A close-up of donuts and pastries on a table

Refined Grains And Added Sugars (Think Donuts) Raise Heart Disease Risk

October 20, 2025•2 min read

Refined Grains And Added Sugars (Think Donuts) Raise Heart Disease Risk

At Omics Longevity, we aim to highlight how everyday food choices can significantly shape long-term health. Recent studies have made it clear: diets high in refined grains and added sugars — like those found in donuts, pastries, white bread, and sugary drinks — are linked to a greater risk of heart disease.


What Are Refined Grains and Added Sugars?

  • Refined grains: Processed grains (like white flour or white rice) that have been stripped of fibre and nutrients.

  • Added sugars: Sweeteners (such as high-fructose corn syrup, table sugar, or syrups) added to food and drinks during processing.

While they may taste appealing, these foods lack the nutrients your body needs to function well.


How They Affect Heart Health

Consuming too many refined grains and added sugars has been linked to:

  • Higher blood sugar spikes → increasing risk of type 2 diabetes

  • Elevated triglycerides → raising cardiovascular risk

  • Increased belly fat → associated with metabolic syndrome

  • Chronic inflammation → damaging blood vessels over time

  • Greater risk of heart attack and stroke


Why It Matters for Longevity

Heart disease remains one of the leading causes of mortality worldwide. Diets rich in refined grains and added sugars accelerate vascular ageing, making arteries stiffer and more prone to blockages.

At Omics Longevity, we recognise that small but consistent dietary changes — like choosing whole grains and reducing sugar intake — can profoundly impact healthy ageing and lifespan.


Practical Ways to Cut Back

  • Swap white bread and pasta for wholegrain alternatives

  • Replace sugary drinks with water, sparkling water, or unsweetened tea

  • Limit desserts to occasional treats rather than daily habits

  • Choose snacks like nuts, fruit, or yoghurt over pastries

  • Read food labels to identify and avoid hidden sugars


The Bottom Line

Refined grains and added sugars may be convenient and satisfying in the short term, but they pose long-term risks to heart health. By making mindful swaps, you can reduce your risk of cardiovascular disease and support a healthier future.

At Omics Longevity, we believe nutrition is one of the most powerful tools in shaping a longer, stronger life.

Mark Goss was born in Australia and has been working in General Practice since 2007. His special interests include: General Medicine, Paediatrics, Skin Cancer Medicine & Surgery, Cosmetic Medicine, cosmetic consults for injectables, and PRP injections. Dr Goss also holds Fellowship qualifications in Anti-Ageing and Metabolic Medicine.

Dr. Mark Gross

Mark Goss was born in Australia and has been working in General Practice since 2007. His special interests include: General Medicine, Paediatrics, Skin Cancer Medicine & Surgery, Cosmetic Medicine, cosmetic consults for injectables, and PRP injections. Dr Goss also holds Fellowship qualifications in Anti-Ageing and Metabolic Medicine.

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