole-grain versus refined-grain) have differential effects on glucose levels after

97.229 -> food intake, and the recommendations is that added sugars should be limited and comprise

103.859 -> no more than 10 percent of the total calories consumed. Almost half of the added sugar in

110.899 -> the American diet comes from one source, which is sugary sweetened drinks. The other half

117.95 -> comes from baked goods, candy, cereals, and desserts. Naturally occurring sugars (eg,

125.729 -> from fruit or milk) are not considered added sugars. Sugars are a type of carbohydrates,

131.45 -> and like all carbohydrates, contain carbon, hydrogen and oxygen molecules. Sugars are

138.88 -> classified into: Monosaccharides, these include glucose which

144.86 -> is dextrose, fructose which is fruit sugar, and galactose which is milk sugar.

151.44 -> Disaccharides, which contain two monosaccharides linked together, include sucrose (which is

159.33 -> the table sugar and it is made of glucose and fructose), lactose which is milk sugar

166.15 -> and contains glucose + galactose, and maltose which is malt sugar and contains 2 glucose

173.7 -> molecules. Polysaccharides, contain more than 10 monosaccharide

178.88 -> molecules linked together, and an example is the starch.

184.98 -> No matter how complex a carbohydrate is, once in our body, all carbohydrates are broken

191.43 -> down to the three simple monosaccharide sugars: glucose, fructose and galactose.

198.56 -> Added Sugars have multiple effects on our bodies. Added sugars have been shown to increase

205.26 -> our Blood Pressure. Several studies examined the relationship between sugar intake and

212.18 -> increase in blood pressure. In this study, administration of a fructose load to individuals

219.03 -> was associated with an increase in blood pressure over a 2 hour period after ingestion, compared

225.83 -> to individuals who had water or just glucose. In this other study, administration of a large

233.43 -> amount of sucrose mainly as beverages in overweight individuals, as compared to others taking

240.15 -> sweeteners, was associated with an increase in blood pressure after 10 weeks. I also have

247.07 -> to point out that the association of sugars intake and increase in blood pressure was

253.16 -> not found in other studies. Nonetheless, the signal is clear, and that sugars should be

260.079 -> avoided to reduce the risk of increased blood pressure.

264.8 -> Increased intake of added sugars has been shown to increase the risk of developing coronary

271.28 -> heart disease. In this metanalysis of prospective studies of over 173 thousand individuals,

279.449 -> intake of sugars in the form sugar sweetened beverages, was associated with increased risk

285.749 -> of development of coronary heart disease. In this other study of 127 thousand individuals,

294.08 -> a strong positive association was found between food intake rich in refined starches and the

300.009 -> development of coronary heart disease. Added Sugars can also lead to death from heart

307.259 -> disease. A study of the time trends of added sugar consumption as percentage of daily calories

315.139 -> in the United States have shown that most US adults consume more added sugar than is

322.879 -> recommended for a healthy diet and that there was a significant relationship between added

330.08 -> sugar consumption and increased risk for death from cardiovascular disease.

337.729 -> Added sugars also have detrimental effects on other organs. They can affect the brain

344.55 -> and lead to cognitive problems such as Dementia and Alzheimer disease. They can affect the

351.979 -> pancreas and lead to diabetes and pancreatic cancer. They can also cause liver Disease,

359.289 -> kidney disease, as well as retina, muscle and nerve damage.

364.809 -> The American Heart association recommends that we limit our added sugar to 9 teaspoons

371.259 -> (which is 36 grams) per day for most men and 6 teaspoons (which is 25 grams) per day for

378.189 -> women and for children over the age of two. I suggest that in order to know how much added

384.879 -> sugar you have in a drink or meal, that you look at the nutritional facts as shown here,

392.03 -> the arrow points at the added sugars. Again, the total daily recommendation for men is

397.74 -> 36 grams and for women is 25 grams. If you have any questions about what I presented

404.169 -> to you today, then subscribe to my channel and share your question in the comments section

409.87 -> below and I will reply to you. If you have a question that you would not like to share

416.099 -> in public, then follow me on twitter @DoctorBolad and then send me a private twitter Direct

424.949 -> Message and I will reply to you. If you found value in this video, then please like and

431.87 -> share this video with family and friends. This is Doctor Bolad, helping you with your

437.349 -> heart health, thanks for watching, and talk to you soon.

Source: https://www.youtube.com/watch?v=wAcw-z9NqBA