Melissa had always been a self-confessed sweets fiend. Gummy bears were her stress relief, and weekend mornings weren't complete without a stack of fluffy pancakes dripping in maple syrup.
I got to know Melissa when we met after that familiar ache in her knees had become a constant companion. Stairs were a struggle and forget those long walks she used to love. The doctor ran tests, and prescribed medication, but nothing seemed to make a lasting difference.
What Melissa didn’t realize then, was there was a direct connection between her aches and pains and the sugary foods she was eating!
The gummy bears and fluffy pancakes, especially drenched in syrup, were a delightful treat for Melissa, but unseen within her body, a fascinating battle raged. Her immune system treated the sugary surge from her favorite foods like a foreign invader and was working overtime to defend itself. The result? Constant, chronic inflammation.
We all know sugar isn't the healthiest choice, but did you know it might be linked to your achy joints? Research suggests a diet high in added sugars can contribute to chronic, low-grade inflammation throughout the body, which plays a major role in joint pain.
The Sugar-Inflammation Link
When we consume excessive amounts of added sugar and refined carbohydrates (like the flour in those pancakes), it triggers several changes in the body. These changes can lead to the production of inflammatory molecules and increased gut permeability, allowing harmful substances to leak into the bloodstream and potentially trigger an inflammatory response. Chronic inflammation is linked to various health concerns, including joint pain associated with conditions like arthritis.
5 Easy Sugar Swaps
Here are some of the simple swaps Melissa made to reduce the added sugar in her diet that you might want to try!
- Swap the Gummy Bears: Instead of sugary candies, try a few raisins with dry roasted nuts. The sweetness from the raisins is just enough to satisfy and the nuts add a satisfying crunch! Raisins are a natural source of sweetness with a dose of fiber to help regulate blood sugar levels. Melissa found this a satisfying treat that kept her full for longer; unlike the added sugars from the gummy bears, which left her hungry and craving a quick energy fix shortly after. I suggested she could also try dried fruit like mango, cherries, or apricots.
- Rethink the Pancakes: Melissa now starts her day with a warm bowl of steel-cut oatmeal. At first, she resisted because she thought oatmeal was bland. But that all changed when she mixed in a mashed ½ banana. She added berries on top for sweetness and nuts for a satisfying crunch and healthy fats and fiber. Add a sprinkle of cinnamon for a warm flavor boost and added anti-inflammatory benefits and you have a healthy, yummy breakfast that will stay with you the entire morning.
- Avoid the syrup: Try adding apple sauce in addition to the mashed banana for natural sweetness! If you need more sweetness to start, try just a touch of honey or maple syrup and work you way down to little to none. These taste great with unflavored Greek yogurt too!
- Add spices, not more sugar: Spices like cinnamon, nutmeg, and even a pinch of cardamom can add surprising sweetness to savory dishes, reducing the need for added sugar. Try them in oatmeal, yogurt bowls, or even roasted vegetables.
- Replace the Sugary Drinks: Replace sugary sodas, juices, and sports drinks with water infused with fruits like sliced lemons, oranges, or berries. You'll still get a hint of sweetness and a refreshing drink without the added sugar and artificial flavors. One of my favorites is Spindrift brand which uses real fruit juices.
Remember, reducing sugar intake is a gradual process. Start by making small changes and celebrate your progress! If you're concerned about joint pain, let's connect to discuss a personalized treatment plan. By making informed choices about what you eat, you can take control of your health and feel your best.
Want to learn how to make simple swaps like these to make big changes in reducing your joint pain and fatigue levels?
Let’s connect for a chat! There’s no obligation! And by the end of our conversation together, you will have a better understanding of:
- what your health goals are
- what might be in your way of achieving these goals
- and some simple steps you could be taking today to achieving them!
Just use this link to find a time for us to connect!
Looking forward to connecting,
To your health,
Evey
