Sugar Consumption Link to Inflammation: Findings From Scientific Studies
In recent studies, doctors have suggested that lifestyle and dietary changes can play a significant role in reducing the risk of chronic inflammation, a condition linked to various health issues such as depression, anxiety, body pain, constant fatigue, insomnia, digestive problems, weight gain, frequent infections, and an increased risk of diabetes, depression, and dementia.
One of the key culprits in chronic inflammation is sugar. Consuming large amounts of sugar can lead to chronic inflammation, and a high sugar diet can increase the risk of chronic inflammation. Sugar stimulates the production of free fatty acids in the liver, which can trigger inflammatory processes.
Other foods that contribute significantly to chronic inflammation include refined carbohydrates, processed meats, trans fats, excess omega-6 fatty acids, red meat and fried foods, alcohol and excessive caffeine, and highly processed and ultra-processed foods.
Refined carbohydrates, such as white bread, pastries, and other refined grains, cause blood sugar spikes that elevate inflammatory markers like C-reactive protein (CRP). Over time, these high-glycemic foods contribute to insulin resistance and systemic inflammation.
Processed meats like bacon, sausage, hot dogs, and deli meats contain preservatives, nitrates, advanced glycation end products (AGEs), and saturated fats that trigger and sustain inflammation.
Trans fats, found in margarine, packaged snacks, and fast food, disrupt the body's ability to regulate inflammation and are harmful to heart health.
Excess omega-6 fatty acids, found in vegetable oils like corn, soybean, and sunflower oil, can fuel inflammation when there is an imbalance with omega-3s.
Regular consumption of red meat and fried foods, especially when grilled, barbecued, or deep-fried, creates harmful compounds such as AGEs, heterocyclic amines, acrylamide, and oxidized fats that promote inflammatory responses.
Alcohol and excessive caffeine can irritate the gut lining and contribute to inflammation, especially in excess.
Highly processed and ultra-processed foods often contain chemical preservatives, artificial colors, flavor enhancers, and unhealthy fats that can trigger inflammation and disrupt immune function.
However, it's not all doom and gloom. Whole fruits, vegetables, whole grains, legumes, nuts, certain plant oils, and spices have anti-inflammatory properties and are recommended to reduce inflammation. For example, sesame oil contains sesame lignans, which are associated with decreasing inflammatory factors and improving blood pressure.
In contrast, reducing the intake of the aforementioned inflammation-causing foods while increasing anti-inflammatory foods can help mitigate chronic inflammation in the body. This shift in diet, combined with regular exercise and avoiding smoking, can lead to a healthier lifestyle and a reduced risk of chronic inflammation-related health issues.
References: [1] Harvard T.H. Chan School of Public Health. (2021). Chronic inflammation: The silent killer. Retrieved from https://www.hsph.harvard.edu/nutritionsource/chronic-inflammation/ [2] Mayo Clinic. (2021). Inflammation: Symptoms and causes. Retrieved from https://www.mayoclinic.org/diseases-conditions/inflammation/symptoms-causes/syc-20355408 [3] Axe, Josh. (2020). 10 foods that cause chronic inflammation. Retrieved from https://draxe.com/10-foods-that-cause-chronic-inflammation/ [4] Cleveland Clinic. (2021). Anti-inflammatory diet: What is it and how does it work? Retrieved from https://my.clevelandclinic.org/health/articles/15536-anti-inflammatory-diet [5] NutritionFacts.org. (2020). The top 3 dietary factors driving inflammation. Retrieved from https://nutritionfacts.org/video/the-top-3-dietary-factors-driving-inflammation/
- Sugar, a key culprit in chronic inflammation, stimulates the production of free fatty acids in the liver, which can trigger inflammatory processes.
- Other foods that exacerbate chronic inflammation include refined carbohydrates, processed meats, trans fats, excess omega-6 fatty acids, red meat, fried foods, alcohol, and excessive caffeine.
- Refined carbohydrates, such as white bread and pastries, cause spikes in blood sugar that elevate inflammatory markers like C-reactive protein (CRP), contributing to insulin resistance and systemic inflammation.
- Processed meats contain preservatives, nitrates, advanced glycation end products (AGEs), and saturated fats that trigger and sustain inflammation.
- Trans fats, found in margarine, packaged snacks, and fast food, disrupt the body's ability to regulate inflammation and are harmful to heart health.
- Excess omega-6 fatty acids, found in vegetable oils like corn, soybean, and sunflower oil, can fuel inflammation when there is an imbalance with omega-3s.
- Regular consumption of red meat and fried foods, especially when grilled, barbecued, or deep-fried, creates harmful compounds that promote inflammatory responses.
- Alcohol and excessive caffeine can irritate the gut lining and contribute to inflammation.
- Highly processed and ultra-processed foods often contain chemical preservatives, artificial colors, flavor enhancers, and unhealthy fats that can trigger inflammation and disrupt immune function.
- Whole fruits, vegetables, whole grains, legumes, nuts, certain plant oils, and spices have anti-inflammatory properties and are recommended to reduce inflammation. For example, sesame oil contains sesame lignans, which are associated with decreasing inflammatory factors and improving blood pressure.
- Reducing the intake of inflammation-causing foods while increasing anti-inflammatory foods can help mitigate chronic inflammation in the body.
- This shift in diet, combined with regular exercise and avoiding smoking, can lead to a healthier lifestyle and a reduced risk of chronic inflammation-related health issues.
- This trend toward a healthier lifestyle can potentially lower the risk of a variety of chronic diseases such as diabetes, depression, dementia, cancer, respiratory conditions, heart diseases, and skin issues.
- As a treater, one can consider incorporating therapies and treatments like CBD, fitness and exercise, nutrition, weight management, and skin care into a person's overall health and wellness plan to manage chronic inflammation and associated medical conditions.
