Sweet Sabotage ~The Inflammatory Aspect of Sugar on Health
With Christmas now behind us, the aftermath of indulgence is a familiar scene—we've all likely overdone it during this festive period. The abundance of tempting treats around the holidays, coupled with their irresistible flavours, makes resisting the urge to overindulge quite challenging. However, this excess sugar intake comes with health consequences beyond the commonly known risks like chronic diseases, weight gain, and tooth decay. One lesser-known impact is the connection between high sugar diets and inflammation.
While the negative effects of prolonged sugar consumption are widely recognized, such as the risk of chronic diseases, weight gain, and tooth decay, a less-known consequence is the link between diets high in sugar and inflammation. Inflammation serves as the body's defense mechanism against infections caused by various agents like bacteria, viruses, fungi, and other foreign substances. Chronic inflammation, characterized by persistent symptoms like pain, fatigue, low mood, difficulty sleeping, weight gain, digestive issues, and frequent infections, can be exacerbated by consistently high sugar intake, especially from refined sugars found in items like soft drinks, candies, sports drinks, cakes, and white bread and pastas—foods we often indulge in during the holiday season.
Excess sugar contributes to inflammation by instigating changes in the body that affect various systems. It damages the gut lining, allowing bacteria and toxins to permeate more easily, entering the bloodstream and triggering inflammation. High sugar diets are also associated with weight gain and increased difficulty in weight control, both of which are linked to insulin resistance, a factor in inflammation. Refined sugar leads to higher levels of "bad" cholesterol (LDL), and there's a direct relationship between LDL and a marker of inflammation, C-reactive protein. Additionally, the interaction of refined sugar with fat or protein in the blood produces compounds called advanced glycation end (AGE) products, contributing to inflammation.
While sugar isn't the sole culprit, as other foods high in saturated and trans fats, alcohol, and MSG can also lead to inflammation, it's crucial to be mindful of our choices. Enjoy the holiday period, indulge, and be kind to yourself & others. However balance the festivities with nourishing foods, adequate rest, movement, and stress management. Take advantage of our beautiful sunshine and fresh air….( I’m in Perth)…but for those of you in different parts of the world where it isn’t sunny…you can still take a beautiful breath of fresh air wherever you are..and slow down:)
References
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Chappey, O., Dosquet, C., Wautier, M., & Wautier, J. (2003). Advanced glycation end products, oxidant stress and vascular lesions. European Journal of Clinical Investigation,27(2), 97-108. doi:10.1046/j.1365-2362.1997.710624.x
Corte, K. D., Perrar, I., Penczynski, K., Schwingshackl, L., Herder, C., & Buyken, A. (2018). Effect of Dietary Sugar Intake on Biomarkers of Subclinical Inflammation: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients,10(5), 606. doi:10.3390/nu10050606
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