the not so sweet truth about sugar and your immune system

Excess sugar in your blood stimulates your immune cells to actively release inflammatory molecules that cause damage and irritation throughout your body.  That’s why eating to control blood sugar (eating a low-glycemic diet) is important for your immune system, especially if you suffer from an immune problem or autoimmune disease.  

Foods like bread, cakes, cookies are considered high glycemic foods because they are converted into sugar in the blood stream.  Fiber slows down the absorption of sugar and therefore reduces a foods glycemic index.  High glycemic foods can lead to insulin resistance, which is when you have excess glucose in the blood because your body no longer responds to insulin.    Insulin resistance severely suppresses the immune system because it is a risk factor for infections.  Sugar diminishes  the ability of white blood cells to get rid of unwanted compounds.

The first step to eating less sugar is to be aware of what you are putting in your body:  So, Start reading nutrition  labels and ingredients, you will be surprised by how much sugar is added to your everyday foods.  

Here is a list of foods with low glycemic or high glycemic options:

Sweeteners: 

High-Glycemic: Artificial sweeteners, high fructose corn syrup, white and brown sugar, honey, maple syrup 

Low-Glycemic: Raw unprocessed agave, brown rice syrup, blackstrap molasses, fruit sweetener, stevia.  

Drinks: 

High-Glycemic:  Soda, fruit juices, high fructose corn syrup, alcohol 

Low-Glycemic: Filtered water, mineral water, seltzer, decaffeinated herbal teas. 

Breads, grains, and starches: 

High-Glycemic: White flour, wheat, spelt, barley, rye flour, corn, white potatoes, white rice 

Low-Glycemic: Whole-grain bread, whole grain pasta, whole grain wraps, brown rice, wild rice quinoa, whole buckwheat, whole millet, brown rice.

Snacks: 

High-Glycemic: Pretzels, potato chips, corn chips, popcorn, white flour crackers, white flour and white sugar cookies, cakes, muffins

Low-Glycemic: Whole grain crackers with hummus, guacamole, yogurt, nuts, apples, berries and plums.

Condiments: 

High-Glycemic: Anything with high-fructose corn syrup or added cane sugar, like ketchup, barbecue sauce, teriyaki sauce.

Low-Glycemic: All spices and herbs like cinnamon , basil, garlic, ginger, rosemary, thyme, dill, turmeric and garlic. 

Deserts: 

High-Glycemic: Ice cream, sorbet, cookies, cakes, candy 

Low-Glycemic: Unsweetened dark chocolate, carob, low-sugar desert recipes.

Source: The Immune System Recovery Plan, Susan Blum M.D.

Melissa