Does sugar cause inflammation in the body?

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Inflammation is considered part of the body's natural healing process. During an injury or infection, the body releases chemicals to help protect against any harmful organisms that cause the signs of redness, heat, and swelling to appear. Certain foods like sugar can also contribute to inflammation in the body. However, eating too many inflammatory foods can cause chronic low-grade inflammation, which can lead to serious health problems, such as heart disease, diabetes, cancer, and allergies.

1. The relationship between sugar and inflammation

Several studies have shown that diets high in added sugars lead to obesity, insulin resistance, increased intestinal permeability, and low levels of inflammation. However, other studies have confirmed a link between added sugar and higher levels of markers of the body's inflammatory response.
A study of 29 healthy people given a high sugar intake found that consuming just 40 grams of added sugar from a 375ml can of soft drink per day led to an increase in markers of inflammation, insulin resistance and cholesterol. LDL , and also tend to gain more weight . Another study in overweight and obese people found that consuming a regular can of soft drink daily for six months led to increased uric acid levels, a cause of inflammation and insulin resistance. Subjects who drank diet soda, milk, or water did not experience an increase in uric acid levels.
Drinking sugary drinks can increase the level of inflammation of the body. Furthermore, this effect can last for a considerable amount of time.
Consuming a dose of 50 grams of fructose caused a spike in inflammatory markers like C-reactive protein (CRP) just 30 minutes later. Furthermore, C-reactive protein (CRP) remained elevated for more than the next two hours.
In addition to adding sugar, eating too many refined carbohydrates has also been linked to increased inflammation, which includes inflammation of the blood vessels.
In one study, study subjects eating just 50 grams of refined carbs in the form of white bread resulted in higher blood sugar and increased inflammation index Nf-kB.

2. How does added sugar affect your body?

Excessive use of added sugars and refined carbohydrates causes a number of changes in the body. This is also the reason why diets high in sugars lead to chronic or low-grade inflammation.
Overproduction of AGEs: Advanced glycation end products (AGEs) are harmful compounds that form when proteins or fats combine with blood sugar. Too much AGE excess products lead to oxidative stress and inflammation. Increased intestinal permeability: Bacteria, toxins, and undigested food particles can more easily move out of the intestines and into the bloodstream, potentially leading to inflammation. Higher LDL cholesterol: Excess LDL cholesterol is associated with higher levels of C-reactive protein (CRP), a marker of inflammation. Weight gain: A diet high in sugar and refined carbohydrates can lead to weight gain and excess fat accumulation.

3. Added sugars can lead to long-term health problems

3.1. Heart disease A study of more than 75,000 women found that those who consumed a diet high in refined carbohydrates and sugar had a 98% higher risk of heart disease than women who consumed refined carbs. lowest regime.
Possible reason is the impact of sugar consumption on risk factors for heart disease; such as elevated LDL cholesterol, hypertension, obesity, insulin resistance, and increased inflammatory markers in the body.
3.2. Cancer Some studies show that people who consume a lot of sugar may have a higher risk of developing cancer.
A study that looked at the diets of more than 35,000 women found that those who consumed the most sugary foods and drinks were twice as likely to develop colon cancer as those who ate the most. Lowest sugar diet.
While further studies are needed, it is thought that the increased cancer risk may be due to the inflammatory effects of sugar. In the long term, inflammation caused by sugar can damage DNA and body cells. Some experts believe that chronically high insulin levels, possibly from consuming too much sugar, may also play a role in cancer development.
3.3. Diabetes An analysis of more than 38,000 people found that just one daily serving of sugary drinks was associated with an 18 percent high risk of developing type 2 diabetes.
Another study related to diabetes of sugar showed that, increased intake of corn syrup is strongly related to diabetes. In contrast, the amount of fiber in this syrup helps protect against the development of diabetes.
3.4. Obesity Obesity is often referred to as a low-grade inflammatory disease. Too much sugar has been linked to weight gain and obesity. Experts say that the modern diet is often high in refined starches and added sugars, which can lead to an imbalance of gut bacteria. This may partly explain the development of obesity.

A review of 88 obesity-related studies found that higher consumption of sugary sodas was associated with higher calorie consumption, higher body weight, and nutrient absorption. other important lower.
3.5. Other diseases High intake of added sugars and starches has been linked to the development of other diseases, such as liver disease, inflammatory bowel disease, mental decline, arthritis, and others.
In particular, excessive use of fructose has been linked to nonalcoholic fatty liver disease. So far, there is not enough evidence to explain, but the cause is thought to be a combination of increased intestinal permeability, along with bacterial overgrowth in the intestine that causes inflammation. low level.
However, the evidence linking sugar to health problems is mainly based on observational studies. Therefore, it cannot be proven that sugar is the sole cause of these health problems.

4. Natural sugar is not linked to inflammation

You need to clearly define the difference between added sugar and natural sugar. Processed added sugars added to foods and beverages to sweeten or increase shelf life. Added sugars are found in most processed foods and drinks, and table sugar is also considered added sugar. Other common forms of added sugars include: High-fructose corn syrup (HFCS), sucrose, fructose, glucose, and corn sugar.
About 13% of adults in the US get their total calories from added sugars. This number is on the high side because government guidelines recommend that no more than 5% to 15% of calories come from both solid fats and added sugars.
However, natural sugars were not associated with inflammation. In fact, many foods contain natural sugars, such as fruits and vegetables, which can fight inflammation. Natural sugars include those found in foods, such as fructose in fruit and lactose in milk and dairy products.
Natural sugars work very differently from added sugars when consumed and digested in the body. Natural sugars are commonly consumed in natural foods. As a result, they are often accompanied by other nutrients, such as protein and fiber, which cause natural sugars to be absorbed slowly. The steady absorption of natural sugar prevents blood sugar spikes. A diet rich in foods like fruits, vegetables, and whole grains may also have other health benefits.

5. Lifestyle changes can reduce inflammation

Certain lifestyle changes, such as reducing intake of sugary and processed foods, can lead to lower levels of inflammation in the body. For example, how much fructose consumption has an impact on inflammation, which means that the more you eat, the more severe the inflammation in your body.
In addition, a sedentary lifestyle, smoking, and high stress levels are also associated with low-grade chronic inflammation. However, regular physical activity has been shown to reduce belly fat and markers of inflammation in humans. Therefore, you can reduce inflammation levels by making changes to your diet as well as your lifestyle.
One study that replaced processed foods with whole grains found that unprocessed foods improved insulin resistance, cholesterol levels, and lower blood pressure, all of which are related to inflammatory symptoms. Another study found that reducing fructose consumption improved blood markers of inflammation by almost 30%.
Some simple tips to help reduce inflammation:
Limit processed foods and drinks: By reducing or eliminating these products, you will naturally eliminate major sources of added sugars like soda, cakes, cookies and candy, as well as white bread, pasta and rice. Read food labels: If you're unsure about certain products, get in the habit of reading food labels. You should look out for ingredients like sucrose, glucose, High Fructose Corn Syrup, maltose, and dextrose. Choose whole-grain carbs: These include oats, whole-wheat pasta, brown rice, quinoa, and barley. Whole-grain carbs are high in fiber and antioxidants, which can help control blood sugar and protect against inflammation. Eat more fruits and vegetables: Fruits and vegetables contain antioxidants, vitamins, and minerals, which can protect and reduce inflammation in the body. Eat plenty of antioxidant-rich foods: Consuming a variety of antioxidant-rich foods helps fight inflammation naturally. These include nuts, avocados, oily fish and olive oil. Stay active: Regular physical activity, including aerobic exercise and sport, can help protect against weight gain and inflammation. Stress management: Learning to manage stress through relaxation techniques and exercise can help reduce inflammation. Evidence shows that eating too much sugar and too many refined carbohydrates causes inflammation in your body. Over time, inflammation caused by unhealthy eating habits can lead to a number of health problems, such as heart disease, diabetes, liver disease, and cancer.
However, inflammation can also be caused by many other factors, including stress, medications, smoking, and excess fat absorption. But you can take many steps to help fight inflammation, including getting regular exercise and effectively managing your stress levels. Furthermore, cut back on processed foods and beverages, choose whole grains, and limit your intake of added sugars and refined carbohydrates for the best health.
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Reference source: healthline.com