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What are experts actually saying when they warn that sugar causes inflammation? And does it mean you need to swear off cookies… like, forever?
There are lots of good reasons to cut back on sugar. The sweet stuff can mess with your weight, turn your mood into an episode of “Jersey Shore,” and trigger a never-ending cycle of junk food cravings.
But even more important is the fact that eating too much added sugar can actually damage your body on a cellular level by causing low levels of harmful inflammation.
It sounds kinda concerning, sure, but what exactly does it mean? Here’s a look at the link between sugar and inflammation, how much sugar is OK, and which sugars are better than others.
Before diving into the connection between inflammation and sugar, let’s do a quick recap. In general, inflammation is your immune system’s response to a stimulus. And though it’s usually talked about in a negative light, it can sometimes be helpful.
Acute inflammation develops rapidly in response to an injury or infection. This type of inflammation tends to be good: It’s your body’s way of trying to fight off further damage while jump-starting healing. It usually lasts a few days to a few weeks.
Chronic inflammation is long-term inflammation that occurs over months or years. It has several causes, including unhealthy lifestyle factors like diet. Over time, chronic inflammation can increase your risk for serious diseases. (More on those later.)
It can. Diets high in added sugar are thought to signal the production of pro-inflammatory molecules in the body. Over time, that can create an environment of chronic, low-grade inflammation and lead to trouble in the future.
How much sugar does it take to cause problems, exactly?
Studies have found that people who consume around 40 grams of added sugar per day — roughly the amount in a 12-ounce can of cola or six fun-size candy bars — show an increase in inflammatory markers both immediately after consuming it and over time.
Does that mean you’re doomed if you occasionally eat something sweet? Probably not. Experts agree that a healthy diet can include some added sugar. The key is not overdoing it.
The American Heart Association recommends that men limit added sugar to 36 grams — which translates to 150 calories or 9 teaspoons — per day. For women, they recommend no more than 25 grams per day, which equals 100 calories or 6 teaspoons.
One important thing to keep in mind: When we talk about sugar causing inflammation, we’re talking about added sugar. Like, the sugar added to cookies or soda to make them taste sweet. (It goes by many different names, FYI, so read ingredient lists carefully!)
It’s a different story for natural sugars — the kinds that fruits, vegetables, or unsweetened dairy products naturally contain. Unlike added sugars, natural sugars don’t cause inflammation.
That’s because your body processes them differently: You consume natural sugars as part of whole foods that deliver beneficial nutrients like protein and fiber, which encourage the sugars to be absorbed by your bloodstream at a slow, steady rate.
That staves off blood sugar spikes and the inflammation that can come with them.
Diets high in added sugars trigger chronic inflammation, which can wreak havoc on your body. Over time, inflammation leads to high levels of oxidative stress, which can cause damage to your tissues and DNA.
The result? In general, you feel like sh*t and up your risk for potentially serious diseases.
Research suggests that chronic inflammation from eating too much sugar could:
- make you more prone to body pain
- zap your energy or make it harder to fall asleep
- up your risk for depression or anxiety
- make you more prone to infections
- make you more prone to digestive problems like constipation, diarrhea, or acid reflux
Chronic inflammation is also tied to a greater likelihood for many medical conditions, including:
- type 2 diabetes
- heart disease
- Alzheimer’s disease
- arthritis and joint diseases like rheumatoid arthritis
While not all chronic inflammation is avoidable (some causes are genetic or the result of conditions like psoriasis or type 1 diabetes), you can prevent sugar-induced inflammation. The first step? Yep: Stop eating so much added sugar.
You don’t have to swear off dessert for good — just stick to those guidelines from the American Heart Association (less than 100 calories from sugar daily for women and 150 calories daily for men).
Here are some other ways to keep chronic inflammation low:
Fill up on anti-inflammatory foods
Diets rich in fruits and veggies, healthy fats, lean proteins, and whole grains can have an anti-inflammatory effect.
The most potent foods to reach for include berries, avocado, green tea, peppers, broccoli, fatty fish, grapes, turmeric, extra virgin olive oil, dark chocolate, cherries, and tomatoes.
Limit inflammatory foods
Saturated fats, trans fats, highly processed foods, and foods high in refined carbohydrates (like white bread) are all linked to greater levels of inflammation, so try not to eat them too often.
Stress can trigger the same pro-inflammatory pathways as added sugar, as well as spark the urge to eat more of the sweet stuff. Find ways to manage it — like exercise, journaling, or yoga — and make time for them regularly.
Regular workouts don’t just help keep stress levels in check. Research shows that just 20 minutes of moderate exercise can stimulate an anti-inflammatory response in your body at the cellular level.
Get enough sleep
Logging less than 6 hours per night is tied to significantly higher levels of inflammatory markers, according to a 2018 study.
So set a reasonable bedtime and stick to it. If you’re having trouble falling asleep, practicing good sleep hygiene can help.