Sugar is one of the most common and widely consumed food ingredients, and its negative impact on health has been the subject of numerous studies in recent years. A new “umbrella review” of thousands of studies conducted by researchers in the United States and China, published in the journal BMJ, has found “significant harmful associations” between the consumption of free sugars and 45 negative health outcomes, including but not limited to, asthma, depression, diabetes, heart disease, high blood pressure, stroke, tooth decay, and early death.
The review looked at 73 meta-analyses, comprising 8,601 studies, and defined free sugars as any sugar added to a food or drink during processing, or packaged as sweetness, including sugars from syrups, honey, and concentrated fruit or vegetable juices. The main sources of added sugar for most Americans are sugar-sweetened drinks, baked goods, desserts, and sweets, according to the Food and Drug Administration.
The study recommends limiting free sugar consumption to six teaspoons or 25 grams per day, and reducing sugar-sweetened beverages to less than one serving a week. The report suggests changing overall sugar consumption patterns, particularly for children and adolescents, through public health education and global policies aimed at reducing sugar intake. The study authors note that although the link between sugar consumption and cancer is still limited and requires further research, the evidence of harmful associations between sugar consumption and issues such as obesity, depression, and heart disease is undeniable.
Negative Health Outcomes Linked to High Sugar Consumption
The BMJ study reviewed 73 meta-analyses and found “significant harmful associations” between “free sugar” consumption and 45 negative health outcomes, including asthma, some cancers, depression, diabetes, gout, heart disease, high blood pressure, stroke, tooth decay, and early death.
It’s important to note that the sugar linked with poor health outcomes and early death does not include sugars naturally occurring in nutritious foods and beverages, such as dairy or whole (unprocessed) fruits and vegetables.
Link to Cancer and Other Health Issues
While the link between sugar consumption and cancer has been limited and controversial, the evidence of harmful associations between eating sugar and other issues like obesity, depression, and heart disease is undeniable. Other modern studies have linked high sugar intake with Alzheimer’s disease. Ultraprocessed foods, such as sodas, microwaveable food, and salty snacks, have also been linked to an increased risk of cancer, especially ovarian and breast cancer, according to a study of more than 197,000 UK adults published in Lancet in February.
Recommended Daily Sugar Intake
The BMJ research utilizes advice provided by reputable organizations such as the World Health Organization, the World Cancer Research Fund, and the American Institute for Cancer Research to suggest a daily intake of no more than 6 teaspoons or 25 grams of free or added sugars. Additionally, the study suggests restricting consumption of sugar-sweetened drinks to less than one serving per week or a maximum of 200 to 355 milliliters per week.
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Changing Sugar Consumption Patterns
The study also recommends changing overall sugar consumption patterns, especially for children and adolescents, through public health education and worldwide policies to cut down on sugar intake. This is important as sugar consumption is a major contributing factor to the growing obesity epidemic, which has been linked to many health problems, including heart disease, stroke, and diabetes.
In conclusion, the BMJ study’s findings are clear about consuming high amounts of “free sugar” is harmful to our health and could lead to serious health issues. It’s important to limit our sugar intake to the recommended daily intake of six teaspoons (or 25 grams) of added sugars per day and to make changes to overall sugar consumption patterns, especially for children and adolescents. By doing so, we can take control of our health and prevent many health problems associated with high sugar consumption.
