Does the sugar in fruit cause inflammation?Here’s what you need to know

The World Health Organization (WHO) ranks chronic inflammatory diseases as one of the greatest threats to human health. Not bad news, but sadly, in 2000, more than 125 million Americans had a disease related to chronic inflammation, and more than 61 million lived with multiple conditions. .

I’m sure you’ve heard the word inflammation at least once. It can actually help in the case of injuries such as stubbed toes. This indicates that the body’s natural defense system is activated and begins to function in the short term. This is known as acute inflammation. Conversely, if acute inflammation persists for long periods of time without spontaneous resolution, it can lead to serious consequences such as chronic inflammation, which leads to a range of poor health outcomes.

Before you let that scare you, we have good news! Diet and lifestyle choices can have a big impact on chronic inflammation. However, you should tread carefully when reading headlines about diet and inflammation. For example, you may have heard that you should cut back on sugar to avoid chronic inflammation, as consuming too much sugar increases your risk.

You search the web, wondering if the apple you have in hand is a good choice, but you’re more confused than ever because, strictly speaking, fruit contains sugar. Don’t worry, this article explains it in detail. We spoke to a registered dietitian and certified diabetes educator to learn the facts about fruit and inflammation.

Understand the different types of sugar

Foods are made up of added sugars or natural sugars, and sometimes contain small amounts of both. Added natural sugars are broken down into glucose during digestion, but they digest slightly differently, mainly due to their nutritional composition.

“Natural sugars occur naturally in foods such as fruits, vegetables, and dairy products, and are usually bound to a matrix of beneficial nutrients such as fiber, vitamins, minerals, and antioxidants. , these sugars are generally digested more slowly and have less of an impact on blood sugar levels,” says John, a New Jersey-based dietitian and certified diabetes educator. Diabetes kills in 2 dayst.

Added sugars, on the other hand, are sugars that are added to foods during processing or preparation, Palinski-Wade added. Additionally, it provides no additional nutritional value and is digested faster than its natural counterpart, which has a greater impact on blood sugar levels.

How do fruits rank on the glycemic index?

The glycemic index (GI) measures how quickly food (especially 50 grams of carbohydrates) is absorbed into the bloodstream. The problem with GI is that foods low in carbohydrates are often eaten in combination with other foods, which also affects the blood sugar response. With this in mind, Palinsky-Wade said: “Fruits generally have a low to moderate glycemic index, which means they cause a gradual rather than rapid rise in blood sugar levels.” Cara Harbstreet, MS, RD, LD of Street Smart Nutrition He says low to medium GI fruits include cherries, apricots, plums, apples, pears, berries and grapes.

Both Palinski-Wade and Harbstreet agree that GI values ​​are a bit outdated and that glycemic load (GL) is a better way to decipher how foods, such as fruit, affect blood sugar levels. I agree with that. GL takes into account the standard portions of food that are commonly consumed and their effects on blood sugar. For example, watermelon has a GI score of 74 and is considered a food with a high glycemic index. On the other hand, if you consider the amount of watermelon actually consumed in a standard portion, the glycemic load is relatively low at 4.

But don’t worry. There’s no need to remember GI, GL, or any other specific acronyms. Instead, look at how different fruits make you feel after eating them. Fruits also contain fiber, which slows the absorption of naturally occurring sugars into the bloodstream. Additionally, combining fruit with healthy fat and protein sources such as nuts, seeds, and dairy products can further prevent blood sugar spikes.

What causes inflammation?

Let me be clear on this: chronic inflammation does not happen overnight. Just because you eat a sugary cookie or eat a large banana instead of a small banana doesn’t mean you’ll wake up with chronic inflammation. No matter what the internet says, it doesn’t really work.

Eating too much added sugar can lead to chronic inflammation, but it’s not the only risk factor. A sedentary lifestyle, lack of exercise, genetics, weight, and smoking are also risk factors associated with chronic inflammation.

So, instead of going all in on eliminating all processed foods and sugar from your diet, support your body with nutrient-dense foods that have antioxidant and anti-inflammatory properties that help reduce pro-inflammatory markers in your body. Concentrate on what you are doing.

What about the sugar content of fruit?

This is the agreement. “In theory it’s possible, but in practice it’s probably not possible,” Herbstreit said. The natural sugars in fruit are less likely to cause inflammation because they are combined into a highly nutritious package that includes fiber, vitamins, minerals, phytonutrients, and antioxidants. is.

In fact, decades of research have shown the opposite when it comes to the nutrient density of our produce. A 2022 study confirmed that active compounds such as antioxidants found in fruit have powerful anti-inflammatory effects and should be included in your diet.

The various headlines may seem confusing, but as Herbstreit says, “It’s better to think of fruit as greater than the sum of its parts, rather than separating out the sugars individually.” These other nutrients, easily found in fruit, can actually support health and fight inflammation. ”

conclusion

Nutrition experts agree that consuming fruit’s natural sugars does not cause inflammation. In fact, says Palinsky-Wade, “a diet rich in fruit can help fight inflammation.” [thanks to its antioxidants]Therefore, avoiding fruit to reduce its natural sugar content can limit your body’s ability to fight inflammation. ” Rather than fearing the sugar content of fruit, consider pairing it with protein or fat to help slow sugar absorption while making you feel a little fuller.