She Strengthens

The Hidden Dangers of Added Sugar

Understanding Inflammation

When it comes to our health, inflammation is a complex process that can be both helpful and harmful. While acute inflammation is a natural response to injury or infection, chronic inflammation can lead to serious diseases. But what triggers this harmful inflammation?

The Sugar-Inflammation Connection

Diets high in added sugar are thought to signal the production of pro-inflammatory molecules in the body, leading to chronic, low-grade inflammation. Research shows that consuming around 40 grams of added sugar per day can increase inflammatory markers, both immediately and over time.

How Much Sugar is Too Much?

Experts agree that a healthy diet can include some added sugar, but the key is not overdoing it. The American Heart Association recommends that men limit added sugar to 36 grams per day, while women should limit it to 25 grams per day.

Natural Sugars vs. Added Sugars

There’s a big difference between natural sugars found in fruits, vegetables, and dairy products, and added sugars found in processed foods. Natural sugars are absorbed by the body at a slow, steady rate, while added sugars can cause blood sugar spikes and inflammation.

Foods to Limit or Avoid

To reduce your risk of chronic inflammation, limit or avoid foods with added sugars, such as:

• Processed foods with secret sugar code names
• Foods with hidden added sugars, like bread, salad dressings, and yogurt
• “Health” foods that are high in added sugar, like granola bars and protein powders
• Low-fat foods that may be supplemented with added sugar

The Consequences of Sugar-Induced Inflammation

Chronic inflammation from eating too much sugar can lead to a range of health problems, including:

• Body pain and fatigue
• Depression and anxiety
• Digestive problems
• Increased risk of type 2 diabetes, heart disease, Alzheimer’s disease, and cancer

Fighting Chronic Inflammation

While not all chronic inflammation is avoidable, you can take steps to prevent sugar-induced inflammation. Here are some tips:

• Eat an anti-inflammatory diet rich in fruits, vegetables, healthy fats, lean proteins, and whole grains
• Limit inflammatory foods, such as saturated fats and refined carbohydrates
• Manage stress through exercise, journaling, or yoga
• Get regular exercise to stimulate an anti-inflammatory response
• Prioritize sleep and practice good sleep hygiene

The Bottom Line

Eating too much added sugar can lead to unhealthy levels of chronic inflammation, which can negatively affect your health. By limiting your added sugar intake and making healthy lifestyle choices, you can reduce your risk of chronic inflammation and promote overall well-being.