Sugar and Inflammation

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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 (CRP) 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

http://www.peacefulmind.com/anti-aging.htm

Therapies for healing

mind, body, spirit

 

 

References

 

58. Ridker PM, Hennekens CH, Buring JE, et al. C-reactive protein and

other markers of inflammation in the prediction of cardiovascular

disease in women. New England Journal of Medicine, 2000;342:836-843.

 

59. Pradhan AD, Manson JE, Rifai N, et al. C-reactive protein,

interleukin-6, and risk of developing type 2 diabetes mellitus. JAMA,

2001;286:327-334.

 

60. Festa A, D'Agostino R, Howard G, et al. Chronic subclinical

inflammation as part of the insulin resistance syndrome. The insulin

resistance atherosclerosis study (IRAS). Circulation, 2000;102:42-47.

 

 

61. Manson JE, Buring HE, et al. Relation between a diet with a high

glycemic load and plasma concentrations of high-sensitivity C-

reactive protein in middle-aged women. American Journal of Clinical

Nutrition, 2002;75:492-498.

 

62. Simin Liu, M.D., Ph.D., 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. Harvard Medical Journal 2000 Oct 19; 343

(16): 1139 47.

63. Lau CS, Morley KD, Belch JJF. Effects of fish oil supplementation

on non-steroidal anti inflammatory drug requirement in patients with

mild rheumatoid arthritis - a double-blind placebo controlled study.

British Journal of Rheumatology, 1993;32:982-989.

64. Curtis CL, Hughes CE, Flannery CR, et al. n-3 fatty acids

specifically modulate catabolic factors involved in articular

cartilage degradation. Journal of Biological Chemistry, 2000;275:721

724.

65. Zurier RB, Rossetti RG, Jacobson EW, et al. Gamma-linolenic acid

treatment of rheumatoid arthritis. A randomized, placebo-controlled

study. Arthritis & Rheumatism, 1996;11:1808 1817.