March 25


Sugar or Salt – Which is Worse for Blood Sugar and Overall Health?

By Gabriela

March 25, 2022

When it comes to lowering blood pressure, everyone suggests reducing sodium intake and salt.

According to the ADA, i.e., American Diabetes Association the dietary pattern should include increasing potassium intake, moderating alcohol intake, increasing physical activity, and reducing sodium intake.

On the other hand, the CDC, i.e., Centers for Disease Control and Prevention recommends that those with an elevated risk of cardiovascular disease, this includes those with diabetes should consume less than 1,500 mg daily.

This is less than the usual intake of Americans which is around 3, 400 mg daily.

What About Sugar?

Everyone seems to pay attention to salt, and no one says anything about sugar. You should know that in all US packaged foods there is artificial sugar added to around 75 percent.

This amount of sugar can cause havoc in your body. Many of the harmful health effects attributed to salt might be due to sugar.

Overconsumption of sugar can disrupt hormonal pathways. Also, it can cause increased blood pressure, and fluid retention and increase the demand on the heart.

Around 15 percent of the US population consumes around 25 calories or even more daily calories from added sugar has a 3-fold bigger risk when it comes to cardiac death. This is in comparison to those who consume less than 10 percent.

When it comes to adolescents, almost half of their total daily calories probably come from added sugars. Besides issues like obesity and dental caries, such consumption raises concerns about heart health and blood pressure in young individuals who transition to adulthood.

What Studies Say About Salt?

Some studies came the discovery that a reduction in salt intake might lower blood pressure. On the other hand, one study from the 1990s that made an analysis of research which was conducted over a few decades came to the discovery that this particular effect is small.

The maximum drop of the top number is 4.8 mmHg systolic and the bottom number of 2.5 mmHg diastolic.

In addition, a 2011 study that examined the levels of urinary sodium in people that have diabetes came to the discovery that higher sodium intake links to a lower risk of death, from all causes and cardiovascular disease.

Step In the Right Direction

The best thing to do would be to replace processed products with whole-natural foods. In whole natural foods, the sodium balances with heart-healthy components such as potassium.

In addition, the natural sugars are in reasonable quantities buffered by beneficial constituents such as fiber and water.

The reduction in foods that corporations concoct is a step in the right direction. Lowering the sodium in these foods might be harmful. For heart health, overall wellness, and control over blood pressure, people should consume whole foods such as vegetables and fruits.

Also, people should leave foods low in sodium on the shelf together with all the recommendations to reduce salt.

Source Future You Health | Forbes | Open Heart | Jama Network


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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