As time has gone on sugar has seemingly been getting added to foods left and right. It’s in salad dressings, coating nuts/seeds, coffee and even cough drops. This continued exposure to sugar can cause low-grade chronic inflammation in the body. If left unchecked this inflammation can cause a lot of negatives down the road. It appears as well that not all sugar is equal in their responses either. This inflammation impact seems to be even higher in items containing high fructose corn syrup.
Types of sugar
All carbohydrates are a form of sugar. There is a wide variety of sugars though and not all are necessarily equal. Sugar coming from items from items such as oats and fruit are very different than the carbs coming from things such as Sour Patch Kids. It’s the ‘added sugars’ that more attention needs to be paid to. Table sugar and high fructose corn syrup are the most popular added sugars and they both can cause inflammation in the body. The extent of that inflammation is a little different between the two.
Inflammation effects
Inflammation is a response from the body reacting to typically injuries or sickness/infections. In these moments inflammation can be a good thing as it helps the body recover. Being constantly in an inflamed stated though is where many negatives occur. That can cause increased soreness and if left unaddressed even more major issues such as cardiovascular disease. Definitely not something to be desired neither as an athlete needing to recover quickly between games or for anyone looking to optimize overall health.
Sources of high fructose corn syrup
Added sugars are a major source of inflammation. Mostly this is unfortunately due to the fact that it is in just about every product out there! One type of added sugar in particular can cause a bit extra inflammation, high fructose corn syrup. This is found is a lot of the commonly referred to “junk foods”. Top contributors are candy, soda, fast food and a lot of commercial sauces. Part of why these items are encouraged to be consumed in moderation is because of their inflammatory effect. Some added sugar can be beneficial in specific situations such as during high intensity activities. Throughout the day though and when sitting on the couch relaxing, snacking on some candy may not be the best idea.
Strategies to reduce inflammation
Inflammation can be reduced in more ways than just limited those foods. Consuming antioxidant rich foods like fruits and vegetables are a fantastic start! You’re never going to get away from being encouraged to eat your broccoli. Proper hydration and getting adequate sleep are also huge components for keeping the body in a good spot and reducing inflammation. Keep the added sugar to as much of a minimum as possible especially for athletes with congested game schedules. Pair that up with a salad, big glass of water and going to bed and your body will be feeling great!
Study referenced: click here