{"id":4844,"date":"2021-04-07T15:53:00","date_gmt":"2021-04-07T08:53:00","guid":{"rendered":"https:\/\/repoffice.rafflesmedical.com.kh\/?p=4844"},"modified":"2021-04-07T16:24:07","modified_gmt":"2021-04-07T09:24:07","slug":"sugar-and-inflammation-the-not-so-sweet-connection","status":"publish","type":"post","link":"https:\/\/repoffice.rafflesmedical.com.kh\/en\/sugar-and-inflammation-the-not-so-sweet-connection\/","title":{"rendered":"Sugar and Inflammation: The Not-so-sweet Connection"},"content":{"rendered":"<p>Sweetness has an almost universal appeal, and foods that contain sugar make them more appetising. While our love hate relationship with sugar could be our daily struggle, Ms Bibi Chia, Principal Dietitian, Raffles Diabetes &amp; Endocrine Centre, shares why having too much of it can cause inflammation to your body, and how to start an anti-inflammatory diet.<\/p>\n<h3>The Connection Between Sugar and Inflammation<\/h3>\n<p>Inflammation is a part of your body\u2019s normal response to infection or injury. It happens when your immune system is activated and tells your white blood cells to start repairing damaged tissues.<\/p>\n<p>Processed sugars help release inflammatory messengers that can raise the risk of chronic inflammation that is linked to major diseases such as cancer, diabetes, heart disease, arthritis, and Alzheimer\u2019s.<\/p>\n<p>When protein or fat combines with sugar, it results in harmful compounds called Advanced Glycation End Products (AGEs). Having too much sugar in your blood can cause your gut to become more permeable \u2013 resulting in bacteria and other inflammatory particles to enter more easily.<\/p>\n<h3>The Sugary Facts<\/h3>\n<p>Added sugars come in other names and the chemical name usually ends with \u2018ose\u2019. Here is a list of those that are commonly found in the ingredient list.<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Sucrose<\/li>\n<li>Glucose<\/li>\n<li>Maltose<\/li>\n<li>Lactose<\/li>\n<li>Fructose<\/li>\n<li>Molasses<\/li>\n<li>Cane syrup<\/li>\n<li>Agave nectar<\/li>\n<li>Corn syrup<\/li>\n<li>Rice malt syrup<\/li>\n<li>Honey<\/li>\n<li>Malt or maple<\/li>\n<li>Hydrolysed starch<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>\u201cNot all sugars are bad. Some sugars, such as lactose (dairy products) and glucose in fruits, are natural occurring and could be a good source of energy before and after exercise. However, we should limit our daily intake of added refine sugar to about 25g or 6 tsp,\u201d advised Ms Chia.<\/p>\n<h3>5 Simple Rules of Thumb for an Anti-inflammatory Diet<\/h3>\n<ol>\n<li><strong><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-34632 alignright lazyloaded\" src=\"https:\/\/www.rafflesmedicalgroup.com\/wp-content\/uploads\/2021\/04\/rmg-article-sugar-inflammation-01.jpg\" alt=\"\" width=\"335\" height=\"220\" data-ll-status=\"loaded\" \/>Eat more plants.<\/strong>\u00a0Whole plant foods have the anti-inflammatory nutrients that your body needs. So eating a rainbow of fruits, vegetables and whole grains is the best place to start.<\/li>\n<li><strong>Focus on antioxidants.<\/strong>\u00a0They help prevent, delay or repair some types of cell and tissue damage. Example, berries, oranges, leafy greens, beets and avocados, as well as beans and lentils, whole grains, ginger, turmeric and green tea.<\/li>\n<li><strong>Include Omega-3s.<\/strong>\u00a0Omega-3 fatty acids play a role in regulating your body\u2019s inflammatory process and could help regulate pain related to inflammation. You can find them in healthy fats in fish like salmon, tuna and mackerel, as well as smaller amounts in soy, walnuts, pecans, and ground flaxseed.<\/li>\n<li><strong>Eat less red meat.<\/strong>\u00a0Red meat can be pro-inflammatory. You may try substituting it with fish, chicken, nuts or soy-based protein.<\/li>\n<li><strong>Cut back on processed foods.<\/strong>\u00a0Sugary cereals and drinks, deep-fried food, and pastries are all pro-inflammatory offenders. They can contain plenty of unhealthy fats that are linked to inflammation. But eating whole fruits, veggies, grains and beans can be quick if you prep ahead for multiple meals.<\/li>\n<\/ol>\n<h3>7 Tips to Reduce Added Sugars in Your Diet<\/h3>\n<div><img decoding=\"async\" class=\"size-full wp-image-34637 lazyloaded alignnone\" src=\"https:\/\/www.rafflesmedicalgroup.com\/wp-content\/uploads\/2021\/04\/rmg-article-sugar-inflammation-icon01.png\" alt=\"\" width=\"100\" height=\"100\" data-ll-status=\"loaded\" \/><\/div>\n<div>Drink plain water, other calorie-free drinks, or low-fat milk instead of sugary sodas and bubble teas, or sports drinks.<\/div>\n<div><\/div>\n<div><img decoding=\"async\" class=\"size-full wp-image-34638 lazyloaded alignnone\" src=\"https:\/\/www.rafflesmedicalgroup.com\/wp-content\/uploads\/2021\/04\/rmg-article-sugar-inflammation-icon02.png\" alt=\"\" width=\"100\" height=\"100\" data-ll-status=\"loaded\" \/><\/div>\n<div>Choose nutrient-rich snacks such as vegetables, fruits, low-fat, low-calorie yogurt, whole-grain crackers instead of pastries, cookies and candies<\/div>\n<div><\/div>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-34639 lazyloaded alignnone\" src=\"https:\/\/www.rafflesmedicalgroup.com\/wp-content\/uploads\/2021\/04\/rmg-article-sugar-inflammation-icon03.png\" alt=\"\" width=\"100\" height=\"100\" data-ll-status=\"loaded\" \/><\/div>\n<div>When drinking fruit juice, ensure it\u2019s 100 per cent fruit juice \u2014 not juice drinks that have added sugars. The best option is to eat the fruit rather than drink the juice in order to get the fibre, and this helps to keep you full for a longer period.<\/div>\n<div><\/div>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-34640 lazyloaded alignnone\" src=\"https:\/\/www.rafflesmedicalgroup.com\/wp-content\/uploads\/2021\/04\/rmg-article-sugar-inflammation-icon04.png\" alt=\"\" width=\"100\" height=\"100\" data-ll-status=\"loaded\" \/><\/div>\n<div>Choose fresh fruit for dessert instead of cakes, cookies, pies, ice cream and other sweets.<\/div>\n<div><\/div>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-34641 lazyloaded alignnone\" src=\"https:\/\/www.rafflesmedicalgroup.com\/wp-content\/uploads\/2021\/04\/rmg-article-sugar-inflammation-icon05.png\" alt=\"\" width=\"100\" height=\"100\" data-ll-status=\"loaded\" \/><\/div>\n<div>Select breakfast cereals that contain less sugar. Skip sugary and frosted cereals.<\/div>\n<div><\/div>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-34642 lazyloaded alignnone\" src=\"https:\/\/www.rafflesmedicalgroup.com\/wp-content\/uploads\/2021\/04\/rmg-article-sugar-inflammation-icon06.png\" alt=\"\" width=\"100\" height=\"100\" data-ll-status=\"loaded\" \/><\/div>\n<div>Opt for reduced-sugar varieties of syrups, jams, jellies and preserves.<\/div>\n<div><\/div>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-34643 lazyloaded alignnone\" src=\"https:\/\/www.rafflesmedicalgroup.com\/wp-content\/uploads\/2021\/04\/rmg-article-sugar-inflammation-icon07.png\" alt=\"\" width=\"100\" height=\"100\" data-ll-status=\"loaded\" \/><\/div>\n<div>Buy canned fruit packed in water or juice, not syrup. If you do purchase fruit packed in syrup, drain and rinse it with water to remove excess syrup.<\/div>\n<p>&nbsp;<\/p>\n<p>(Source:\u00a0<a href=\"https:\/\/www.rafflesmedicalgroup.com\/wp-content\/uploads\/2021\/02\/Health-Advisory-1902-COVID-19-vaccines-safe.pdf?fbclid=IwAR0cIHWP_nZr9J9pGbMTjPNpbchPDrZGIXHWcmxuObnxvGpuPRMNKdgFm78\">Raffles Medical Group<\/a>)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sweetness has an almost universal appeal, and foods that contain sugar make them more appetising. While our love hate relationship with sugar could be our daily struggle, Ms Bibi Chia, Principal Dietitian, Raffles Diabetes &amp; Endocrine Centre, shares why having too much of it can cause inflammation to your body, and how to start an [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":4845,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[41],"tags":[],"class_list":["post-4844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medical-infomation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sugar and Inflammation: The Not-so-sweet Connection - Rep. 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