LDL Program: Sugar and Processed Foods

LDL Program: Sugar & Processed Foods

Diets high in sugar and processed foods tend to have a negative impact on LDL cholesterol and other chronic diseases.

Sugar and processed foods provide calories without added nutrients, allow the liver to synthesize more LDL “bad”

cholesterol, lower HDL “good” cholesterol, raise triglycerides, and inhibit the enzyme that breaks triglycerides down.

Additionally, these foods increase blood sugar, insulin resistance, and fat storage. The Dietary Guidelines for Americans

recommend limiting calories from added sugar to less than 10% of total calories per day. The American Heart

Association is more restrictive and recommends limiting added sugars to 150 calories per day for men, which equates to

37.5 g or 9 tsp sugar per day. For women, they recommend 100 calories per day, which equates to 25 g or 6 tsp sugar

per day. Most Americans consume too much sugar with an average of 77 g per day, according to the American Heart

Association. Excess sugar consumption has been linked to obesity, type 2 diabetes, heart disease, certain cancers, tooth

decay, and nonalcoholic fatty liver disease.

Natural vs. Added Sugars

• Natural sugars- occur naturally in foods like fruits and vegetables

o These foods contain water, fiber, and beneficial micronutrients

o Incorporate more of these foods into your diet

• Added sugars- do not occur naturally in food, as they are processed and added

o Foods with added sugars typically don’t contain much water, fiber, or beneficial micronutrients

o Examples: candy, soft drinks, baked goods

o Limit these foods in your diet

Tips to Decrease Added Sugars

• Limit soft drinks, fruit juices with added sugar, candy, sweets, baked goods, and low-fat or diet foods

• Drink water instead of sugar-sweetened beverages

o Avoid adding sugar to coffee or tea

• Utilize spices, extracts, vanilla, ginger, or lemon instead of sugar

• Avoid highly processed foods

• Review nutrition labels for ingredients and the amount of added sugars

Activity: Fill in the Blank

Use the information above to fill in the blank with the correct word or phrase!

1. Diets high in sugar and processed foods tend to have a negative impact on ___________________ and other

____________________.

2. The Dietary Guidelines for Americans recommend limiting calories from added sugar to less than ____% of total

calories per day.

3. The American Heart Association recommends limiting added sugars to _____calories per day for men, and

_____calories per day for women.

4. Excess sugar consumption has been linked to obesity, _________________, heart disease, ________________,

tooth decay, and _____________________________.

5. __________ sugars occur naturally in foods like fruits and vegetables. These foods contain water, fiber, and

beneficial micronutrients, and should be incorporated into your diet.

6. __________ sugars do not occur naturally in foods. They are processed and added to foods like candy, soft

drinks, and baked goods.

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for your participation in the Take Charge program!