Sugar and salt play important roles in the body's metabolic processes. However, overall, consuming too much sugar has a greater negative impact on the body than consuming too much salt.
1. Does consuming a lot of sugar cause high blood pressure?
Consuming natural sugars does not increase blood pressure. Milk and fruits contain natural sugars, but they also provide essential nutrients for the body, such as vitamins, minerals, proteins (in milk), and polyphenols (in fruit juices). In contrast, consuming sweets like soda, tea, and fast food, which are high in refined sugars, contributes little to no nutrients such as protein, fiber, vitamins, or minerals. Overconsumption of these foods may lead to obesity and nutrient deficiencies.
White sugar, cane sugar, brown sugar, and corn syrup all raise blood sugar levels when consumed, triggering an increase in insulin production. Insulin helps move sugar into cells to be used as energy. If you consume large amounts of sugar, your body will secrete more insulin. Excessive insulin production can lead to insulin resistance, where glucose and fructose are no longer efficiently metabolized into energy and are instead stored as fat. Over time, insulin resistance and weight gain from excessive sugar consumption can increase the risk of type 2 diabetes, glaucoma (a leading cause of kidney failure), and become major risk factors for heart attacks and strokes.
Consuming excessive amounts of sugar, particularly refined sugar, can lead to metabolic changes and trigger inflammatory responses, which can eventually manifest as various chronic diseases. Some sugar molecules, such as fructose, are processed exclusively by the liver. When the liver becomes overloaded from processing too much fructose, a cascade of metabolic reactions may occur. Some studies link this cascade to abnormal cholesterol levels, high blood pressure, fatty liver disease, metabolic syndrome, and cardiovascular diseases.
SEE ALSO: How overconsumption of sugar affects your body.
2. Does consuming a lot of salt cause high blood pressure?
Moderate salt consumption does not cause any health problems. The recommended daily intake of salt is 2,300 mg (about one teaspoon).
Studies have shown that excessive salt intake can lead to water retention in the body and increased pressure in blood vessels, resulting in high blood pressure. Uncontrolled high blood pressure can lead to serious health issues such as heart attacks, strokes, kidney problems, and vision impairment. However, the relationship between salt intake and high blood pressure is being studied more thoroughly.
A 2014 study of 8,000 adults in France found no association between high or low salt intake and systolic blood pressure in men or women. The researchers noted that the link between salt and high blood pressure has been "exaggerated" and "overcomplicated." There is no strong evidence to suggest that sodium significantly increases the risk of high blood pressure or cardiovascular problems.
For a healthy individual, the amount of salt consumed does not have a clear impact on overall health. However, for individuals over 50 years old or those who already have high blood pressure, salt intake plays a crucial role in their health.
The majority of excess salt consumed comes from processed foods and restaurant meals, not from salt added during home cooking. These foods also tend to be higher in fat and calories and provide fewer nutrients compared to fresh, home-prepared meals. This can contribute to weight gain and other health issues beyond high blood pressure.
SEE ALSO: Salt: How much is enough per day?
3. Sugar and salt: Which is worse for blood pressure?
Both sugar and salt are not particularly harmful if consumed in moderation, but in reality, excessive sugar intake has more negative impacts on overall health. Salt is essential for the body's proper functioning, but sugar is not. Sugar can amplify the negative effects of salt. Insulin signals the kidneys to retain sodium, and the more insulin the body produces, the more water and sodium the kidneys retain, ultimately leading to high blood pressure.
To better control the amount of sugar and salt consumed, it is advisable to choose foods from nutritious carbohydrate sources such as whole grains, dairy products, and fruits, while avoiding foods containing refined sugars and processed ingredients.
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Reference sources: webmd.com, womenshealthmag.com
