DWM SUGAR X INFLAMMATION

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.

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
• cancer

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.

Keep calm

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.

Be active

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.

The short version

• Eating too much added sugar can lead to unhealthy levels of chronic inflammation, which can negatively affect your health.
• You don’t have to avoid the sweet stuff entirely, but women should limit their added sugar intake to 25 grams, and men to 36 grams.
• You can take other steps to fight inflammation, too, like eating anti-inflammatory foods, managing your stress level, exercising, and getting enough sleep.

Are there any sugars that don’t cause inflammation?

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.