Brenda Khan
An anti-inflammatory diet is a way of eating that aims to reduce inflammation in the body. Inflammation can be caused by exposure to environmental toxins, lingering viruses, ageing, chronic stress, and certain foods. While no single food can reduce inflammation, a holistic dietary pattern can help lower the risk of inflammatory disease. Studies have shown that diets high in fibre and low in refined carbohydrates and added sugars can reduce inflammation. Added sugars, including honey and agave, are linked to weight gain and obesity, which are risk factors for inflammation. Natural sugars found in whole foods such as fruits and dairy are not associated with inflammation and may even have anti-inflammatory properties. The Mediterranean diet is often recommended as an anti-inflammatory dietary pattern, emphasising omega-3s, vitamin C, polyphenols, fibre-rich foods, and other known anti-inflammatory compounds.
Sugar on an Anti-Inflammatory Diet
| Characteristics | Values |
|---|---|
| Natural Sugar | Found in whole foods such as fruits, milk, and dairy products. Not linked to inflammation. |
| Added Sugar | Found in sugar-sweetened beverages, processed snacks, and desserts. Linked to weight gain, obesity, and chronic inflammation. |
| Refined Sugar | Found in refined carbohydrates. Linked to an increased risk of chronic inflammation and diseases such as liver disease, inflammatory bowel disease, and arthritis. |
| Fructose | Found in fruits. Research suggests it may cause more inflammation than glucose. |
| Reducing Sugar Intake | May help lower inflammation levels in the body. The World Health Organization (WHO) recommends a maximum sugar intake of less than 10% of daily energy intake. |
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What You'll Learn
Natural sugar in whole foods is not linked to inflammation
A diet high in sugar may be a key factor contributing to chronic inflammation. Observational studies have linked excess added sugar consumption to the development of chronic diseases, such as diabetes, heart disease, obesity, and cancer. However, it's important to distinguish between added sugar and natural sugar in whole foods.
Added sugar, which is removed from its original source and used as a sweetener or preservative in processed foods and drinks, is associated with inflammation. On the other hand, natural sugar consumed as part of whole foods, such as fructose in fruits or lactose in dairy products, is not linked to inflammation. When you consume natural sugar in whole foods, it is accompanied by other nutrients like protein and fiber, which cause the sugar to be absorbed slowly, preventing spikes in blood sugar.
Whole foods that contain natural sugars include fruits, vegetables, and whole grains. These foods can be a part of a healthy, holistic dietary pattern that may help lower your risk of inflammatory diseases. For example, the Mediterranean diet, which is rich in fruits, vegetables, nuts, whole grains, fish, and healthy oils, is recommended for its anti-inflammatory benefits.
While sugar in its natural form in whole foods is not linked to inflammation, it is important to be mindful of your overall sugar intake. Excessive sugar consumption, especially from sugary drinks and processed foods, has been associated with increased inflammatory markers in the blood. Therefore, it is generally recommended to limit added sugars and prioritize a diet rich in whole foods to support overall health and reduce the risk of inflammation.
In addition to diet, other lifestyle factors such as regular physical activity, managing stress, and maintaining a healthy weight can also help reduce inflammation in the body.
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Avoid added sugar in drinks, which can cause weight gain
An anti-inflammatory diet is one that includes more foods that are naturally anti-inflammatory and avoids foods that trigger inflammation. While no one food reduces inflammation, building a healthy, holistic dietary pattern can help lower your risk of inflammatory disease and transform your health.
Many inflammatory foods are commercially available, but small changes can turn into lasting habits. For example, it is best to avoid or limit food and drinks with added sugars, including agave and honey. Sugar-sweetened drinks can add a lot of calories to your diet, which can lead to weight gain. A review of 88 observational studies found that a higher intake of sugary soda was associated with greater calorie intake, higher body weight, and lower intake of other important nutrients.
It is important to read food labels, as sugar tends to assume aliases. By some estimates, there are over 50 names for added sugar in prepared commercial foods, such as "cane crystals" and "crystallized cane juice". Any food that lists partially hydrogenated oils as an ingredient should be avoided since these are trans fats.
Instead of sugary drinks, opt for sparkling water or drinks with natural sugars, such as milk and dairy products. Consuming natural sugars as part of whole foods should not be a cause for concern. That's because they act very differently than added sugar when consumed and digested in the body. You eat natural sugar in whole foods along with other nutrients in the same bite, such as protein and fiber, which cause natural sugars to be absorbed slowly.
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Sugar stimulates the production of free fatty acids in the liver
An anti-inflammatory diet can help combat inflammation, which is linked to several major diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. While no one food reduces inflammation, building a healthy, holistic dietary pattern can help lower your risk of inflammatory disease.
Some foods that can help bring inflammation down include fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass, and anchovies. The Mediterranean diet is also recommended as it emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods, and other known inflammation fighters.
Sugar, on the other hand, can stimulate the production of free fatty acids in the liver. Studies have shown that fructose, a type of sugar, can significantly increase lipogenesis, leading to greater serum TG concentrations in the morning and after meals. This suggests that consuming fructose creates a metabolic environment that alters how nutrients are processed by the liver.
Additionally, an elevation of plasma FFA increases hepatic PKC-δ plasma membrane translocation, which contributes to fat-induced insulin resistance. Free fatty acids (FFA) are often elevated in obesity and have been linked to insulin resistance and type 2 diabetes. While the impact of FFA on hepatic glucose metabolism is still under investigation, it is clear that dietary sugars can stimulate fatty acid synthesis and alter metabolic processes in the body.
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High-sugar diets are linked to inflammatory markers in the blood
Consuming a high amount of sugar can have harmful effects on health, such as increasing the risk of chronic diseases, weight gain, and tooth decay. Research suggests that inflammatory markers in the blood increase when people consume more sugar and decrease when sugar intake is reduced. 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.
A high sugar diet can 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 lifestyle, can contribute to a range of diseases, including heart disease, diabetes, rheumatoid arthritis, and Alzheimer's.
Several studies have found a link between higher sugar consumption and increased inflammatory markers in the blood, including a marker called C-reactive protein. For example, a 2014 study showed that people who reduced their intake of sugar-sweetened drinks had lower inflammation factors in their blood. Another study found that consuming just 40 grams of added sugar from a can of soda per day for three weeks led to higher inflammatory markers and fasting glucose levels, as well as unfavourable changes in LDL cholesterol.
Drinking sugar-sweetened beverages has been clearly linked to a higher body weight or body mass index (BMI), which are indirect measures of body fat percentage. Sugar-sweetened drinks can add a lot of calories to the diet without providing a feeling of fullness, leading to long-term weight gain. Additionally, high blood sugar causes the body to become insulin-resistant and store fat in the abdominal region, which is associated with inflammation in obese individuals.
To reduce levels of inflammation, it is important to aim for an overall healthy diet. The Mediterranean diet is often recommended as it is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils, while also being low in added sugar. Building a healthy, holistic dietary pattern can help lower the risk of inflammatory disease and improve overall health.
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Avoid refined carbs and opt for whole grains instead
Refined carbohydrates, such as white bread, pastries, and sugar-sweetened beverages, are often linked to inflammation and chronic diseases like type 2 diabetes, heart disease, and liver disease. These processed foods can lead to an imbalance in gut bacteria and are typically high in added sugars, which contribute to weight gain and obesity.
To reduce inflammation and improve overall health, it is advisable to limit or avoid refined carbs. Whole grains are a healthier alternative, offering a range of benefits. They are rich in fiber, which is essential for reducing inflammation. Whole grains are slowly digested, preventing blood sugar spikes and providing a steady release of energy. Examples of whole grains to incorporate into your diet include oats, whole-grain pasta, brown rice, quinoa, and barley.
Whole grains are also a good source of nutrients like B vitamins, minerals, and antioxidants, which have anti-inflammatory properties. Additionally, they can help lower the risk of chronic diseases. For example, the Mediterranean diet, which is rich in whole grains, has been associated with a reduced risk of heart disease, high blood pressure, obesity, and stroke.
When shopping for whole grains, it is important to read food labels carefully. Look for products that list whole grains as the first ingredient, ensuring they are a significant component. Also, be cautious of marketing claims and opt for minimally processed options with short ingredient lists.
Incorporating whole grains into your diet can be a gradual process. Start by substituting refined carbs with whole grain options in your meals. For example, choose brown rice instead of white rice, or opt for whole-grain bread instead of white bread. You can also experiment with different grains to find the ones you enjoy most. Remember to combine whole grains with a variety of other anti-inflammatory foods, such as fruits and vegetables, nuts, and healthy oils, to create a well-rounded and nutritious diet.
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Frequently asked questions
It is best to avoid or limit food and drinks with added sugars, such as agave and honey. Sugar that is naturally present in whole foods, such as fruits, has not been linked to inflammation.
Fruits, milk, and dairy products contain natural sugars.
Sodas and sugary drinks, as well as processed snacks and desserts, often contain added sugars.
The Mediterranean diet, which includes omega-3-rich fatty fish, fruits, vegetables, nuts, whole grains, and healthy oils, is recommended for its anti-inflammatory benefits.
Red and processed meat, butter, whole milk, cheese, fried foods, and foods containing trans fats are known to cause inflammation and should be avoided.
