Does Sugar Cause Inflammation in the Body?

Inflammation is part of the body’s natural healing process.

During injury or infection, the body releases chemicals to help protect it and fight off any harmful organisms. This can cause redness, warmth and swelling.

Some foods, like sugar, can also cause inflammation in the body, which is normal.

However, eating too many inflammatory foods may cause chronic low-grade inflammation. This can cause serious health problems, such as heart disease, diabetes, cancer, and allergies

Too Much Added Sugar Is Linked to Inflammation

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Several animal studies have shown that a diet high in added sugar leads to obesity, insulin resistance, increased gut permeability and low-grade inflammation

Human studies confirm the link between added sugar and higher inflammatory markers.

A study of 29 healthy people found that consuming only 40 grams of added sugar from just one 375-ml can of soda per day led to an increase in inflammatory markers, insulin resistance and LDL cholesterol. These people tended to gain more weight, too.

Another study in overweight and obese people found that consuming one can of regular soda daily for six months led to increased levels of uric acid, a trigger for inflammation and insulin resistance. Subjects who drank diet soda, milk or water had no increase in uric acid levels.

Drinking sugary drinks can spike inflammation levels. Moreover, this effect can last for a considerable amount of time.

Consuming a 50-gram dose of fructose causes a spike in inflammatory markers like C-reactive protein (CRP) just 30 minutes later. Furthermore, CRP remains high for over two hours

In addition to added sugar, eating too many refined carbohydrates has also been linked to increased inflammation in humans

In one study, eating just 50 grams of refined carbs in the form of white bread resulted in higher blood sugar levels and an increase in the inflammatory marke

How Added Sugar Affects Your Body

Consuming excess added sugar and refined carbohydrates causes several changes in the body, which help explain why a diet high in sugar can lead to chronic, low-grade inflammation.

Added Sugar Can Lead to Long-Term Health Problems

Observational studies in humans have linked high added sugar and refined carbohydrate intake to many chronic diseases, including heart disease, cancer, diabetes, obesity and more.

Heart Disease

Several studies have found a strong link between consuming sugary drinks and an increased risk of heart disease.

A large study involving more than 75,000 women found that those who consumed a diet high in refined carbohydrates and sugar had up to a 98% greater risk of heart disease, compared to women with the lowest intake of refined carbs

This is likely due to the impact of sugar consumption on heart disease risk factors, such as increased LDL cholesterol, increased blood pressure, obesity, insulin resistance and increased inflammatory markers

Cancer

Several studies show people with high sugar intakes may be at a greater risk of developing cancer

One study found that when mice were fed high-sugar diets, they developed breast cancer, which then spread to other parts of the body

One study looking at the diets of over 35,000 women found that those who consumed the most sugary foods and drinks had double the risk of developing colon cancer, compared to those who consumed a diet with the least added sugar

While more research is needed, it is thought that the increased risk of cancer may be due to the inflammatory effect of sugar. In the long-term, inflammation caused by sugar may damage DNA and body cells

Some experts believe that chronically high insulin levels, which can result from consuming too much sugar, may also play a role in cancer development

A large analysis including over 38,000 people found that just one serving of sugary drinks daily was associated with an 18% greater risk of developing type 2 diabetes

Obesity

Obesity is often referred to as a low-grade inflammatory disease. Eating too much added sugar is linked to weight gain and obesity

Experts suggest that modern diets, which are often high in refined carbs and added sugar, can lead to an imbalance in gut bacteria. This may partly explain the development of obesity

A review of 88 observational studies found that a higher intake of sugary soda was associated with greater calorie intake, higher body weight and lower intake of other important nutrients

Lifestyle Changes Can Reduce Inflammation

The good news is that certain lifestyle changes, such as reducing your intake of sugary and processed foods, can lead to lower inflammation levels in the body

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