Research Roundup: Sugar & Heart Disease; Eating Produce & Life Expectancy; Legumes & “Bad” Cholesterol
Sugar increases risk of heart disease-related death
Adults who consumed 17 to 21 percent of their total daily calories from added sugar compared to those who consumed only eight percent were 38 percent more likely to die from heart disease, according to a study at the Centers for Disease Control and Prevention. Re-searchers used data from over 40,000 adults in the National Health and Nutrition Examination Surveys. More than 71 percent of adults consumed more than the recommended 10 percent of added sugar calories, and 10 percent consumed 25 percent more. The study showed that the risk of heart disease-related death increased with the increase in added sugar.
(JAMA Internal Medicine, April 7, 2014)
Eating more produce saves lives
Consuming five daily servings of fruits and vegetables is not as effective as eating seven or more daily servings to lower risk of death from diseases like cancer and cardiovascular dis-ease. Scientists at the University of Liverpool in England analyzed data from 65,000 adults in England, aged 35 and older, and found seven or more servings lowered overall mortality by 42 percent, cancer death by 25 per-cent, and death from heart disease and stroke by 31 percent.
(Journal of Epidemiology and Community Health, March 31, 2014)
Daily legumes reduce “bad” cholesterol
Eating a single daily serving (3/4 cup or 130 grams) of beans, peas, chickpeas or lentils can lower LDL (“bad”) cholesterol by five percent, which means a five to six percent reduction in the risk of cardiovascular disease. The meta-analysis of 26 randomized controlled trials included 1,037 participants. The average American eats less than half a serving of legumes a day. Legumes have a low glycemic index, meaning the carbohydrates break down slowly and prevent a “spike” in blood sugar. Legumes also may displace animal protein, rich in saturated fat, at a meal.
(Canadian Medical Association Journal, April 7, 2014)
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