A diet high in sugary foods may increase the risk of developing diseases like type 2 diabetes and depression.
A study published in the Journal of Translational Medicine highlighted the adverse health effects of free sugars, which are sugars not bound to other molecules and commonly found in various foods and drinks.
Unlike natural sugars in nutrient-dense fruits and vegetables, free sugars are absorbed quickly into the body and can potentially cause negative health impacts when consumed in excess.
Previous research has indicated that excessive consumption of free sugars is associated with chronic conditions such as obesity, type 2 diabetes, and mood disorders. Recent studies further suggest that a diet high in sweets may increase the risk of developing conditions like type 2 diabetes and depression.
Researchers from the University of Surrey in Guildford, England, analyzed data from 181,738 participants in the U.K. Biobank. The majority of participants were white, with an average age of 56.
Using AI, participants were divided into three dietary preference groups: the Health-conscious Group, which favors fruits and vegetables over sweets; the “omnivore group,” which has a balanced intake of meats, fish, vegetables, and desserts; and the “sweet tooth group,” which prefers sugary foods and drinks over fruits and vegetables.
The research team identified biological differences between groups by analyzing 2,923 proteins and 168 metabolites from U.K. Biobank blood tests. They calculated the relative risks of chronic and mental illnesses for each group, accounting for factors such as age, sex, smoking status, education, physical activity, nutrient intake, body composition, and other health indicators.
The analysis found that consistent with prior studies indicating women tend to be more health-conscious than men, 71% of the Health-conscious Group was female.
The Health-conscious Group had the highest fiber intake, lowest smoking rate, and most active lifestyle and generally comprised participants with healthier overall habits. This group showed a 14% and 31% lower risk of heart failure and chronic kidney disease, respectively, and had lower levels of inflammation markers like CRP, commonly elevated in cardiovascular disease. Blood sugar and cholesterol levels were also the healthiest in this group.
In contrast, the omnivore and sweet tooth groups had an almost 50:50 male-to-female ratio and consumed 12-14 grams (0.42-0.49 ounces) more free sugar daily than the Health-conscious Group. The sweet tooth group had the worst inflammation, blood sugar, and lipid levels, with a 27% higher risk of depression, 15% higher risk of diabetes, and 22% higher risk of stroke compared to the other two groups.
Experts explained that excessive sugar consumption can lead to blood sugar spikes and insulin resistance, promoting the development of type 2 diabetes and fat accumulation, resulting in weight gain and obesity.
They added that excessive sugar not only raises triglyceride levels and inflammation, leading to cardiovascular diseases but also negatively affects the kidneys. Furthermore, they cautioned that frequent sugar consumption could amplify mood and energy fluctuations, potentially exacerbating or causing depression.
In other words, dietary habits can influence metabolic health and biomarker levels, impacting appetite control, energy metabolism, and stress management, underscoring the importance of maintaining a healthy diet.
Experts recommend minimizing refined sugars, red meat, high-fat dairy products, and processed foods while prioritizing whole foods such as fruits, vegetables, and whole grains to cultivate healthier lifestyle habits.
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