Sweeten Your Immunity: the sugar – immunity connection
Studies have shown spikes in sugar intake suppress your immune system. When your immune system is compromised, you are more likely to get sick. If you eat a lot of foods and beverage high in sugar and refined carbohydrates, which the body processes as sugar, you may be reducing your body’s ability to ward off disease.
An older but undisputed study from the 1970’s at Loma Linda University suggests the strong link between high sugar a reduced ability of our white blood cells to kill bacteria. Participants were fed different forms of sugar and then researchers measured the effectiveness of white blood cells (the immune cells that fight infection). They found a decrease in their effectiveness for up to 50% 1-2 hours after eating sugar, and lasting up to five hours! According to the study, if you’re eating a ton of sugar during that exposure, the body will find it harder to fight off a potential infection following exposure to both virus and bacteria.
It can be tough to quit sugar for good but any decrease in the added sugars you consume is great for your health — and possibly your immunity too.
When you’re looking at sugar, not all is created equal.
Refined sugars are the big problem.
But they aren’t the ONLY problem. Natural sugars from fruits and vegetables are fine in moderation — it’s the extra added and refined sugars in processed foods that poses the most concern.
Consider the following steps if you are looking to cut back added and natural sugars in your diet:
1) Eliminate sugary drink options
Many Americans enjoy soda and other sugary drinks such as lemonade and sweetened tea as a staple to their diet. According to the CDC, this is a leading cause of obesity. Make a goal today to reduce your sugar intake each week, until your main drink is just simply water. If you need the sparkle, consider investing in a Sodastream with all the many you will be saving! Just be sure to steer clear from the flavor syrup. Instead, flavor with citrus, cucumber and mint infusions. If you elect to infuse fruit, be sure to keep your beverage well iced, and clean the bottle well – bacteria and fruit flies love fruit water even more than we do!
2) Stop eating sugary desserts after dinner
Desserts such as ice cream, cakes and cookies are loaded with sugar and provide little nutrition. Switch to fresh or baked fruit to reduce added sugar intake and increase your fiber, vitamin and mineral intake. My personal favorite is to wash and cut an apple. Sprinkle with Vietnamese cinnamon. Pour a splash half & half and a vanilla extract. Microwave for a minute and enjoy your mock apple pie!
3) Cut the sugar from your sauces
Table sauces like ketchup and BBQ sauce can contain a shocking amount of sugar. A single tablespoon serving of ketchup may contain 1 whole teaspoon (4 grams) of sugar! Always read labels to make sure you choose sugar-free options. Or, use herbs and spices to flavor your food.
4) Elect full-fat foods over reduced-fat versions
Low-fat options of your favorite foods — peanut butter, yogurt, salad dressing — are everywhere. While you may be trying to avoid the fat and its effect on your weight, the trade-off is often an increase in sugar and calories. A 4-ounce serving of low-fat vanilla yogurt contains 4 teaspoons (16 grams) of sugar and 96 calories. Meanwhile the same amount of full-fat plain yogurt contains only 1 teaspoon (5 grams) of natural milk sugar and only 69 calories. I learned this from the pediatrician and now only serve whole milk in my home.
5) Choose whole foods
Whole foods are free from added sugar and other additives commonly found in processed foods. You can replace a processed food like a jar of spaghetti sauce, with natural whole food options like diced tomato, warmed and tossed with onion, olive oil, and roasted garlic. Eating more whole foods and cooking from scratch will not only reduce your sugar intake but will cut back on salt and toxic chemical additives as well!
6) Look at the labels
Sugar can come in different forms and it’s not always easy to spot when you’re scanning lists of ingredients.
Anything ending in “ose” is a culprit.
Think glucose, sucrose, dextrose and maltose. But any form of sugar that isn’t naturally found in foods is a big no-no. While sugar is naturally found in foods like fruits and vegetables, this type has little effect on your blood sugar and is considered very healthy.
There are tons of ways we can reduce your sugar and avoid those unhealthy options. These are just a few options to get started on the path to better health.
When you are reaching for that soda or high carbohydrate, low density read, remember that you are trading off your immune-fighting ability. Instead, reach for a body-nourishing, high density food and low-sugar alternative. Until next time, lay off the sweet stuff and put down that soda!
~Priscilla