Sugar-added to foods, but not in whole fruits, increases risk for diabetes, heart attack and premature death, according to a new summary of animal and human studies, clinical trials in humans and epidemiological human population studies. The report shows that adding sugar to foods and processing foods appear to be the main reasons for the epidemic of diabetes that is expected to affect 40 percent of North Americans. However, sugar eaten in fruit is not associated with increased risk for disease and death. This excellent comprehensive literature review shows that even when people do not increase their caloric intake, sugar-added foods increase risk for diabetes and damage to nerves, kidneys, eyes, and heart. The authors conclude that “by limiting sugar to five to 10 percent of total caloric intake, the harmful effects of sugar, particularly fructose, on insulin resistance could be minimized.”
Too Much Sugar Is Added to Processed Foods
The authors of the Mayo Clinic report that “Seventy-five percent of packaged foods and beverages in the United States have added sugar, and Americans eat up to 22 to 47 teaspoons of sugar a day, including hidden sugar in processed foods.” They write that current guidelines for sugar can damage your health. The American Heart Association recommends that we should restrict added sugars to no more than six teaspoons (24 g), or 100 calories, per day for women, and nine teaspoons (36 g), or 150 calories per day, for men and that sugar-sweetened beverages should be reduced to less than 36 ounces, or 450 calories, per week. The World Health Organization has proposed that added sugar should be restricted to less than five percent of a person’s daily calories. Both of these recommendations are far too high.
