When it comes to weight and health, fat has always been the primary suspect. However, modern nutrition studies suggest a different perspective: added sugar may be more dangerous than fat—not only because of its role in weight gain or blood sugar imbalance, but also due to its strong association with heart disease and type 2 diabetes.
Nutrition experts do not absolve fats entirely, but they emphasize the importance of understanding the specific risks of each. This distinction enables individuals to make informed daily dietary choices that protect overall health—not just body weight.
What Is Added Sugar?
To begin, it is essential to understand the concept of “added sugar.” According to a study published in JAMA Internal Medicine, added sugar refers to all sugars incorporated during food processing or preparation—not the sugars that naturally occur in foods.
The study highlights the importance of distinguishing between natural and added sugars, as confusing the two can pose health risks. Many people mistakenly rely solely on calorie counts, an approach that medical experts strongly warn against.
Does Added Sugar Cause Heart Disease?
The answer appears to be yes. A major U.S. study published in the same journal linked added sugar consumption to heart-related deaths. Researchers analyzed a representative sample of U.S. adults and tracked participants through death records over an average follow-up period of 14.6 years, during which 831 cardiovascular-related deaths were documented.
The findings revealed a strong correlation between added sugar intake and heart disease risk. The risk increased proportionally with the percentage of calories derived from added sugar.
Individuals consuming 10–24.9% of their calories from added sugar had a 30% higher risk of heart-related death (HR = 1.30) compared to those consuming less than 10%.
Those consuming 25% or more of their calories from added sugar faced a dramatically higher risk (HR = 2.75).
The study also emphasized consistency of consumption, noting that individuals who regularly consumed sweetened beverages and juices had a significantly increased risk of cardiovascular mortality.
Main Sources of Added Sugar
The study identified the most common and dangerous sources of added sugar as follows:
Sweetened beverages (37.1%)
Grain-based desserts and baked goods (13.7%)
Fruit drinks (8.9%)Beware of “Hidden” Sugar
Health experts stress the importance of being mindful of hidden sources of added sugar, which are often overlooked. Key recommendations include:
Do Not Be Misled by Marketing Claims
Terms like “light” or “healthy” do not necessarily mean a product is low in sugar. Reading ingredient lists is far more reliable than trusting advertising labels.
Sweetened Liquids Are the Biggest Threat
Reducing sweetened beverages is one of the fastest ways to see health improvements. Liquid calories are quickly absorbed and do not provide sufficient satiety, leading to increased overall consumption.
Smart Alternatives
Replace added sugar with natural options or foods that reduce sugar cravings, such as plain yogurt with whole fruit or a handful of nuts.
Are All Fats Harmful?
The clear answer is no. The body needs healthy fats, and not all fats are harmful. According to experts at Harvard University, fats should not be viewed as a single category—the type of fat matters most.
They classify fats into three main groups:
Unsaturated Fats
Healthy fats essential in moderate amounts, found in vegetable oils, nuts, and fish.
Saturated Fats
Not entirely forbidden, but recommended to be consumed sparingly and gradually replaced with unsaturated alternatives.
Trans Fats
The most dangerous type, commonly found in processed foods, strongly linked to obesity and heart disease.
Expert Advice on Consuming Sugar and Fat
Nutrition experts recommend a balanced and intelligent approach:
Choose wisely, not restrictively: Opt for natural sugars instead of added sugars, and healthy fats instead of trans fats.
Reducing added sugar is essential: The World Health Organization advises minimizing added sugar intake, particularly from sweetened beverages and desserts.
Not all fats are bad: The American Heart Association encourages focusing on unsaturated fats found in plant oils, nuts, and fish, limiting saturated fats, and completely avoiding trans fats.
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