The harmful health effects of drinking sugary beverages are well known, but the effects of excess sugar consumption in general are still not fully understood.

Eating a piece of cake from time to time may be better for your heart than avoiding sugar altogether, but sugary drinks are still a major red flag, according to new research.

A study from Lund University, Sweden, has shed light on how different types of sugar consumption affects heart health, offering a surprising twist: While high sugar intake is undeniably harmful, occasional Sugar consumption may actually be linked to better heart health.

The study published in the peer-reviewed journal Frontiers in Public Health showed that drinking sugar-sweetened beverages increases the risk of cardiovascular conditions such as stroke, heart failure and atrial fibrillation.

On the other hand, people who occasionally enjoyed sweet snacks, such as pastries or honey-sweetened treats, had a lower risk of heart disease than those who strictly avoided sugar.

Sweet drinks vs. sweet treats

The study analyzed data from nearly 70,000 participants in Sweden over two decades. Researchers examined three categories of sugar consumption – toppings, treats and sweetened beverages – and their relationship to seven cardiovascular conditions, including heart attack and stroke.

“The most important finding from our study is the differing associations between different sources of added sugar and heart disease risk,” said Suzanne Janzi, a PhD candidate at Lund University and lead author of the study.

Research highlights that it’s not just how much sugar you consume that makes a difference, but where it comes from and how it fits into your lifestyle.

Sweet drinks such as fizzy soda were found to be particularly dangerous.

They significantly increased the risk of ischemic stroke, heart failure, atrial fibrillation and abdominal aortic aneurysm. Janzi pointed out that liquid sugars often fail to satisfy hunger, which can lead to overconsumption.

In contrast, sweet dishes are usually eaten sparingly and often in social settings, such as Sweden’s famous “fika” – a coffee and pastry break deeply rooted in their culture.

Why might very little sugar not be ideal?

Interestingly, the study also found that even very low sugar intake is not ideal.

People who avoid eating sweets completely have a higher risk of heart diseases than those who eat sweets occasionally.

“This may reflect restrictive diets or existing health problems in people with very low sugar intake,” Janzi said. “Although our study cannot prove cause and effect, the findings suggest that cutting out sugar completely may not be necessary for good heart health.”

what does research mean

While the findings offer a nuanced perspective, Janzi cautioned that dietary habits are highly cultural and specific.

“These results are based on the Swedish population and their traditions, which cannot be directly applied to other countries,” he said.

Takeaway? Enjoy pastries or cake on special occasions, but stay away from soda.

Like most things in life, moderation appears to be the key to a healthy heart.