- Excess sugar intake has been linked to chronic inflammation in the body.
- Chronic inflammation is a risk factor for a range of health conditions, including heart disease, diabetes, and cancer.
- Sugar is added to many processed and packaged foods, including sodas, juices, candy, and baked goods.
- High fructose corn syrup, a common sweetener in many processed foods, has been linked to increased inflammation.
- Eating a diet high in fruits, vegetables, whole grains, and lean proteins can help reduce inflammation in the body.
- The American Heart Association recommends limiting added sugars to no more than 6 teaspoons per day for women and 9 teaspoons per day for men.
- Reading food labels can help identify hidden sources of added sugars in processed foods.
- Avoiding sugary drinks like soda and juice can significantly reduce sugar intake.
- Drinking water, herbal tea, and unsweetened beverages can help hydrate the body without adding unnecessary sugar.
- Choosing fresh fruits as a sweet snack option can provide natural sweetness and fiber to help regulate blood sugar levels.
- Adding spices like cinnamon, ginger, and turmeric to food can add flavor without the need for added sugar.
- Eating a protein-rich breakfast can help stabilize blood sugar levels and reduce cravings for sugary foods later in the day.
- Eating regular meals and snacks throughout the day can help prevent hunger and reduce the temptation to reach for sugary foods.
- Choosing whole grain options like brown rice and quinoa can provide sustained energy without the blood sugar spikes associated with refined carbohydrates.
- Avoiding high sugar condiments like ketchup, BBQ sauce, and sweet dressings can help reduce overall sugar intake.
- Snacking on nuts, seeds, and avocado can provide healthy fats to promote satiety and reduce the need for sugary snacks.
- Avoiding processed and fast foods can help reduce overall sugar intake and increase nutrient density in the diet.
- Cooking at home with whole food ingredients can help control the amount of added sugar in meals and snacks.
- Limiting alcohol intake can help reduce sugar intake as many alcoholic beverages contain added sugars.
- Seeking support from a registered dietitian or health professional can provide personalized guidance on reducing sugar intake and promoting overall health.
The Connection Between Sugar and Inflammation: How to Reduce Your Intake
