If yourhas come out with revenge during home ordering and quarantine, then listen: According to nutrition studies and health experts, you might want to reconsider your sugar habit . "Too much in your system allows the bacteria or viruses to multiply much more because your original innate system is not working well. Therefore, for example, diabetics have more infections," Dr. Michael Roizen, MD and COO of the Cleveland Clinic .
Continue reading below to find out exactly how sugar affects your immune system, what science has to say about this, and how much sugar it takes to cause its negative effects.
How does sugar affect your immune system?
In addition to driving other chronic health problems such as diabetes and heart disease,affects your body's ability to fight or other infections in the body. Do you know how your body needs certain cells to fight infections? White blood cells, also called & # 39; killer cells & # 39; are strongly influenced by the consumption of sugar. As Dr. Roizen notes, sugar impairs the immune system because, according to a fruit fly study, white blood cells are unable to do their job and destroy bad bacteria or viruses, including when someone is not eating sugar.  Another study showed that high blood sugar influences infection-fighting mechanisms in diabetics. High-sugar diets have been linked to type 2 diabetes, because high sugar consumption can lead to diabetes – a condition that is particularly associated with a higher risk of serious complications from COVID-19.
How Much Sugar Is Needed To Weaken Your Immune Response
This nutrition study shows that it takes about 75 grams of sugar to weaken the immune system. And once the white blood cells are affected, the immune system is thought to be lowered about 5 hours after that. This means that even someone who has slept for 8 hours, takes supplements and exercises, can seriously harm the immune system by drinking a few sodas or drinking sweets or sweet desserts all day long.
That study above was published in the 1970s, but another 2011 study extended the previous research and found that sugar, especially(like the sugar in high fructose corn syrup), affected the immune system response to viruses and bacteria.
To give you an idea of how 75 grams of sugar can add up:
- A soda can contains about 40 grams of sugar
- A low-fat, sweetened yogurt can contain 47 grams of sugar
- A cupcake has about 46 grams of sugar
- Sports drinks can contain about 35 grams of sugar
How much sugar is considered healthy to eat per day?
The United States Office of Disease Prevention and the World Health Organization recommend that you do not get more than 10% of your daily calories from added sugar. Another way to look at that amount is to limit your sugar intake to no more than six teaspoons, or 25 grams in total. This amount includes the sugar you can add to your coffee, the sugar in your daily chocolate set, or theoften found in "healthy" foods such as muesli bars or smoothies.
Finally, if you stick to a well-balanced diet and control your sugar consumption (ideally limited to 25 grams per day), your immune system will have a better chance of doing its job and you will prevent that you are sick. Now's not the time to go crazy with baking desserts (no matter how much you want to perfect that cookie or biscuit recipe!). Enjoying it from time to time is fine, but moderation is key when it comes to staying good.
The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care professional if you have questions about a medical condition or health goals.