Milly Gaines
An anti-inflammatory diet is one that includes anti-inflammatory foods and avoids foods that trigger inflammation. Inflammation is your body's natural response to illness, injury or infection. However, chronic, systemic inflammation can persist for months or years and has been linked to several major diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. While there is no one-size-fits-all anti-inflammatory diet, experts recommend avoiding inflammatory foods such as trans fats, red and processed meat, butter, whole milk, cheese, fried foods, and foods with added sugars. So, is a small amount of sugar allowed in an anti-inflammatory diet?
Is a small amount of sugar allowed in an anti-inflammatory diet?
| Characteristics | Values |
|---|---|
| Overall healthy eating patterns | Help reduce inflammation |
| Mediterranean diet | Omega-3s, vitamin C, polyphenols, fiber-rich foods, fatty fish |
| DASH diet | Poultry, lean meat, low-fat dairy products |
| MIND diet | Combines elements of the Mediterranean and DASH diets, guards against Alzheimer's and other dementias |
| Vegetarian and vegan diets | Plant-based, no meat, fish, poultry, or seafood |
| Whole foods | Natural sugars, fruits, vegetables, whole grains |
| Processed foods | Trans fats, refined carbohydrates, added sugars, syrups, partially hydrogenated oils |
| Inflammation triggers | Red and processed meat, butter, whole milk, cheese, fried foods, corn oil, safflower oil, soybean oil |
| Anti-inflammatory foods | Fatty fish, fruits, nuts, sparkling water, coffee, whole grains |
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What You'll Learn
- Natural sugar in whole foods is not linked to inflammation
- Sugar-sweetened beverages are linked to weight gain and obesity
- Sugar aliases in prepared foods include cane crystals and crystallized cane juice
- The Mediterranean diet is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils
- The DASH diet focuses on limiting salt and including more low-fat dairy products
Natural sugar in whole foods is not linked to inflammation
An anti-inflammatory diet is one that involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. Experts recommend avoiding foods that contain trans fats, such as margarine, microwave popcorn, refrigerated biscuits and dough, and nondairy coffee creamers. It is also important to limit or avoid food and drinks with added sugars, including agave and honey.
Observational studies have linked excess added sugar consumption to the development of several chronic diseases, such as diabetes, heart disease, obesity, and cancer. However, it is important to distinguish between added sugar and sugar that is naturally found in whole foods. Added sugar is removed from its original source and added to foods and drinks as a sweetener or to extend shelf life. It is mostly found in processed foods and drinks, although table sugar (sucrose) is also considered an added sugar.
Natural sugar, on the other hand, is found in whole foods such as fruits, vegetables, and whole grains. Consuming natural sugars as part of a whole-food diet should not be a cause for concern. This is because they act very differently from added sugars when consumed and digested in the body. When you eat natural sugar in whole foods, you also consume other nutrients in the same bite, such as protein and fiber, which cause natural sugars to be absorbed slowly. The steady absorption of sugar from whole foods prevents blood sugar spikes.
A diet high in whole foods can have additional health benefits. There is no need to limit or avoid whole foods if you are trying to reduce your risk of disease. Instead, focus on choosing whole-grain carbs, such as oats, whole-grain pasta, brown rice, quinoa, and barley, which are rich in fiber and antioxidants, helping to control blood sugar and protect against inflammation. Fill your plate with antioxidant-rich foods, including fruits, veggies, nuts, seeds, oily fish, tea, coffee, and olive oil, which naturally help counteract inflammation.
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Sugar-sweetened beverages are linked to weight gain and obesity
An anti-inflammatory diet is one that involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. Many foods can cause inflammation, such as trans fats, red and processed meat, butter, whole milk, and cheese, and fried foods. Experts recommend avoiding these foods and instead opting for fatty fish, omega-3s, vitamin C, polyphenols, and fiber-rich foods.
Sugar-sweetened beverages (SSBs) are a major source of added sugars in the diet and are linked to weight gain and obesity. Frequently drinking sugar-sweetened beverages is associated with weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, tooth decay, and cavities. SSBs promote weight gain by adding additional liquid calories to the diet, from hyperinsulinaemia induced by the rapid absorption of glucose, and possibly from activation of the dopaminergic reward system.
A review of short-term feeding trials in adults supports the link between sugar-sweetened soda consumption and weight gain. A school-based intervention found that reducing soft drink consumption resulted in significantly fewer overweight and obese children. A randomized controlled trial in adolescents also found evidence linking SSB intake to body weight. The weight of epidemiologic and experimental evidence indicates that a greater consumption of SSBs is associated with weight gain and obesity.
Sugar-sweetened beverages are any liquids that are sweetened with various forms of added sugars like brown sugar, corn syrup, fructose, glucose, honey, lactose, maltose, and sucrose. Examples of SSBs include regular soda, fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea with added sugars.
To follow an anti-inflammatory diet, it is best to avoid or limit food and drinks with added sugars, including sugar-sweetened beverages. Instead, opt for sparkling water or other unsweetened beverages.
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Sugar aliases in prepared foods include cane crystals and crystallized cane juice
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. While there isn't one specific anti-inflammatory diet, experts recommend eating patterns that can help reduce inflammation and promote overall health.
Crystallized cane juice, also known as evaporated cane juice, is a less refined form of sugar that retains some of the natural molasses and trace minerals from the sugar cane plant. It undergoes a first crystallization process within 24 hours of harvest, resulting in organic sugar crystals with a golden hue and a unique flavour profile. While crystallized cane juice offers a quick energy source in the form of glucose, it still contains sugar and should be consumed in moderation, especially for those following an anti-inflammatory diet.
Sugar, or sucrose, is derived from glucose and fructose, which are extracted from sugar cane or sugar beet. The extraction process involves crushing the harvested sugarcane to collect and filter the juice, treating it with lime to remove impurities, and then boiling it to allow sedimentation and skimming. As the liquid cools, it crystallizes, forming sugar crystals that are then separated from the remaining liquid, known as molasses.
When shopping for prepared foods, it's important to read the labels carefully to identify hidden sugars. In addition to cane crystals and crystallized cane juice, other aliases for sugar include syrups, ingredient names ending in "ose" (indicating sugar), and partially hydrogenated oils (indicating trans fats). By recognizing these aliases, consumers can make more informed choices about their sugar intake and the overall inflammatory potential of their diet.
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The Mediterranean diet is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. The Mediterranean diet is one such diet that is commonly recommended for its anti-inflammatory benefits. It is rich in fruits, vegetables, nuts, whole grains, fish, and healthy oils, and its specific features are as follows:
Fruits and Vegetables
The Mediterranean diet encourages the consumption of a variety of colourful fruits and vegetables, such as tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, apples, bananas, oranges, peaches, grapes, and dates. These foods are packed with anti-inflammatory antioxidants.
Whole Grains
Whole grains are a staple in the Mediterranean diet. Examples include oats, brown rice, rye, barley, corn, buckwheat, and whole wheat bread and pasta. Whole grains provide fibre and nutrients that contribute to the overall health benefits of this diet.
Healthy Oils
Extra virgin olive oil is a key component of the Mediterranean diet. It is known for its heart-healthy properties and anti-inflammatory effects. Olive oil is rich in monounsaturated fatty acids, which are associated with a reduced risk of heart disease and improved overall health.
Nuts and Seeds
Nuts and seeds are an important source of healthy fats, fibre, and protein in the Mediterranean diet. Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, and pumpkin seeds are commonly included. Nut butters, such as almond butter and peanut butter, are also part of this diet.
Fish and Seafood
The Mediterranean diet includes a moderate intake of fish and seafood, focusing on omega-3-rich fatty fish like salmon, sardines, trout, tuna, mackerel, shrimp, and oysters. These fish are known for their anti-inflammatory properties and are considered a key component in reducing inflammation.
While the Mediterranean diet does not set strict rules, it emphasizes a balanced and flexible approach to eating. It encourages the enjoyment of food and social connections through sharing meals with family and friends. This diet is not only about the food but also about adopting a healthier lifestyle, including regular exercise and avoiding tobacco products.
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The DASH diet focuses on limiting salt and including more low-fat dairy products
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. The Mediterranean diet is considered the most beneficial in helping people get inflammation under control. It emphasizes omega-3s, vitamin C, polyphenols, fibre-rich foods, and other known inflammation fighters.
The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan that focuses on limiting salt and including more low-fat dairy products. It is a flexible and balanced eating plan that helps create a heart-healthy eating style. It recommends limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils like coconut, palm kernel, and palm oils. Instead, it suggests consuming more vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, and vegetable oils.
Dairy products on the DASH diet should be low in fat, such as skim milk, low-fat cheese, and yogurt. Lean cuts of meat are recommended, with red meat limited to no more than once or twice a week. Vegetable oils are preferred over other oils, and added sugars are kept to a minimum. The DASH diet restricts unrefined sugars and alternative sugar sources, like agave nectar, as well as sugar-sweetened beverages and sweets.
While the DASH diet focuses on limiting salt and including low-fat dairy, it also offers a number of potential health benefits. Numerous studies have found it to be effective at reducing blood pressure and lowering body fat, especially in older adults over 65 with obesity. Additionally, a 2019 review found that people following the DASH diet had a lower risk of certain types of cancer.
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Frequently asked questions
It is best to avoid or limit food and drinks with added sugars, including agave and honey. Sugar that is naturally present in whole foods, such as fructose in fruits and lactose in milk, has not been linked to inflammation.
Added sugars can be found in sugary drinks, such as soda and sports drinks, as well as in commercial baked goods, pre-packaged desserts, ice cream, and candy.
Whole foods with natural sugars include fruits, milk, and dairy products.
An anti-inflammatory diet typically includes minimally processed foods and anti-inflammatory foods such as fruits, vegetables, nuts, whole grains, fatty fish like salmon and tuna, and healthy oils.
Foods that may trigger inflammation and should be avoided include red and processed meats, butter, whole milk, cheese, fried foods, and foods with trans fats and refined carbohydrates.
