The Detrimental Impact of Sugar on the Immune System
The State of Sugar
Here is an inconvenient (and kind of scary) truth. Sugar, in all its varying forms, can be found in more foods now than ever before. Yes, it is there in obvious places such as sugary drinks, cakes, muffins, cookies, and candy.
But it can also be present in many other prepared foods such as condiments, sauces, and crackers. In fact, the University of California, San Francisco estimates that close to 74% of all prepared, pre-packaged foods sold in the U.S. today contain some amount of sugar (1).
Add to the mix simple carbs found in pastas and breads, and it is easy to see why the majority of the U.S. population consumes way too much overall glucose for their health. The American Heart Association recommends keeping sugar to 6% of total calories per day.
That is about 6 teaspoons per day for women (2). Sadly, most Americans eat way more than that. According to the Angeles Institute, the average adult consumption is close to 17 teaspoons a day, which translates to about 56 pounds of added sugar per individual per year (3).
What Sugar Does to the Immune System
The devastating results of all this added sugar can be seen in the skyrocketing cases of Type II diabetes today. According to the Diabetes Research Institute Foundation, diabetes is “increasing at an alarming rate” in the U.S., with the total number for 2020 being about 34.2 million, or 10% of the population (4) (5).
But high sugar intake can be devastating for the immune system as well. One of the common denominators between high sugar consumption and low immunity is inflammation. A 2018 report published in the journal Experimental Cell Research found that a high-sugar diet unbalances the normal function of many immune system mechanisms, including pathogen-targeting pathways (6).
Sugar overconsumption also deteriorates the health of the gut microbiota. According to a 2012 investigation conducted by researchers at the University of British Columbia, “…diet can cause dysbiosis, an alteration in the composition of the microbiota, which could lead to aberrant immune responses.”
This includes low immunity and a higher risk for diseases such as ulcerative colitis, irritable bowel syndrome, autoimmune responses like Celiac and Crohn’s, and systemic conditions such as obesity and Type 1 and 2 diabetes (7).
Another study conducted at Case Western University found that certain infection-increasing molecular mechanisms are set into place when blood sugar levels get too high. The research pointed to substances called dicarbonyls that are created during the breakdown of glucose, which can interfere with infection-control mechanisms of the immune system (8).
So, in a nutshell, eating too much sugar is just plain bad news. It can lead to inflammation and gut dysbiosis, weaken the immune system, and open you up to attack by pathogenic bacteria, viruses, and more.
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The Many Names for Sugar
With this little bit of knowledge, the answer to the “sugar dilemma” may seem obvious. Just don’t eat anything that has “sugar” in the ingredient list, right?
Unfortunately, it is a little more complicated than that. Did you know that there are dozens of different names for sugar that may appear on the label of that prepared food product you just purchased? Here are just a few:
- Cane juice
- Barley malt
- Palm syrup
- Beet sugar
- Mannose
- Glucose solids
- Rice syrup
- Refiners syrup
- Fruit juice concentrate
- Sweet sorghum
- Panocha
- Treacle
- Maltodextrin
- High-fructose corn syrup
Finally, just a word on high-fructose corn syrup (HFCS). According to experts, a large percentage of the sugar consumed by most Americans is in the form of this sneaky sugar substance. This is scary news since HFCS can be especially damaging to the body. This is because it absorbs HFCS in a very different way than other forms of glucose.
High-fructose corn syrup is a monosaccharide and does not have the same effect on insulin as regular sugar does (9). It is easier to become chemically addicted to HFCS than other kinds of sugar. HFCS also has the ability to block neurological hunger and satiety signaling while at the same time stimulating the “hedonic pathways.”
These are pathways that are connected to reward-based regulation, according to a joint study conducted in part by Yale University, the University of Southern California, and Kaiser Permanente (10). HCFS also contains GMO materials, preservatives, and heavy metals. A study conducted over 10 years ago at Cambridge University found a definitive link between HFCS consumption and Alzheimer’s Disease (11).
What You Can Do
If you are overwhelmed by all the “sneaky” (and not-so-sneaky) ways that sugar can slip into your diet, you are not alone. The good news is that there are ways to outwit sugar and regain your immune health naturally. Here are a few tips that could save the day:
1. Eat a Whole Foods Diet
Making major dietary changes can be difficult, but it is worth it for your immune health as well as your overall energy level. A recent survey conducted by researchers at Pomona University in California found that those who stayed away from prepared, prepackaged, fast foods and ate mostly whole foods experienced increased energy levels, more restful sleep, and improved brain health (13).
Many items labeled as “health food,” such as yogurts, granola bars, prepackaged smoothies, fruit juices, and “organic” sauces, may contain high amounts of sugar. Don’t be fooled—just because you found it at the health food store doesn’t mean that it is good for you.
Create small, attainable goals each week that move you toward a whole foods diet that includes fresh, organic vegetables, organic lean meats, nuts and seeds, healthy oils, and whole grains such as quinoa, brown rice, and millet. And don’t forget that whole foods also include whole fruits like berries, green apples, and apricots, as well as blended fruit and veggie smoothies.
Eaten in modest amounts, fruits can be a great sneaky sugar substitute as well as a healthy source of vitamins and minerals.
2. Choose Healthy Sugar Substitutes
Let’s face it, we all give in to that sweet tooth every once in a while. When you do splurge, make sure it is as healthy as possible.
The first step is to be in the know and stay away from any form of artificial sugar substitute. This includes brands like Sweet ‘n Low, Splenda, and Sugar Twin. These products confuse hunger and satiety hormones in the body. They are 100% chemically derived, and regular consumption can lead to liver damage, gut imbalance, and a higher risk of cancer. Studies have also linked artificial sweeteners to cardiovascular disease, stroke, mood disorders, and migraine headaches (14).
Unfortunately, so-called “sugar alcohols,” which manufacturers often label as “natural,” also fall into the artificial camp. Substances such as erythritol, mannitol, sorbitol, and xylitol can cause high blood sugar, leaky gut, brain damage, and imbalanced immune function.
All that being said, is it even possible to “satisfy that craving” while at the same time staying healthy? You bet!
We already mentioned fruit in the first section. Eaten in moderate amounts, whole fruits contain a cornucopia of vitamins, minerals, antioxidants, and more. For example, did you know that both apples and bananas, as well as most berries, contain many kinds of B vitamins, as well as a hefty amount of vitamins A and C? Applesauce or a small amount of date paste can be great substitutes for refined sugar in baking. Other options include natural sugar substitutes such as monk fruit or stevia, which are also great for baking or sweetening coffee or tea.
Finally, don’t rule out small amounts of honey. Yes, honey does rate fairly high on the glycemic index, so you may want to avoid it if you have diabetes or a pre-diabetic condition. However, like whole fruits, honey also contains many body-enriching vitamins and minerals. Some varieties of honey, like Manuka or your local organic regional varieties, can even give your immune system a major boost!
3. Use Healthy Natural Substances to Boost Immunity
If you have been on the sugar train for a while, it can be hard to get off. The fact is, however, that there are many natural substances out there that can help you on your path and also help get your immune system back online.
One such substance is called beta glucan. Beta glucans are polysaccharides that develop on the cell walls of some grains, fungi, and yeasts. Beta glucans have the ability to go through Peyer’s Patches in the intestinal wall. Once they enter the bloodstream, they make a beeline to immune cells to support, rebalance, and supercharge cells like never before.
In particular, beta glucans purified from Baker’s Yeast have proven to be of particular benefit for rebuilding and boosting the immune system. A 2011 Turkish study found that Baker’s Yeast beta glucans were significantly beneficial for boosting key mechanisms of immunity in addition to providing added support for the liver (15). Another study published in the Proceedings of the 2017 AIP Physical Scientists Conference discovered that beta glucan consumption can increase T cell counts as well as immunoglobulin levels (16). Investigations at the University of Louisville further found that beta glucans help the body fight influenza.
Comparison Studies
- Better Way Health Beta Glucan vs Cape Fear® Naturals Beta Glucan
- Better Way Health Beta Glucan vs Unicity® Immunizen
- Better Way Health Beta Glucan vs Bulk Supplements Beta Glucan
Our Amazing Immune System Can Bounce Back!
The evidence is clear that too much sugar lowers immune function and can be a major factor in infectious susceptibility as well as major diseases.
Once we become empowered about it, however, we can break the “sugar cycle” in our own lives. We can lower our consumption, turn to a healthy, whole foods diet, and use key natural substances to help boost our immunity along the way.
The best natural support substances simply help our innate healing abilities by boosting and supporting the immune system. And this is exactly where beta glucans come in. Beta glucans are designed to work with our natural systems to fight off pathogenic bacteria, infections, and more.
If given the right environment, our bodies have the ability to fight off the toughest pathogenic adversaries so that we can truly thrive!
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