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why Sugar is Inflammation

Sugar = Inflammation!

Conventional advice regarding nutrition typically dictates that we should eat plenty of whole grains, beans, fat free dairy, and so on. While much of this is tolerable in the short term for healthy individuals, the guidelines for therapeutic nutrition are a different story.
One of the central themes in therapeutic nutrition is controlling inflammation in the body, as this process can be extremely damaging for individuals who are fighting chronic illnesses, including cancers. Their diet requires carefully balancing nutrient intake with the inflammatory effects of the foods those nutrients come from. The main culprit here is sugar, and the problem with sugar is that it is very, very difficult to avoid. In the simplest terms, sugar is anything that is not fat.

An anti-inflammatory diet contains no more than 25 grams of sugar per day, equivalent to about 50-90 grams of carbohydrates (depending on the particular source, since carbohydrates are made up of sugar and fiber in different proportions). So how does this compare with a conventionally “healthy” diet?

To put it in perspective, I decided to track my own carbohydrate and sugar intake based on conventional dietary recommendations, and the results were quite surprising.

According to my food journal, most of my sugar came from fruits, orange juice, vegetable juice, whole wheat toast, brown rice, chickpeas, and starchy vegetables. I would balance my intake of intrinsic (i.e. non-added) sugar with proper fat and protein. On average, it turned out, I consumed 45 grams of intrinsic sugar and 110 grams of carbohydrate per day. Of course, most of the food had fiber in it, but the number was still high - one pear alone contained 17 grams of sugar and 27 grams of carbs. Six soaked almonds had six grams of carbs, while lamb had no sugar or carbs.

This information highlights the dangers inherent in the approach taken by most people who follow conventional dietary recommendations. Despite sticking to what they believe to be well-founded advice, they still experience inflammation and are puzzled about its causes.

The truth is that sugar today is absolutely everywhere, and it can be present in such forms that we do not even realize it’s there. It could come from a pear, broccoli, or even a vegetarian soup that we order at the restaurant, which can be “enhanced” with some type of artificial sugar or syrup.

Naturally-occurring sugars come with fiber that slows down the glucose intake by our cells, while artificial sugars go straight into the bloodstream. At the end of the day, however, sugar is sugar. It doesn't matter where it comes from - white bread or whole wheat, honey or aspartame, beans, potatoes or a pear. In my case, there was no added sugar at all, and yet my consumption turned out to be quite high.

Carbs, unfortunately, have become our main source of fuel. The amount of carbohydrates that we consume in different forms throughout the day is far above healthy levels. Combined with other modern problems, such as abundant stress and the lack of sleep and exercise, all that carb intake contributes to blood sugar dysregulation. That, in turn, leads to severe health issues such as hypo/hyperglycemia, insulin resistance, and type 1 and 2 diabetes. All of these conditions increase the risk of cancer cell growth, and high levels of blood sugar can activate molecules that increase tumor progression.

Many of these problems can be avoided by changing one’s diet, improving exercise levels, and getting the right amount of quality sleep.

When it comes to diet, the first priority is to remove all artificial and added sugars. Carefully study the nutritional information of products you consume. The basic guideline to follow is 25 grams or less of sugar per day (including fruits), and 50-90 grams of carbohydrates (mostly coming from root vegetables). All grains and starches should be excluded. Be careful with drinks, too: a can of soda (e.g. Coca Cola) contains 35 grams of sugar, or nearly 9 teaspoons. Tea or kombucha are great alternatives to sugary drinks if you’re looking for something more exciting than water.

So what should one eat? Well, plenty of healthy fats, such as avocado, nuts, seeds, oils; good protein, such as fish; and hypo-glycemic fruits, such as berries. For sweeteners, some stevia, chicory or monk fruit could be used. Don’t forget about vegetables that help to regulate glucose uptake. Proper hydration is also key.

By following these guidelines and keeping our glucose levels under control, we reduce the risk of developing diseases, and help our bodies step up in the fight against existing ones.

That being said, it is also important not to stress out too much if you are otherwise healthy and choose to stick to therapeutic guidelines as a precaution. A healthy body can cope with occasional inflammation, and there is no need to go out of your way to avoid it at all costs. Be conscious of what role your diet plays in your health, and do your best with that in mind.