Sugar also hardens the arteries.

What we eat Sugar quickly enters the bloodstream. The pancreas releases insulin to help the sugar into cells.

A constant cycle of high sugar and insulin increases fat production (triglycerides) and triggers inflammation in the vascular lining (endothelium). In the long term, compounds called "advanced glycation products" harden the vascular walls, increasing the risk of heart attack and stroke.

(American Diabetes Association-ADA, Standards of Care 2025;European Society of Cardiology 2021)

Sugar, triglyceride and liver triangle

The trio of “sweets + white flour + sugary drinks” raises triglycerides rapidly.

Fructose (especially sugary drinks and syrups) fuels fat production in the liver.

After some time, non-alcoholic fatty liver disease may develop.

Chronically high triglyceride levels strain the pancreas and blood vessels, increasing the risk of cardiovascular disease. (Journal of Hepatology 2022; BMJ 2022 nutritional reviews)

Those who use medication while reducing sugar should be careful

Those taking diabetes medications (especially insulin or sulfonylureas) may experience hypoglycemia when stopping instant sugars. If you stop taking them, your doctor may adjust your dose; always carry instant sugars (sugar cubes, fruit juice) with you. (ADA 2025 Hypoglycemia Management)

How do I detect hidden sugar?

Sugars are disguised on labels under various names, such as sucrose, glucose, fructose, maltodextrin, syrup, invert sugar, and dextrose. A practical limit is that ≥10 grams of sugar per 100 grams of product is considered "high"; ≤5 grams is considered "low." If "sugar" is listed first in the first three ingredients, the product is not good for your arteries. (WHO, Healthy Diet 2020; AHA, 2024 Consumer Guide)

Are artificial sweeteners the solution or the new problem?

Calorie-free sweeteners (such as aspartame, sucralose, stevia, etc.) may help you cut calories in the short term. However, they can also stimulate appetite by perpetuating the perception of "too sweet" and can affect the gut microbiota in some people. The safest way is to lower the sweetness threshold—that is, gradually become accustomed to less sweet tastes. (WHO Non-Sugar Sweeteners Guideline 2023; Nutrition Reviews 2021)

Calm blood sugar with the fiber-fat-protein trio

Consider two snacks with the same calories: (1) biscuits + fruit juice; (2) an apple + a handful of walnuts + buttermilk.

Secondly, because it contains fiber, fat, and protein, it empties from the stomach more slowly; blood sugar rises less and more slowly, satiety lasts longer, and evening sweet cravings decrease. (ADA 2025 medical nutrition therapy; Cleveland Clinic 2023)

Blood pressure-sugar partnership

Sugar overload and insulin resistance can increase sodium retention in the kidneys, raising blood pressure. Therefore, when we talk about "vascular health," we should discuss sugar as much as salt. The trio of sugar + salt + inactivity is a disastrous combination for the heart and brain. (ESC Prevention Guideline 2021)

What do we replace the hidden sugar with?

- For breakfast: cheese + olives + tomatoes instead of jam/chocolate cream; change bread to whole grain.

- For sweet cravings: 2 dates + 10 almonds or 1 small banana + yogurt with cinnamon.

- Snack: Small dark chocolate with high cocoa content (≥70%); eat slowly, accompanied by water.

- In sauces: No creamy or sugary sauce; olive oil + lemon/vinegar + yogurt mixture. (AHA 2024; WHO 2020)

Where do I stand on the three-month blood sugar average?

- Normal: If HbA1c (three-month sugar average) is less than 5.7%

- Pre-diabetes: 5.7 - 6.4%

- Diabetes: 6.5% and above

Anyone over the age of 40, with a large waist circumference, inactivity or a family history of diabetes should have their fasting blood sugar and/or HbA1c levels checked at least once a year.

Prediabetes is a reversible condition; the first line of treatment is walking and blood sugar reduction. (ADA, Standards of Care 2025)

Drinks are not innocent

Sugary drinks (soda, energy drinks, sweetened iced tea/lemonade, fruit juice) raise blood sugar very quickly. The perception that "fruit juice is healthy" is false; it's loaded with sugar without fiber. Whole fruit, however, contains fiber, so it raises blood sugar more slowly and helps you feel full. Your daily beverages should be water, sparkling water, and unsweetened tea/coffee. (AHA Added Sugars Scientific Statement 2023; ADA 2025)

Behavioral tips for those who say "I can't stop eating sweets"

- Find the trigger: Lack of sleep and stress increase sweet cravings; fix sleep first.

- Delay trick: When you say “I want it now,” delay it for 10 minutes and most cravings will go away.

- Out of sight: Do not keep packaged sweets or biscuits at home.

- Habit instead of hunger? Drink water and go for a short walk; it breaks the brain cycle.

- Change the reward: Replace dessert with a non-calorie reward like “coffee + conversation + a walk in the park.” (Behavioral medicine reviews 2020; AHA 2024)

10-day sugar reduction plan

Day 1–2: Replace all sugary drinks (soda, energy drinks, packaged fruit juice) with water-sparkling water-unsweetened tea.

Day 3: Cut sugar in coffee/tea in half; zero after 1 week.

Day 4: No jam/chocolate cream for breakfast; cheese, olives, and eggs.

Day 5: Remove from your shopping list any products that have more than 10g of sugar per 100g on the label.

Day 6: When you have a sweet tooth, try the fruit + yogurt + cinnamon rule.

Day 7: Kitchen closing time after dinner: no calories except water.

Day 8: 2 fish next week (grilled/baked); get omega-3 instead of sugar.

Day 9: At home, replace 3 packaged snacks with fruit and nuts.

Day 10: Weekly check: waist circumference, weight, fasting sugar/HbA1c note.

(WHO 2020; ADA 2025; AHA 2024)