Milly Gaines
An anti-inflammatory diet is one that includes foods that are naturally anti-inflammatory and avoids foods that trigger inflammation. The Mediterranean diet is often recommended for its anti-inflammatory benefits, as it emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods, and other known inflammation fighters. To reduce inflammation, it is recommended to limit or avoid foods and drinks with added sugars, such as sugary drinks, honey, and agave. However, sugars that are naturally present in whole foods, such as fructose in fruits and lactose in dairy products, have not been linked to inflammation and may even have anti-inflammatory effects.
Sugars that can be used in an anti-inflammatory diet
| Characteristics | Values |
|---|---|
| Natural sugars | Found in whole foods like fruits, milk, and dairy products |
| Sugar alternatives | Agave, honey |
| Sugar to avoid | Added sugars, including sugar-sweetened beverages |
| Recommended diet | Mediterranean diet, DASH diet, MIND diet, Vegan and Vegetarian diet |
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What You'll Learn
- Natural sugars in whole foods like fruit and dairy are not linked to inflammation
- Avoid added sugars in sugar-sweetened beverages, which are linked to weight gain and obesity
- Avoid honey, agave, and other foods with added sugars
- Avoid highly processed foods with high sugar content
- Sugary drinks are associated with greater calorie intake and lower intake of important nutrients
Natural sugars in whole foods like fruit and dairy are not linked to inflammation
Natural sugars found in whole foods like fruits and dairy products are not linked to inflammation. In fact, many of these whole foods may have anti-inflammatory properties. For example, the fructose in fruit and lactose in milk and other dairy products are natural sugars that are safe to consume. This is because they are consumed and digested alongside other nutrients such as protein and fibre, which slows the absorption of sugar and prevents blood sugar spikes.
A diet rich in whole foods like fruits, vegetables, and whole grains can have several health benefits. Fruits and vegetables contain fibre, antioxidants, vitamins, and minerals, which can protect against and reduce inflammation in the body. Whole grains, such as oats, whole-grain pasta, brown rice, quinoa, and barley, are also recommended for their anti-inflammatory benefits.
It is important to distinguish between natural sugars in whole foods and added sugars in processed foods. Added sugars, including those in sugar-sweetened beverages, have been linked to weight gain, obesity, and other diseases such as liver disease, inflammatory bowel disease, mental decline, and arthritis. Experts suggest that modern diets high in refined carbohydrates and added sugars can disrupt the balance of gut bacteria, contributing to obesity and inflammation.
To summarise, while added sugars in processed foods can promote inflammation, natural sugars in whole foods like fruits and dairy are safe and should not be a cause for concern. Adopting a diet rich in these whole foods can help reduce inflammation and provide various health benefits.
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Avoid added sugars in sugar-sweetened beverages, which are linked to weight gain and obesity
Sugar-sweetened beverages are associated with weight gain and obesity. Research has shown that a higher intake of sugary drinks is linked to greater calorie intake, higher body weight, and lower intake of other important nutrients.
To avoid added sugars in sugar-sweetened beverages, it is important to be mindful of the different names used for sugar on ingredient lists. Sugar can appear as "cane crystals", "crystallized cane juice", syrups, or any word ending in "ose", which is the chemical shorthand for sugar.
When trying to reduce your intake of sugar-sweetened beverages, it is recommended to replace them with healthier alternatives. Sparkling water, mineral water, coffee, tea, and even dark chocolate are some options to consider. These alternatives can help you stay hydrated and may even offer additional health benefits, such as the polyphenols found in coffee, tea, and dark chocolate, which have anti-inflammatory properties.
In addition to avoiding sugar-sweetened beverages, it is also important to be mindful of other sources of added sugars. Reading food labels is crucial, as sugar can be hidden in various forms in prepared and commercial foods. Prioritize consuming whole foods, such as fruits, which contain natural sugars that are absorbed more slowly by the body, preventing blood sugar spikes.
By making these conscious choices to avoid added sugars in sugar-sweetened beverages and opting for healthier alternatives, you can not only reduce your risk of weight gain and obesity but also potentially gain additional health benefits associated with a well-balanced diet.
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Avoid honey, agave, and other foods with added sugars
An anti-inflammatory diet is when you eat more foods that are naturally anti-inflammatory and avoid foods that trigger inflammation. It is generally considered safe but consulting a doctor is always recommended to figure out what's best for you.
Inflammation can be caused by exposure to environmental toxins, a lingering virus, aging, chronic stress, and the food you eat. Experts recommend avoiding inflammatory foods such as trans fats, red meat, and processed meats. These meats have a lot of pro-inflammatory saturated fat. Butter, whole milk, and cheese are also high in saturated fat. Fried foods and vegetable oils like corn oil, safflower oil, and soybean oil are high in omega-6 fatty acids. If you get too much omega-6, you throw off the balance between omega-6 and omega-3 in your body, which can lead to more inflammation.
Sugar is also a major cause of inflammation. It causes your body to release inflammatory messengers called cytokines. It is best to avoid or limit food and drinks with added sugars, including honey, agave, and other foods with added sugars. Many prepared foods contain hidden sugar. It can be hard to tell because 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". Reading food labels is important. For instance, any food that lists partially hydrogenated oils as an ingredient should be avoided since these are trans fats.
If you are looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
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Avoid highly processed foods with high sugar content
Sugar is often associated with highly processed foods, which are known to cause inflammation. While sugar in itself is not the sole cause of inflammation, it is the combination of high sugar content and processing that makes certain foods highly inflammatory.
Foods with high sugar content are often highly processed and loaded with refined carbohydrates. These include pastries, cakes, biscuits, candies, chocolates, and other confectionery items. These foods are also high in saturated fats, which are known to cause inflammation. Therefore, it is best to avoid or limit your consumption of these foods.
In addition, sugar is often added to various processed foods to enhance their flavour and texture. This includes sugar-sweetened beverages, such as sodas, sports drinks, and even fruit juices, which are high in added sugars and contribute to weight gain and obesity. Thus, it is advisable to replace these drinks with healthier alternatives, such as sparkling water, herbal teas, or infused water.
Furthermore, processed snacks and desserts, such as cookies, cakes, and ice cream, are loaded with added sugars and unhealthy fats. These should be replaced with whole foods like fruits and nuts, which provide natural sugars and essential nutrients. For example, berries are a great source of natural sugars and are packed with antioxidants, which can help fight inflammation.
Finally, it is important to be cautious of hidden sugars in prepared foods. Sugar goes by many names, such as "cane crystals" or "crystallized cane juice," and can be listed under various ingredient names ending in "ose," which is the chemical shorthand for sugar. Reading food labels carefully can help identify these hidden sugars and make healthier choices.
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Sugary drinks are associated with greater calorie intake and lower intake of important nutrients
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. These include red and processed meats, butter, whole milk, cheese, fried foods, and trans fats.
Sugar-sweetened beverages are a major source of added sugars in the diet, and these added sugars contribute zero nutritional benefit but often many added calories that can lead to overweight or obesity. The American Heart Association recommends limiting added sugars to no more than 6% of calories each day. For most American women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s no more than 150 calories per day, or about 9 teaspoons.
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 gout. A large, long-term study of 37,716 men and 80,647 women in the U.S. found that the more sugary beverages people drank, the greater their risk of premature death, particularly from cardiovascular disease, and to a lesser extent from cancer. The study also found that the more sugary beverages a person drank, the more their risk of early death from any cause increased.
People who drink a lot of sugary drinks often tend to weigh more and eat less healthily than those who don't. Dozens of studies have shown that increased consumption of soft drinks is associated with increased energy (caloric) intake. This may be because fluids don’t provide the same feeling of fullness or satisfaction as solid foods, as the body doesn’t “register” liquid calories in the same way as calories from solid food. This may prompt a person to keep eating even after drinking a high-calorie beverage.
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Frequently asked questions
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation.
Sugars that are added to foods and beverages should be avoided on an anti-inflammatory diet. These include syrups, cane crystals, and crystalized cane juice. Natural sugars found in whole foods such as fruits, however, are not linked to inflammation.
Anti-inflammatory foods include fruits, vegetables, whole grains, nuts, fatty fish, and healthy oils.
Inflammatory foods include highly processed snacks, desserts, red and processed meats, butter, whole milk, cheese, fried foods, and sugary drinks.
An anti-inflammatory diet may help reduce inflammation and improve symptoms of certain health conditions, such as rheumatoid arthritis, cardiovascular disease, and inflammatory bowel disease.
