Why Your Sweet Tooth is Bad for Your Heart

If you crave sweets after a savory meal, you know that enjoying too much sugar can add inches to your waist. Weight gain is clearly tied to added sugars. While you may not want to see extra pounds on the scale, the hidden damage to your heart is life-threatening. 

Consuming added sugars raises the risk of developing heart disease, heart attacks, diabetes, high blood pressure and stroke. Unmanaged cardiovascular issues can make it difficult to enjoy physical activity safely and lead to breathing challenges, heart failure and premature death. 

Not all sugar is added sugar. 

Added sugars are simple carbohydrates added to processed, refined and fast foods as well as sweetened drinks. They include cane sugar, honey, maple syrup, molasses and agave and can be derived from sources like corn (corn syrup), plant leaves (Stevia and agave), sweet potatoes, monk fruit and grains (like oats, rice and wheat). 

Whole plant foods like fruit (and 100% fruit juices), starchy and colorful vegetables and whole grains also contain sugars, but these are naturally occurring and not considered “added sugars”. Processed dairy products without added sugars (like milk, yogurt and cheese) also contain some naturally occurring sugar. 

Eating whole foods does not have the same negative impact on heart health as eating packaged foods and drinks containing refined simple sugars derived from plants. Switching to lower-calorie sweeteners in coffee or desserts may reduce your total caloric intake to help you lose weight. But, it’s unknown if such sweeteners are less damaging to the heart than refined cane sugar. 

Why are added sugars so bad? 

A recent study confirmed that eating too much added sugar, juice and starchy foods like white bread can increase the risk of heart disease.

“But, the study highlights that the type of carbohydrate matters more for heart health than the total amount,” says Maria Delgado-Lelievre, M.D., a cardiologist at the University of Miami Health System. “The researchers found that sugars from natural sources like fruits, vegetables and milk (which contains sucrose and lactose) don’t contribute to the same harmful effects. This supports earlier studies showing that sugary drinks and juice are linked to poor heart health, while whole fruits are not.”

How much sugar is too much?

While cutting back on saturated and trans fats may support your cardiovascular health, “replacing those fats with sugar and starches, such as those from sugary drinks and processed foods, can raise your risk of developing heart disease,” Dr. Delgado-Lelievre says.

To protect your heart health, limit added sugars and processed foods in your diet.

Aim to keep added sugars to less than 10% of your daily calories, as recommended by health guidelines. “People who get about 16% of their daily calories from added sugar have a 30% higher risk of heart disease,” she says.

Reducing sugary drinks, sweets, and processed starches can significantly lower your risk of heart disease and improve overall health.

Research has also found that foods with a high glycemic index (causing blood sugar to spike quickly) are linked to a higher risk of heart disease, especially in women. “Although studies on starch have shown mixed results, research suggests that starch, combined with other sources of sugar, may play an important role in heart disease risk,” Dr. Delgado-Lelievre says.

All of these findings underscore the importance of paying attention to the types of carbohydrates you eat, not just the amount.

Can you have your cake and eat it too? 

Beyond your dietary choices, you can reduce your cardiovascular risk by quitting smoking, exercising more, maintaining a healthy weight, reducing stress and getting better quality sleep.

If sweet treats are a daily indulgence, the simplest goal may be to cut that out. Gradually reduce your daily intake of added sugars, and replace them with naturally occurring sugars to help curb cravings. Eventually, your taste buds and your body will get used to consuming far less tooth-aching sweets. 

Check all nutrition labels for the added sugar content. You’ll find tons of added sugars hidden in your favorite blended coffee shop beverage, salad dressings, bread, cereal, yogurt, sauces and frozen meals. A single serving with more than nine grams of added sugar is a lot. Opt for no-sugar-added peanut/almond butter, coffee creamers, non-dairy milk and flavored carbonated water. 

When you want something sweet, keep portion sizes in mind.

Reach for whole fruits first. Try pairing stone fruits (peaches, plums, nectarines) or berries with low-fat cottage cheese or yogurt. Blend up a real fruit smoothie.

Try some treats sweetened only with natural fruit and sweeter veggies like:

• dates
• figs
• berries
• bananas
• raisins
• oranges
• pineapples
• carrots
• sweet potatoes

Naturally sweetened options include fruit pops and sorbets, oat and nut balls and granola bars. When tasty treats are flavored with real vanilla, cocoa, cinnamon, coconut, cloves, berries or citrus, you won’t miss the sugar — and neither will your heart.

Dana Kantrowitz is a contributing writer for UMiami Health News.

Updated: October 2024

Tags: added sugars, cardiology, heart disease, Maria Delgado-Lelievre, sugar substitute, sweet tooth cure