European Food Safety Authority - Linking Sugar and Chronic Disease

The European Food Safety Authority (EFSA) reviewed data in order to improve their dietary guidelines, which are to be updated later this year. With more insight on the harmful effects of sugar, public health officials in Europe are asking for an upper limit for added sugar in food. Still unable to determine a hard number with data available for an upper limit, the current recommendation stands at “as little as possible.” Which is in line with US guidelines for added sugar. This piece of research investigated if various sugars played a role in chronic diseases such as obesity, type 2 diabetes, liver disease, high LDL cholesterol, hypertension, cardiovascular disease, and gout. Many different types of sugars were tested in order to collect a range of commonly consumed foods. These included added sugar, sugar additives, fructose, sugar-sweetended beverages, and 100% fruit juices.

Added Sugar

Added sugar and “free sugars,” or sugar additives, were linked to obesity, liver disease, type 2 diabetes, and high bad cholesterol (LD and triglycerides). Hypertension was also linked as well but not as prevalent as those previously listed. Since sugar is an empty calorie, only providing energy but no other nutrients, it will then be stored creating excess fat and fat stored in the liver.

Fructose

This sugar can be found in fruit, and was most prevalent in those with gout. Research has found that certain fruits exacerbate gout more than others like apples, peaches, pears, and plums. But fruit has other beneficial nutrients and should be consumed in appropriate amounts.

Sugar-Sweetened Beverages

Sugar-Sweetened Beverages had the most significant correlation to chronic diseases. These drinks are often primarily sugar offering no other nutrients, making blood sugars rise more quickly than other foods. Over the years these drinks have gotten larger and some drink multiple a day, becoming the leading source of sugar for most. These might be a few reasons it is so directly correlated with so many chronic diseases.

100% Fruit Juice

Although fruit juice has natural sugars, it will still produce insulin in the body. This is why the research from this study found it affecting those with type 2 diabetes so significantly compared to other chronic diseases. Since juice is made with fruit, it will still affect those with gout.

Looking at current research and understanding different types of sugars is important. Even though there is no hard upper limit recommended by dietary guidelines the official recommendations by the EFSA is "Based on the risk of developing chronic metabolic diseases and dental caries, the intake of added and free sugars should be as low as possible." This can be done by eating whole foods, avoiding added sugar by looking at food labels, and filling your plate with fresh fruits and vegetables.

Resources

https://www.foodnavigator.com/Article/2021/07/22/Intake-of-added-and-free-sugars-should-be-as-low-as-possible-EFSA-confirms-sugar-consumption-a-risk-factor-in-chronic-diseases