Interpretation In The Context Of Evidence From Observational Studies
One could argue that our data disagree with evidence from observational studies, since the relationship between SSB intake and the inflammatory biomarker CRP has been consistently reported in observational studies . SSB intake was also associated with IL-6 and TNF- , and recent studies link SSB intake to the inflammatory disease rheumatoid arthritis . Due to concerns that SSB intake could be a marker for an undesirable diet , there is dispute as to whether results from observational data linking SSB intake to adverse health outcomes are impacted by residual confounding, i.e., that failure to adjust for various lifestyle factors could lead to an overestimation of the strength of positive associations. Since, in practice, fructose and glucose are consumed together , even separate appraisals of fructose and glucose intake on inflammatory outcomes and/or liver outcomes in observational studies may provide only limited information on how these sugars contribute to health outcomes. Hence, it is not possible to state whether our results from intervention studies agree with observational data.
Foods For Fighting Inflammation Arthritis And Joint Pain
In the United States, 54 million people are living with arthritis, according to the Centers for Disease Control and Prevention.
For those with arthritis, one in four will experience severe joint pain. That joint pain and stiffness often affects quality of life by limiting your ability to do the things you love.
When you suffer from arthritis, your body is in what is known as an inflammatory state. In this state, the old adage you are what you eat is quite true: some foods may trigger more inflammation while others can help reduce it.
If youre suffering from aching joints due to inflammation, changes to your diet can help.
How Does Too Much Sugar Affect Your Body
Chances are you already know that eating too much sugar isnât good for you. Yet youâre probably still overdoing it. Americans average about 270 calories of sugar each day, thatâs about 17 teaspoons a day, compared to the recommended limits of about 12 teaspoon per day or 200 calories.
Sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar. But even savory foods, like breads, tomato sauce, and protein bars, can have sugar, making it all too easy to end up with a surplus of the sweet stuff. To complicate it further, added sugars can be hard to spot on nutrition labels since they can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose.
No matter what itâs called, sugar is sugar, and in excess, it can negatively affect your body in many ways. Hereâs a closer look at how sugar can mess with your health, from head to toe.
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Processed / Refined Carbohydrates
White flour such as bread is the main culprit here, with fried foods, and white rice included as well. These foods contribute to the production of advanced glycation end products which triggers inflammation in the body. There is also evidence to suggest that refined carbohydrates may be worse than fats in contributing to obesity.
Added Salts Sugars And Artificial Additives
As a general rule, the more processed a food is, the more likely it is to contribute to inflammation. By definition, all manufactured dog foods are going to be processed to an extent, so its important to choose one that contains no added salts, sugars, or artificial additives, which are basically an unnecessary recipe for increased inflammation
When choosing a food for your arthritic dog, be sure to read the label carefully and avoid these 5 foods as much as possible to ensure what theyre eating act as medicine in their body, not a toxin.
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What Exactly Is Inflammation Anyway
Before diving into the connection between inflammation and sugar, lets do a quick recap. In general, inflammation is your immune systems response to a stimulus. And though its usually talked about in a negative light, it can sometimes be helpful.
Acute inflammation develops rapidly in response to an injury or infection. This type of inflammation tends to be good: Its your bodys way of trying to fight off further damage while jump-starting healing. It usually lasts a few days to a few weeks.
Chronic inflammation is long-term inflammation that occurs over months or years. It has several causes, including lifestyle factors like diet. Over time, chronic inflammation can increase your risk for serious diseases.
It can. Diets high in added sugar are thought to signal the production of pro-inflammatory molecules in the body. Over time, that can create an environment of chronic, low-grade inflammation and lead to trouble in the future.
How much sugar does it take to cause problems, exactly?
Studies have found that people who consume around 40 grams of added sugar per day roughly the amount in a 12-ounce can of cola or 6 fun-size candy bars show an increase in inflammatory markers both immediately after consuming it and over time.
Does that mean youre doomed if you occasionally eat something sweet? Probably not. Experts agree that a healthy diet can include some added sugar. The key is not overdoing it.
Canned Food Vs Kibble
Youre now armed with the info you need to make an informed choice about the ingredients in your dogs food. The next question may then be, canned food or kibble? In short, the canned food vs. kibble debate is not one that has a cut-and-dried answer. Canned and kibble dog food both have their good and bad points. Which food you decide to feed is really a personal decision based on many factors including what your vet advises. Whats important when choosing food for your arthritic dog is to avoid the ingredients we mentioned above, and to ensure youre getting a quality product.
With that said, here are some of the pros and cons of both canned and kibble dog food to help make the decision clearer.
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Fats And Oils To Avoid
Not all fats are created equally. Learn which ones to limit in your anti-inflammatory diet.
Not too many years ago, people were told to avoid all fat. Today, fat is no longer the dietary bad guy. In fact, certain fats are essential to a healthy eating plan. But others may increase your inflammation and harm your overall health.
Fats to Limit
Saturated Fat
Found in meat, butter and cheese, saturated fats stay solid at room temperature. Saturated fats can raise your total and your LDL, or bad, cholesterol levels. People with arthritis are more at risk for heart disease, so they need to be watching , says Christine McKinney, RD, a clinical dietitian at Johns Hopkins Bayview Medical Center. Small amounts of saturated fats can be incorporated into a healthy diet, but should be limited to less than 10% of your total calorie intake. That would be no more than 20 grams of saturated fat per day for a person consuming 2000 calories.
Omega 6 Fatty Acids
Polyunsaturated oils contain two types of essential fatty acids : omega-3s and omega-6s. Omega-3s are found in oily fish, flaxseeds and walnuts and are known to be anti-inflammatory. Omega-6s are found in oils such as corn, safflower, sunflower, soy and vegetable, and products made with those oils. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals, and the American diet tends to be very high in omega-6s. They arent bad and shouldnt be avoided, but you dont want them to dominate your intake.
Sugar And Certain Sugar Alternatives
Foods that contain refined sugarincluding pastries, chocolate, candy, soda, and even fruit juicestrigger the release of proteins in the body called cytokines, which cause inflammation. Sugar is labeled many ways in food items in addition to sugar, watch out for corn syrup, fructose, sucrose, or maltose in ingredient lists.
Cutting back on regular sugar may lead people to seek out foods made with sugar alternatives, such as aspartame and sucralose, when a sweet tooth hits. However, some people are sensitive to these substances, which can cause an inflammatory response from the body. Sugar alternatives are often found in diet sodas, gum, sugar-free candy, and low-fat yogurt and pudding.
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Nutritional Composition Of Chocolate
Cocoa powder, which is used to make chocolate, is an abundant source of phytochemicals, which are plant chemicals that enhance health in a variety of ways. Dark chocolate contains a higher amount of phytochemicals than milk or white chocolate do. Phytochemical content also depends upon the type and percentage of cocoa powder used when making chocolate.
Foods To Avoid If Your Dog Has Arthritis
Joint and mobility issues, like arthritis, are some of the most common health problems among dogs. Arthritis symptoms in your pup can range from being hardly noticeable to completely debilitating, and it can be difficult to watch your best friends mobility decline. While unfortunately, canine arthritis cant be completely cured , there are many things you can do as a pet parent to help keep their symptoms on the lower end of the spectrum and feeding them an anti-inflammatory diet is one of the most important.
Depending on what you choose to feed or not feed your dog, their food can either act as a medicine or a toxin. It can help alleviate the symptoms of disease or fuel them. With just a little awareness and effort on your part, you can begin feeding your dog a diet that helps fight the progression of arthritis, alleviates their discomfort, and contributes to their well-being on every level.
Luckily, your job is simple: educate yourself on which ingredients are good and which are bad, and read the labels. This way youll ensure the food you choose doesnt contain anything thats going to contribute to chronic inflammation, which, as well learn, is an arthritic dogs #1 enemy.
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How To Cut Down On Added Sugars
To lower your intake of added sugars, Coates recommends paying close attention to food labels:
- Ingredient list: If you see sugar or some form of syrup listed among the first three ingredients, thats a telltale sign youre headed for a sugar overload.
- Nutrition facts: Look for foods that have less than 4 grams of added sugars per serving. Most labels include a line for added sugars.
And remember, there is a difference between added sugars and natural sugars, says Coates.
Natural sugars are already present in foods like fruit and plain dairy products, while added sugars are extra and enhance the flavor of food. Added sugars can cause those spikes in blood sugar. Natural sugars found in fruit and dairy do not typically spike your blood sugar as quickly because they also contain fiber and lean protein to help slow digestion. Great examples of packaged foods with natural sugars are plain yogurt and some fruit and nut bars, while added sugars can be found in flavored yogurts and cereal.
Arthritis And The Inflammatory Process
Inflammation occurs in the joints due to the damage associated with cartilage breakdown or from the immune system attacking the thin membrane that lines the joints, causing a buildup of fluid and inflammation. Symptoms vary from person to person but may include swelling, pain or a decreased range of motion in the affected joints. Depending on the type of arthritis, inflammation may not be limited to the joint itself. It can affect the body as a whole, which can lead to systemic side effects like fatigue and a decreased appetite.
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The Final Word On Nutrition And Inflammation
Instead of looking at all the foods you cannot eat, choose a different approach by thinking of all the foods you can eat! Coates says. Focus on adding a lot of rich color to your plate in the form of different fruits and vegetables, plenty of healthy fats like avocados, nuts, and fatty fish, as well as leaner sources of proteins like beans, quinoa, eggs, and chicken.
We overlook how many vegetables we should be eating. These are the foods that will give you a lot of fiber, vitamins and minerals to help you feel your best. Try to fill half your plate with vegetables and then use those basic guidelines of less than 4 grams of saturated fat and added sugars per serving. These simple changes can make a big impact over time without overwhelming you, if you stay consistent.
Advanced Glycation End Products
When you grill or fry your food or consume foods that have been cooked at high temperatures, including pasteurized foods, your body produces toxins called AGEs. These toxins can damage proteins in your body, which triggers your immune system to destroy the AGEs with cytokines. Cytokines cause inflammation.
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Sugar Inflammation And Joint Pain
Most of us consume far more sugar than we really should. Beyond weight gain, you might be feeling sugars effects without realizing it’s the culprit. Fatigue, stress, irritability, mood swings, difficulty sleeping and joint pain can all be attributed to sugar. Even if you avoid candy, pie, soda, alcohol and ice cream, sugars are hidden in many of the foods and drinks we consume on a daily basis. Crackers, yogurt, ketchup, and peanut butter, to name a few, are loaded with sugar, often in the form of high-fructose corn syrup. And, don’t forget that simple carbohydrates like pasta, potatoes and white rice quickly convert into sugar in your body.
According to the U.S. Department of Agriculture , Americans consume between 100 – 180 pounds of sugar each year. Only about 29 pounds is directly from the sugar bowl while the rest comes from foods and drinks. The types of sugars are refined white sugar, brown sugar, raw sugar, high fructose corn syrup, malt syrup, sucrose, fructose, dextrose, molasses, fruit juice concentrate, honey and simple carbohydrates. Every time you consume as little as two teaspoons of sugar, you upset your body chemistry and disrupt homeostasis, the wonderful balance in the body needed for maintenance, repair and life itself.
Joint Pain and InflammationDietary Changes to Reduce Inflammation and Joint PainTopical Inflammation and Pain Relief
How To Limit Trans Fats
Food manufacturers know that trans fats are the latest bad guys on the block, so theyve gotten creative with labeling. While many food labels clearly state no trans fat or trans fat-free, a product is still allowed to hide a half gram or less per serving to their products. This is where it gets tricky because if you eat more than one serving, you have easily exceeded the one gram of trans fat or less per day limit.
One way to find out if an item is truly free of trans fat is to look at the ingredients. If you see hydrogenated oils or partially hydrogenated oils in the ingredient list, then the food contains trans fat.
Coates also recommends trying to limit portions to the serving size written on the label. It will help you stay under the one gram limit.
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Choose Foods To Ease Arthritis Pain
Certain foods may help reduce arthritis symptoms and improve joint health, according to the Arthritis Foundation 4. These are typically foods that help fight inflammation. Tart cherries contain a phytochemical called anthocyanin that may help ease arthritis symptoms. Fish oil also has anti-inflammatory properties, so incorporate fatty fish like mackerel and salmon into your meal plan a couple of times a week. Cruciferous vegetables such as broccoli, kale and Brussels sprouts are packed with phytochemicals and may also support joint health.
- Certain foods may help reduce arthritis symptoms and improve joint health, according to the Arthritis Foundation 4.
- Cruciferous vegetables such as broccoli, kale and Brussels sprouts are packed with phytochemicals and may also support joint health.
Look For Added Sugars On Food Labels
You never really know how much sugar a given food has until you read the nutrition facts label and ingredients list. Seemingly non-sugary foods like crackers, nut butters, or frozen dinners can have a lot more hidden added sugar than you might realize. Reading labels can give you a sense of whats in the foods you eat regularly so you can start comparing.
Youll start to see the new FDA-mandated nutrition facts panels on more packaged foods, which includes a separate line for grams of added sugar per serving. Companies have until January 1, 2020 to change their labels, though. If your favorite foods havent made the switch yet, you can check the manufacturers website for the info, suggest Dubost or look for a SmartLabel, where you can scan a QR or digital code on the package and get detailed information on the product.
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How Sugar Interacts With Rheumatoid Arthritis
People with RA have been found to have proteins in their body called anti-citrullinated protein antibodies . These proteins can cause the inflammation that triggers RA, and experts believe that sugar can tell the body to make ACPA, which will make symptoms worse.
Sugar has also been found to affect the gut microbiome, which is the balance of good and bad bacteria in the digestive tract. People with RA have been found to have gut microbiomes that are out of balance, and sugar can encourage the growth of bad bacteria that can alter the gut. The result of off-kilter gut bacteria is inflammation, which can lead to RA symptoms.
Multiple studies have found that by simply removing sugar from a diet, patients have lost weight and found a reduction in RA symptoms. Avram Goldberg, MD, suggests, If you do find that sugary foods seem to make your RA symptoms worse, then you should keep them to an absolute minimum.
One of the easiest ways to cut out a large portion of sugar from a diet is to avoid sugary drinks. Many people dont realize how much sugar is hiding in a simple beverage, but they are the biggest contributors of sugar in the American Diet. One study found that women who consumed one sugar-sweetened soda a day were about 60% more likely to get RA than women who drank less than one a month.