People
with diets rich in refined sugar may be increasing their risk of chronic
inflammation. Research suggests that when people eat and drink less sugar,
inflammatory markers in their blood decrease.
A high sugar diet can have harmful effects on health, such as
increasing the risk of chronic diseases, weight gain, and tooth decay. It can
also result in chronic inflammation, where the
body's immune system activates, resulting in damage to healthy cells.
Inflammation resulting from lifestyle factors, such as obesity, smoking, and a sedentary
existence can contribute to a range of diseases. These
include heart disease, diabetes, rheumatoid arthritis, and
Alzheimer's.
In this article, we review the research on sugar and chronic
inflammation. We also discuss ways to reduce inflammation naturally.
Sugar and inflammation
Research suggests that
diet can have a significant impact on inflammation in the body — some foods
increase inflammation, while others reduce it. A diet high in sugar might be a
key factor contributing to chronic inflammation.
A systematic
review from 2018 reported that several studies have linked
consuming more dietary sugar — especially from sugary drinks — with chronic
inflammation. People with higher sugar diets have more inflammatory markers in
their blood, including a marker called C-reactive protein.
A 2014 study showed that people who reduced their
intake of sugar sweetened drinks had lower inflammation factors in their blood.
These findings support the theory that sugar consumption can cause
inflammation.
Researchers have tried to determine how sugar causes
inflammation. Sugar stimulates the production of free fatty acids in the liver.
When the body digests these free fatty acids, the resulting compounds can
trigger inflammatory processes.
Different kinds of sugar may contribute more or less to
inflammation. For instance, some research has suggested that fructose may cause
more inflammation than glucose. However, a systematic
review found no difference in inflammation from fructose and
glucose, so more research is needed.
Also, the researchers saw no differences in inflammatory factors
between the groups that consumed high fructose corn syrup vs. sucrose. The
sample sizes were small, and the quality of the studies was low, so more
research is necessary to confirm these findings.
People may develop the following common signs
and symptoms from chronic inflammation:
·
depression, anxiety,
and other mood disorders
·
body pain
·
constant fatigue and insomnia
·
constipation, diarrhea, acid reflux, and other digestive issues
·
weight gain
·
frequent infections
People with chronic inflammation may have an increased risk of
diabetes, depression, and dementia.
Chronic inflammation in older adults may also have links with a
higher risk of death. Doctors are working on how to reduce chronic
inflammation.
What other foods cause inflammation?
Along with sugar, other foods can also increase inflammation in
the body.
Researchers suggest that diets high in saturated and
trans fats can lead to a higher risk of chronic inflammation.
According to the Arthritis Foundation, foods that cause inflammation
include:
·
sugary foods, including desserts, pastries, chocolate, and sodas
·
saturated fats, such as in red meat, full fat dairy products,
and many rich desserts
·
trans fats, including in fast food, fried foods, cookies, and
donuts
·
excess omega-6 fatty acids that are in corn oil, sunflower oil,
and vegetable oil
·
refined carbohydrates, including some
breads, white rice, and white potatoes
·
alcohol
·
MSG in prepared Asian foods, soy sauce, and many prepared soups
and deli meats
Having diabetes, being overweight, having obesity, and eating
high levels of saturated fats, trans fats, and refined sugar are all risk
factors for chronic inflammation.
How else does sugar affect the body?
Sugar
has many long term effects on the body, including increasing the
risks of chronic inflammation, obesity, diabetes, and tooth
decay.
Sucrose and fructose can lead to plaque formation on a person's
teeth, decay, and cavities. Bacteria that cause cavities use sugar as food.
Diets rich in sugars allow the bacteria in the mouth to grow and erode tooth
enamel.
Drinking sugar sweetened drinks can add a lot of calories to the diet but
do not make the person feel full. This short term increase in calories can lead
to long term weight gain. Instead, calories from solid foods make people feel
fuller and reduce overeating.
Natural ways to reduce inflammation
Studies have shown that eating less sugar can
reduce inflammation, so people should aim to limit their sugar intake.
The World Health Organization (WHO) strongly
recommend a maximum sugar intake of less than 10% of daily energy intake.
Eating only 5% of daily calories from sugar may have added
health benefits, the WHO say. For someone eating 2,000 calories per day, the
maximum from sugar would be 100 to 200.
Ways to reduce inflammation in the body include:
·
Getting enough sleep. Improving sleep
hygiene and getting better sleep may decrease the risk of developing chronic
inflammation.
·
Quitting smoking. Smoking is a
risk factor for many chronic diseases, including chronic inflammation.
·
Following an anti-inflammatory diet. Read about foods
that reduce inflammation here.
·
Maintaining a healthful weight. Obesity is
another risk factor for chronic inflammation. Excess fat tissue may increase
inflammatory factors. The most effective
strategy for reducing chronic inflammation is weight loss.
·
Trying supplements. Read about
supplements that could help with inflammation here.
Sex hormones, such as estrogen and testosterone, can slow down the
production of inflammatory factors. For some people, testing and correcting
hormonal imbalances could reduce chronic inflammation.
Source: Medical News Today
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