If you’re watching your sugar intake for better heart health, it may be time to rethink how you approach sweet foods. According to a new study from Lund University, not all sugar is created equal—and some sweet treats might actually be less harmful than you think.
Researchers followed nearly 70,000 Swedish adults for over 20 years and discovered that while sugary beverages significantly increase heart disease risk, occasional desserts like cake, chocolate, and pastries may not be as damaging—and could even offer slight cardiovascular benefits when consumed in moderation.
The Link Between Added Sugar and Heart Disease
The study focused on added sugars—those found in processed foods and beverages—and their connection to seven types of cardiovascular disease, including stroke, heart attack, and heart failure. Researchers found a clear link between sugary drinks and higher cardiovascular risks:
- 19% higher risk of ischemic stroke
- 18% higher risk of heart failure
- 31% higher risk of abdominal aortic aneurysm
These risks were especially evident in people who drank more than 8 servings of sugary drinks per week. Lead researcher Suzanne Janzi notes that liquid sugars don’t provide the same feeling of fullness as solid food, potentially leading to overconsumption and increased health risks.
Sweet Treats Like Cake and Ice Cream: Not All Bad?
In a surprising twist, the study found that people who consumed very few sweet treats (like desserts or chocolate less than twice per week) actually had higher rates of cardiovascular disease than those who indulged occasionally. This suggests that moderate sugar intake from solid foods may not be as harmful as previously believed—and could even have neutral or protective effects in some cases.
How Much Sugar Is Too Much?
The study also examined how total added sugar intake (as a percentage of daily calories) affected heart health. Those consuming 5% to 7.5% of calories from added sugar had the lowest cardiovascular risk, compared to both higher and lower intake levels. This reinforces the idea that moderation—not total elimination—is key.
Key Takeaways for Heart-Healthy Sugar Consumption
- Avoid sugary beverages: Soft drinks, sweetened juices, and energy drinks show the strongest links to heart disease.
- Don’t fear the occasional treat: Small portions of desserts may not harm—and could help—when part of a balanced diet.
- Focus on total intake: Keeping added sugars between 5%–7.5% of your daily calories may support heart health.
- Whole foods matter: Foods like fruit, which contain natural sugars, are not included in this analysis and remain a healthy choice.
Study Limitations
While the study provides valuable insight, it is observational—meaning it identifies correlations, not direct cause-and-effect. Data was also self-reported, and nearly 40% of participants didn’t complete the follow-up survey in 2009, which may have influenced results.
Final Thoughts: Rethinking Sugar for Heart Health
This long-term study suggests that sugar’s impact on health depends on the source and context. While cutting back on sugary drinks is a clear win for your heart, completely eliminating all sweets may not be necessary. Instead, a balanced, moderate approach to sugar may be the most heart-smart strategy.
