Why Your Heart Isn’t Sweet on Sugar

What are we talking about exactly?
We’re talking about sugars that makes things sweet, found in sugary foods and beverages that are high in sucrose and fructose. We’re also talking about starch found in bread (and cereals). Even potatoes aren’t totally innocent: they contain glucose.
When are these sugars harmful?
They’re only harmful when you eat too many because carbohydrates (which sugars are part of) are essential in a balanced diet.
Regularly eating too many carb-rich foods (high in sugar and starch) can lead to excess calories if you have a sedentary lifestyle. This can cause you to gain weight. If you gain weight in your core area (especially in the belly), it leads to the production of fats called triglycerides that circulate in the blood and a decrease in “good” cholesterol.
None of this is good for the heart.
In addition, excess sugary foods (high in sucrose and fructose), especially sweetened beverages, turn into fat in the liver, and increase the risk of diabetes and cardiovascular disease.
Should we fear all sugars?
No, because foods have complex effects. For example, fructose in fruit is not a problem because it comes with fiber and antioxidants.
The starch in starchy foods doesn’t lead to diabetes if your fiber intake is high, which is the case with whole grain bread and cereals. Pulses (like beans, lentils, and peas) and fruits cause such a low increase in blood sugar levels that they have a preventive effect.

What’s the main takeaway?
It’s all about quantity: if you don’t eat a lot of sugary foods (ice cream, cakes, candy, sweet desserts) and if you stay active and maintain a normal weight, everything will be fine. Quality is also important: you need to limit your intake of refined products (such as white bread). Sweetened drinks (sodas, lemonades, etc.) should be avoided. Don’t serve them at meals and avoid them between meals.
Thanks to Dr. Jean-Michel Lecerf.