Sugar and Inflammation

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Good Morning!

 

Sugar and Inflammation

 

One of the reasons inflammation occurs is from a rapid rise in blood

sugar, which causes biochemical changes in the cell. Staying away

from sugar and high-glycemic (simple) carbohydrates, which the body

rapidly converts to sugar, is one of the best ways to decrease

inflammation. C-reactive protein (CPR) is a key factor of

inflammation. In a major study, published in the New England Journal

of Medicine, people with elevated CRP levels were four and one-half

times more likely to have a heart attack. Not only is elevated CRP

more accurate than cholesterol in predicting heart attack risk, but

high CRP levels have turned up in people with diabetes and pre-

diabetes and in people who are overweight. [58, 59,61]

 

When blood sugar goes up rapidly, sugar can attach itself to collagen

in a process called " glycosylation, " or the Browning Reaction,

increasing inflexible and inflammation. CRP is not found in foods.

However, its levels in the body are strongly influenced by diet.

 

A recent study by Simin Liu, M.D., Ph.D., of the Harvard Medical

School found that women who ate large amounts of high-glycemic (or

diabetes promoting) carbohydrates, including potatoes, breakfast

cereals, white bread, muffins, and white rice, had very high CRP

levels. Women who ate a lot of these foods and were also overweight

had the highest and most dangerous CRP levels. [62].

 

The body makes CRP from interleukin-6 (IL-6), a powerful inflammatory

chemical. IL-6 is a key cell communication molecule, and it tells the

body's immune system to go into asperity, releasing CRP and many

other inflammation-causing substances. Being overwieght increases

inflammation because adipose cells, particularly those around the

midsection, make large amounts of IL-6 and CRP. As blood sugar levels

increase, so do IL-6 and CRP. Both overweight and high blood sugar

levels increase the risk of heart disease, very likely because of the

undercurrent of inflammation. [61].

 

The best way to deal with cravings is to very carefully control blood

sugar and insulin by staying away from the simple carbohydrates and

eating more protein. In a few days, blood sugar will stabilize and

cravings will go away. Good (complexed) carbohydrates, which are low

on the glycemic index include: apples, apsaragus, beans, broccoli,

blackberries, blueberries, cabbage, cantaloupe, citrus fruits, green

beans, honeydew melon, kiwi, leafy greens, peaches, pears, plums,

raspberries, spinach, strawberries.

 

Bad (simple) carbohydrates, which are high on the glycemic index

include: bananas, breads, carrots, cereals processed with added

sugar, corn, French fries, French toast, fruit juices, mangos,

pancakes, papaya, pasta, peas, popcorn, white potatoes, white rice,

sugar, waffles.

 

Dietary fats also influence inflammation. Most omega-6 fats, found in

margarine and corn and safflower oils, are the basic building blocks

of arachidonic acid and prostaglandin E2, two of several key

inflammation-causing substances in the body. In contrast, omega-3

fats, found in fish, fish oils, and vegetables, have an inflammation-

suppressing effect. [63]

 

Gamma-linolenic acid (GLA) is an omega-6 fat that enhances the anti-

inflammatory effect of omega-3 fats. Both GLA and omega-3 fish oils

have been found helpful in arthritis and other inflammatory

disorders. [64,65] GLA is found in leafy green vegetables and dietary

supplements. Similarly, oleic acid, an omega-9 fat found in olive

oil, walnut oil, sunflower oil, soybean oil, canola oil, avocados,

nut butters and macadamia nuts have anti-inflammatory properties.

 

Good sources of protein include: Fish such as sardines, salmon, cod,

haddock, halibut, snapper and tuna. Meat and poultry include: turkey,

chicken with no skin, occasional lean beef, lean pork and lean ham.

Soy products are also a great source of protein. Also included are

egg whites, low fat cottage cheese, milk and yogurt.

 

 

Andrew Pacholyk, MS, L.Ac.

Peacefulmind.com

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