I'll bet you didn't know this about added sugar...

Plus, what's your real sleep number? And more heart-health news!

Author

Yasmine S. Ali, MD
August 16, 2023

Hello again!

I’m back with your weekly dose of heart-health news!

I’m spending some time in this issue on the health concerns that come with added sugars, because a new study highlights how too much added sugar is bad for every part of our health—and can even lead to kidney stones! And unless you know what to look for, our modern diets can make it way too easy to over-consume added sugars on a daily basis. (See story and “My Take” below.)

(For new subscribers): This weekly update goes out every Wednesday, except for the final Wednesday of the month, when the long magazine-style version of Speak for the Heart will be delivered to your inbox. As always, premium subscribers get bonus content in every issue!

To your health,

Yasmine S. Ali, MD

Weekly Heart-Health News: The Highlights

Kidney stones: Added sugars in diet may increase risk, study finds

New research found that consuming added sugars can lead to urinary issues that contribute to the development of kidney stones.

www.medicalnewstoday.com/articles/added-sugar-kidney-stone-risk#Limitations-of-self-reporting-in-studies-

My Take:

We know that limiting your added sugar intake is good for heart health and just about every other part of your body! Consuming added sugar contributes to inflammation, obesity, diabetes, and even cancer. Now, this study confirms that it contributes to the risk of kidney stones as well.

The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (or 25 grams) per day for women and 9 teaspoons (36 grams) per day for men.

How quickly you can hit that limit might surprise you:

  • Just one tablespoon of Heinz ketchup contains 4 grams (nearly a teaspoon) of added sugar. And since there are 3 teaspoons in a tablespoon, that means that 1/3 of every serving of ketchup is added sugar!

  • One Krispy Kreme original glazed doughnut has 9 grams of added sugar. So, if you have a doughnut plus a coffee with added sugar, you could easily be halfway to your daily limit. (That’s not to mention all the other problems with eating highly refined and processed, fried bread as in a doughnut. 😉 )

  • A 12-oz. can of Coke contains 39 grams of sugar! That’s more in a single beverage than the limit per day for men, and far beyond the limit for women. While there is Diet Coke, I don’t recommend it—or any other “diet” drink—because it is flavored with artificial sweeteners, which have been linked to diabetes, obesity, cancer, inflammation, and more. If you’re really craving sweetness in a caffeinated beverage, you’re better off adding a half teaspoon or less of raw or turbinado (unrefined) sugar to your coffee or tea, or a drizzle of honey, than guzzling any kind of soda. Of course, the best sources of sweetness are the natural ones, like fruits—I’ll be doing a post on those in the future!

Poor sleep may harm heart health, and catching up on weekends won't restore it - UPI.com

Poor sleep takes a toll, and catching up on the weekends just won't fix it, researchers report.

www.upi.com/Health_News/2023/08/11/poor-sleep-heart-health/2061691761646

My Take:

You’ll hear me and other heart-health experts talk often about the dangers of chronic sleep deprivation, because of the wealth of evidence showing that most people have the best health outcomes when they get 7 to 9 hours of uninterrupted sleep per night. (For some, it may be a little more, and for others a little less, but aiming for that range seems to be the sweet spot in studies of sleep and its role in whole-body health.)

To find your own ideal amount of sleep within that range, just think of how much sleep makes you feel really good—what amount do you need to wake up feeling refreshed and ready to get up, without an alarm clock and without feeling sleepy or hung over? Now ask yourself how often you get that much sleep on a daily basis, especially during the workweek. As this study shows, trying to catch up on weekends just won’t cut it when it comes to your health.

Last Week’s Poll Results:

“Do you practice yoga?”

78% of respondents answered, “Yes, regularly”! That is wonderful!!

11% said, “Yes, occasionally,” and 11% have tried it but didn’t find that it really caught on with them.

There was no one (among those who responded) who has never tried yoga at all.

This Week’s Quick Poll:

How many hours of sleep do you get most nights?

(Your answer, as always, will remain anonymous.)

Login or Subscribe to participate in polls.

The Sweet Smell of Success

A unique way to keep the mind sharp…

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