We have heard a lot about the importance of limiting the consumption of sugar-rich foods due to the long-term health issues associated with sugar. The excessive use of sugar will lead to several chronic diseases such as diabetes, liver and heart illnesses, obesity, cancer, arthritis, and many other lifestyle diseases.

Through this blog, I would like to discuss how body pain and inflammation are associated with sugar intake.

1. Faster excretion of Magnesium mineral leads to muscle pains

• 28 molecules of Magnesium are required to metabolize one molecule of sugar (Sucrose). Hence, the habit of a sugar-rich diet will lead to nutritional deficiency of Magnesium due to the increased excretion of urinary Magnesium.[1][2]
• In addition, Magnesium is an essential mineral for the catalytic function of more than 300 enzymes including the synthesis of ATP (Adenosine triphosphate), and the synthesis of DNA and RNA. Furthermore, Magnesium absorption is essential for maintaining the body muscle contraction, relaxation, and other body functions. Therefore, the loss of Magnesium due to the overconsumption of sugar will affect our proper body functions and lead to muscle contractions and cramps.[3]

2. Insulin resistance will lead to fat accumulation and inflammation

• The pancreas has to produce more amount of insulin for processing high-sugar foods, and the excessive consumption of sugar makes the pancreas less effective, and the insulin receptors trigger burnout and cause insulin resistance (reduce the production of insulin). The decreased production of insulin thus leads to fat accumulation and thereby generates chronic body inflammation. [4][5]

3. Increase in C-Reactive Protein levels will lead to body pain

• The accumulated fat secretes inflammatory proteins that will lead to chronic inflammation. The hidden body inflammation in our body is measured with a blood test called C-Reactive Protein (CRP) test. Studies showed that the overconsumption of sugar increases the CRP levels and hence it is evident that sugar-rich foods will increase our body inflammation, which causes body pain.[6][7][8]

4. Formation of Advanced Glycation End-products (AGEs) will result in many health issues

• The excessive sugar consumed binds with protein or fat molecules and results in the formation of Advanced Glycation End-products (AGEs) by the process called Glycation. These AGE compounds speed up the oxidative process, change the normal cell behavior, cause inflammation and hence damage the cells in our body. The continuous formation of AGEs is considered as a major factor in the aging process and a reason behind diseases such as diabetes, Alzheimer’s disease, kidney diseases, Arthritis, heart diseases, cancer, and polycystic ovary syndrome.[9][10][11]

5. Imbalance in gut bacteria will lead to inflammation

• The overconsumption of sugar will lead to an imbalance in gut bacteria (bacteria in our intestine) by stimulating the growth of unhealthy gut bacteria. This imbalance will contribute to the development of body inflammation.[12][13][14]

The consumption of sugar and sugar-rich foods play a significant role in the formation of body inflammation. These inflammations will in turn lead to body pains. Hence, a moderate consumption of sugar or the elimination of sugar from our diet is the necessary step towards a painless living.

References

[1] Rayssiguier Y et al., Magnesium Research, 19, 2006, 237-243

[2] Lé Kim-Anne et al., Current Opinion in Clinical Nutrition and Metabolic Care, 9, 2006, 469-475

[3] https://en.wikipedia.org/wiki/Magnesium

[4] Paresh Dandona et al., Trends in immunology,25, 2004, 4-7

[5] Mitsugu Shimobayashi et al., The Journal of Clinical Investigation, 128, 2018, 1538-1550

[6] Marjolein Viser et al., JAMA, 282, 1999, 2131-2135

[7] Dilys J. Freeman et al., Diabetes, 51, 2002, 1596-1600

[8] Mohsen Mazidi et al., Annals of Medicine, 50, 2018, 1-6

[9] Qingyi Wei et al., Trends in Food Science & Technology, 82, 2018, 32-45

[10] Jaime Uribarri et al., Journal of the American Dietetic Association, 110, 2010, 911-916

[11] Melpomeni Peppa et al., Clinical Diabetes, 21, 2003, 186-187

[12] Aline Corado Gomes et al., Nutrition Journal,13, 2014, 1-13

[13] Jun-Ling Han et al., World Journal of Gastroenterology, 20, 2014, 17737-17745

[14] Fredrik Bäckhed et al., PNAS, 101, 2004, 15718-15723