Sugar-free diet: an anti-inflammatory strategy to improve your health
Publicado por Ana Maria Lajusticia USA en
During these past holidays, it is easy for you to have overingested certain foods, such as sweets (nougats, Polvorones, panettone, chocolates...). Did you know that, when consumed in large quantities, sugar promotes chronic inflammation?
Excess sugar uncontrollable blood glucose levels and it binds to certain proteins in an abnormal way: it is the glycation process.
Glycation damages tissues, affects and weakens the intestinal barrier and stresses the immune system, generating inflammation that becomes persistent. Chronic inflammation is a major risk factor for the development of numerous diseases, such as diabetes, cardiovascular diseases and some neurodegenerative diseases, not to mention the discomfort of continually feeling bloated. Therefore, reducing sugar intake is crucial for the prevention and management of this problem, as well as opting for a weekly anti-inflammatory diet menu.
- What is an anti-inflammatory diet?
- Are all sugars the same?
- Effects of excessive sugar consumption
What is an anti-inflammatory diet?
This is a dietary guideline to reduce chronic inflammation in the body. This diet promotes the consumption of foods rich in antioxidants, omega-3 fatty acids, fiber and natural anti-inflammatory compounds found in fruits, vegetables, nuts, oily fish, spices such as turmeric and ginger, and extra virgin olive oil. All of them are called anti-inflammatory foods because they contain nutrients with properties that modulate the overstimulation of the immune system.
At the same time, the anti-inflammatory diet limits the consumption of ultra-processed foods, refined sugars and hydrogenated fats, also known as pro-inflammatory foods because they enhance this state in the body.
Have you heard of her? In recent years it has gained popularity due to scientific evidence supporting its benefits in the prevention and management of various diseases. It is also considered a natural way to improve general health and optimize people's well-being.
Are all sugars the same?
- Simple carbohydrates: They are absorbed and converted into energy quickly. In this group we mainly find lactose, fructose and glucose.
- Complex carbohydrates: also known as starches, they are complex molecules, more difficult to absorb and a somewhat slower source of energy. Dietary fiber is a form of complex carbohydrate that is not digested or absorbed, but plays an indispensable role in the overall health of the body.
In the following table we detail the main functions of each of these carbohydrates:
| Category | Featured Foods | Key benefits |
| Fruits and Vegetables | Fruits: berries (blueberries, strawberries, blackberries), apples, cherries Vegetables: leafy greens (spinach, kale, broccoli), red peppers, tomatoes |
Rich in antioxidants (flavonoids and polyphenols) that combat oxidative stress and reduce inflammation. |
| Healthy Fats | Extra virgin olive oil, nuts (almonds, walnuts, pistachios), avocado | They contain monounsaturated and omega-3 fatty acids, which reduce inflammation and protect the heart. |
| Spices and Herbs | Turmeric, ginger, garlic | Natural anti-inflammatory properties. Turmeric contains curcumin, a powerful anti-inflammatory. Ginger and garlic also strengthen the immune system. |
| Fatty Fish | Salmon, mackerel, sardines, trout | Rich in omega-3 fatty acids (EPA and DHA), essential to reduce systemic inflammation and protect cardiovascular health. |
| Legumes and Whole Grains | Lentils, chickpeas, beans, quinoa |
They provide fiber, B vitamins and bioactive compounds that contribute to intestinal health and reduce inflammation. |
| Green tea | Green tea | It contains catechins (antioxidants) that combat oxidative stress and have anti-inflammatory effects. |
| Black chocolate | Dark chocolate (minimum 70% cocoa) | Rich in polyphenols, which act as antioxidants and help reduce chronic inflammation. |
| Fermented Products | Kefir, yogurt, sauerkraut | They improve intestinal health, restore bacterial flora and reduce inflammation resulting from an intestinal imbalance. |
Effects of excessive sugar consumption
The effects of excessive sugar consumption are varied and can have short- and long-term consequences. Some of the most common include:
1. Weight gain: Sugar has a high caloric value and can contribute to weight gain when consumed in excess. In addition, it whets the appetite and increases overall intake.
2. Insulin resistance: metabolic alteration discussed in the previous point.
3. Cardiovascular diseases: excess sugar can raise triglyceride levels and LDL cholesterol, increasing the risk of heart disease.
4. Dental problems, since it is one of the main causes of dental cavities.
5. Increased systemic inflammation and the risk of various chronic diseases, such as arthritis, inflammatory bowel disease and some types of cancer.
6. Tissue aging: The body's tissues deteriorate over time due to cellular damage caused by oxidative stress. This wear affects the function and appearance of organs and tissues (skin, joints, muscles, organs...).
7. Nervous damage: high blood sugar levels, over time, damage the blood vessels that oxygenate the brain and can affect memory, including other neuronal functions.
In short, excessive consumption of sugar in the diet is one of the main causes of major health problems and also affects our eating behaviors and hunger regulation. The addictive nature of sugar can make it difficult to control its consumption, but its progressive reduction and opting for healthy alternatives included in the anti-inflammatory diet will be key to achieving this goal.
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