Avoid Sugar to Support Hearth Health

Frequently with clients I will make recommendations to encourage a beneficial balance of bacteria in the gut, since this can impact health throughout the body, not just in the digestive tract. If gut ecology is out of balance any number of symptoms may result, from a weakened immune system to tinnitus, from muscle aches to hormonal issues.

Fundamental in supporting gut ecology is to avoid sugar in all its forms. Once the ratio of microbes in the digestive tract are balanced, to return to a refined and sugary diet will only encourage the yeasts to get out of control again, potentially leading to a re-occurrence of symptoms associated with excess yeast in the gut. However, the problems of sugar are not limited to its impact on the flora within the intestines. Its over-use in the modern Western diet is behind all manner of health issues. For more than 30 years I have been warning about the pitfalls of a high sugar diet and now there is increasing research to demonstrate that the early nutritional experts that I was reading all those years ago, were not wrong. Those already following my sugar-free dietary recommendations will be pleased to know that their diet will be supporting more than just gut ecology.

Dr Mark Hyman summarises the latest research on how it is sugar and not saturated fats that is behind the heart attacks that are epidemic in our society.

It’s over. The debate is settled.

It’s sugar, not fat, that causes heart attacks.

Oops. Fifty years of doctors’ advice and government eating guidelines have been wrong. We’ve been told to swap eggs for Cheerios. But that recommendation is dead wrong. In fact, it’s very likely that this bad advice has killed millions of Americans.

A rigorously done new study shows that those with the highest sugar intake had a four-fold increase in their risk of heart attacks compared to those with the lowest intakes. That’s 400%! Just one 20-ounce soda increases your risk of a heart attack by about 30%.

This study of more than 40,000 people, published in JAMA Internal Medicine, accounted for all other potential risk factors including total calories, overall diet quality, smoking, cholesterol, high blood pressure, obesity and alcohol.

This follows on the heels of decades of research that has been mostly ignored by the medical establishment and policy makers. In fact, the Institute of Medicine recommends getting no more than 25% of your total calories from added sugar. Really?? This study showed that your risk of heart attacks doubles if sugar makes up 20% of your calories.

Yet more than 70% of Americans consume 10% of their daily calories from sugar. And about 10% of Americans consume one in every four of their calories from sugar.

Failed Dietary Guidelines

U.S. Dietary Guidelines provide no limit for added sugar, and the U.S. Food and Drug Administration (FDA) still lists sugar as a “generally regarded as safe” (GRAS) substance. That classification lets the food industry add unlimited amounts of sugar to our food. At least the American Heart Association recommends that our daily diet contain no more than 5% to 7.5% added sugar. Yet most of us are eating a lot more. Most of us don’t know that a serving of tomato sauce has more sugar than a serving of Oreo cookies, or that fruit yogurt has more sugar than a Coke, or that most breakfast cereals — even those made with whole grain — are 75% sugar. That’s not breakfast, it’s dessert!

This is a major paradigm shift. For years, we’ve been brainwashed into thinking that fat causes heart attacks and raises cholesterol, and that sugar is harmless except as a source of empty calories. They are not empty calories. As it turns out, sugar calories are deadly calories. Sugar causes heart attacks, obesity, type 2 diabetes, cancer and dementia, and is the leading cause of liver failure in America.

The biggest culprit is sugar-sweetened beverages including sodas, juices, sports drinks, teas and coffees. They are by far the single biggest source of sugar calories in our diet. In fact, more than 37% of our sugar calories come from soda. The average teenage boy consumes 34 teaspoons of sugar a day, or about 544 calories from sugar. Even more troubling, this isn’t just putting kids at risk for heart attacks at some remote later date in their lives. It’s killing them before their 20th birthday.

This new research syncs with decades of data on how sugar causes insulin resistance, high triglycerides, lower HDL (good) cholesterol and dangerous small LDL (bad) cholesterol. It also triggers the inflammation we now know is at the root of heart disease.

And fats, including saturated fats, have been unfairly blamed. With the exception of trans fats, fats are actually protective. This includes omega-3 fats, nuts and olive oil, which was proven to reduce heart attack risk by more than 30% in a recent large randomized controlled study.

Here’s the simple fact: Sugar calories are worse than other calories. All calories are not created equal. A recent study of more than 175 countries found that increasing overall calories didn’t increase the risk of type 2 diabetes, but increasing sugar calories did — dramatically.