Can Sugar Cause Inflammation?

We know that too much sugar can contribute to obesity, which can lead to a variety of health issues, but can too much sugar also cause inflammation? Tricia Scott-Sahler, M.S., a registered dietitian at the John Theurer Cancer Center at Hackensack University Medical Center, weighs in.

What is Inflammation?

Inflammation is the body’s natural response to injuries and illness. It promotes healing when the immune system recognizes something harmful. There are two types of inflammation:

1. Acute Inflammation: This is the type of inflammation you experience with a cold or the flu. “Acute inflammation is technically good; it means your body is working to heal itself,” Tricia says.
2. Chronic Inflammation: This type of inflammation is long-term, lasting months or even years, and can increase the risk of disease or injury. Chronic inflammation is problematic.

Does Sugar Cause Inflammation

“Currently, there is no research showing that sugar causes inflammation,” Tricia says. “However, there are a couple of theories about how it may be contributing to inflammation in the body.”

One thought is that when you consume excess calories from foods (such as sugar), your body stores them as fat in your adipose tissue—what we generally call “body fat.” It’s possible that the free fatty acids generated in this process cause a chemical reaction that results in inflammation. This would be a more direct connection between sugar and inflammation.

Another theory is that excess sugar consumption leads to obesity, which has been linked to metaflammation, a state classified as low-grade chronic inflammation affecting the liver, brain and pancreas. This theory implies that excess sugar indirectly causes inflammation.

Symptoms of Inflammation

While researchers are unsure if sugar causes inflammation, Tricia says those with inflammation can experience a wide range of symptoms, including:

• Body/joint pain
• Insomnia
• Chronic fatigue
• Depression
• Anxiety
• Frequent infections
• Weight gain
• GI issues, such as diarrhea or constipation

Anti-Inflammatory Lifestyle

If you are experiencing inflammation, there are ways to relieve your symptoms. Tricia suggests:

• Eating a plant-based, healthy fat diet, such as the Mediterranean diet.
• Reducing your sugar intake by avoiding sugary beverages.
• Reducing your saturated fat intake by limiting highly processed foods.
• Increasing your Omega-3 intake with salmon or nuts.
• Achieving your daily fiber goal, 25 grams for women and 38 grams for men, with vegetables, fruit or whole grains.
• Exercising to help maintain a healthy weight.

Although there is no proven link between sugar and inflammation, excess sugar has long-term negative effects, and people who have low-to-moderate sugar intake have seen positive results. 

Next Steps & Resources:

• Learn more about nutrition services at Hackensack Meridian Health. 
• Nutrition information shared by the oncology dieticians at John Theurer Cancer Center