Diet and Nutrition – How Much Added Sugar Increases Your Risk For Heart Disease and Diabetes

Depression and sugar are related to each other like peanut butter and jelly. One would think that they would go hand in hand, but the reverse is true. In fact, depression and sugar seem almost to go hand in the United States. This is not a coincidence.


A recent study found that sugar and depression were strongly associated in the occurrence of mood disorders. Those who ate a lot of refined sugar showed signs of depression and high blood sugar levels, while those who ate a low-sugar diet were found to have low blood sugar and lower chances of depression and mood disorders.

The study looked at more than 900 people from four different countries: Singapore, Australia, New Zealand, and the United Kingdom. The subjects were primarily middle-aged men who were in good health and did not suffer from any major illness.

Depression and sugar may lead to worse health outcomes for those who consume a lot of sugar. The link between sugar intake and mood disorders was most pronounced in those who had higher sugar intake. The health outcomes also became worse as the amount of added sugar increased.

— Also read: What Makes Dieting Tougher Than Ever?

For example, those who had the highest sugar intake were three times more likely to be diagnosed with diabetes, and four times more likely to be diagnosed with coronary artery disease. The link between sugar and depression may cause you to consider cutting down on your sugar intake.

There are many ways to cut down on your sugar intake. You can start by reducing the number of sugary foods you eat regularly. Sweets such as candy, chocolate, and fruit juices should be given sparingly. Instead, opt for healthier alternatives like low-fat or low-calorie sweeteners or foods with little or no sugar.

crop black mother with kid decorating cake with powdered sugar
Photo by Any Lane on

Opt for whole-grain foods when possible and try to use more healthy ingredients like vegetables and seeds in your everyday diet. Also, limit the intake of white flour and processed flour in your diet.

In terms of diet, many people can follow a healthy sugar-reduction plan by simply eating less red meat, drinking less coffee, tea, and alcohol, and replacing many of their snacks with unsweetened cereals and other food items with fruits and vegetables.

Other health improvements can be achieved by cutting down on the consumption of high-calorie and high-sugar foods, such as cakes, biscuits, candy, and soft drinks.

Substitute these items with low-sugar substitutes, or eat healthier versions. It is important to note that many people find it difficult to give up sweets because of addiction.

There is also a relationship between diet and diabetes and aging. As people age, they may have greater chances of developing diabetes. This may lead to weight gain and related health complications. Overweight and obese individuals are at greater risk for diabetes.

assorted tropical fruits at local market
Photo by Maria Orlova on

There are some foods that are naturally sugar-free and can provide great benefits for those trying to lose weight and maintain a healthy sugar intake. These include fruits, vegetables, whole wheat products, rice, and nuts.

These foods may not taste as sweet but are better than eating processed and packaged foods that have high sugar content. Aside from avoiding processed foods and those with high sugar content, fruits and vegetables are also natural sources of fiber, which can help improve digestion, thus preventing constipation and eliminating toxins through regular elimination of waste products through the stools.

If you’re concerned about sugar’s effects on health, then take the extra step and learn how to make healthy changes in your diet. Your body will thank you for it.

As the saying goes, an ounce of prevention is worth a pound of cure, so take steps to avoid too much-added sugar increases your chance of having healthy heart disease, diabetes, and other cardiac diseases.

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