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onally have reduced my own sugar intake over the past 6 years instead of sugar white or brown i use xylitol that works well in all baking and also jams making when using gelatine as a thickener in reducing sugar intake both my husband s health and mine is much improved and my bronchial chest condition cleared after six months we both also lost nearly two stone in weight from eating no sugar less alcohol and more fruit and vegetables we have not put the weight back the message i have tried to express in this series of posts as a non scientist is that we have to watch carefully the intake of processed fructose whether in table sugar or throughout our diet this is the way to tackle the risk of developing insulin resistance the latest reputable research points to insulin resistance as the precursor to all diseases and conditions that have emerged as endemic in modern life protect your quality of life and preserve it by eliminating processed sugar from your diet 2 comments march 16 2021 by glenys the scourge of sugar 10 a healthy immune system and its relation to diet this subject is particularly important as the world grapples with covid19 and the threat of future pandemics and why some people with weight problems and metabolic diseases appear to have a higher risk of severe covid19 these people have an impaired immune response to the corona virus resulting in respiratory failure and death it is now recognised that people with low immunity and underlying health conditions are more susceptible to extreme symptoms of covid19 it is therefore of vital importance that we aim for a fully functional immune system manchester university researchers found that the immune system improved generally by exercise sleeping well and eating better other factors are age and psychological stress studies have shown spikes in sugar intake suppress the immune system and you are then more likely to get sick if you eat a lot of foods and beverages high in sugar or refined carbohydrates which the body processes as sugar you will reduce your body s ability to ward off disease attempting to boost your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to different microbes in so many ways so which cells should you boost and to what extent so far scientists do not know the answer what is known is that the body is continually generating immune cells and produces many more lymphocytes than it can possibly use the extra cells remove themselves through a natural process of cell death no one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level it is clear however that fructose actually damages the immune system as a result of the changes it inflicts on metabolism it is inescapable that a faulty diet depresses the immune system and that sugar consumption could play a role here vitamins and supplements are not considered that important to help with the immune system however vitamin d3 is an exception as recognised during the covid pandemic it is known as the sunshine vitamin as sunshine generates an essential protection from infection a reduction in the immune response to infections has been demonstrated in older people s response to vaccines studies of influenza vaccines have shown that for people over 65 vaccines are less effective compared to children over two however vaccinations for influenza and pneumonia have significantly lowered the rates of sickness and death in older people when compared to no vaccination while some people age healthily the conclusion of many studies is that compared to younger people the elderly are more likely to contract infectious diseases and are more likely to die from them respiratory infections influenza covid 19 and pneumonia are leading causes of death in people over 65 worldwide no one knows for sure why this happens but some scientists observe that this increased risk correlates with a decrease in t cells possibly because the thymus atrophies with age producing fewer t cells to fight infection whether this decrease in thymus function explains the drop in t cells or whether other changes play a role is not fully understood other researchers are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system it s ironic that at a time when we should be avoiding sugar many people are using lockdown to bake sugary treats and drink more alcohol while this is a comfort measure for many it is simply not worth the added stress it puts on your immune systems you can still have fun in the kitchen replacing sugar in cookies and cakes with ingredients like xylitol a natural sugar alternative if you re consuming processed food like bagels pizza crackers or popcorn just to name a few you re consuming sugar without knowing it nearly all processed foods including readymade meals sausages mince meat bacon and ham break down into sugar in our blood stream to understand how much sugar you re consuming all it takes is a simple equation four grams of any carbohydrate breaks down into one teaspoon of sugar in our blood one cup of cooked plain spaghetti is about 43 grams of carbohydrate which breaks down into almost 11 teaspoons of sugar according to dr mark hyman s book what the heck should i eat some estimates from us government surveys say that the average american annually consumes 152 lbs of sugar and about 133 lbs of flour which convert to sugar that s more than a third of a pound per person per day some of the biggest culprits of hidden sugar are condiments like ketchup and bbq and tomato sauces salad dressings crackers pasta sauces and vegetable juices because the fibre is removed from it also worth reading products labels before buying them to see hiding sugar and choose the lowest percentage and watch out for advertised foods stating low fat content where sugar replaces the fat to add flavour the latest march 2021 figures show that the uk consumes 5000 tons of sugar a day the core of our immune system is our army of t and b cells throughout our body t and b lymphocytes t and b cells are involved in the acquired or antigen specific immune response both cells are involved in recognising pathogens and other foreign materials inside the body such as harmful bacteria viruses parasites and dead cells they may also play a critical role in the development and treatment of cancer when the body is invaded by either a bacteria virus or parasite an immune alarm signal sets off a chain reaction of cellular activity in the immune system macrophages or other innate immune cells are deployed to help attack alien organisms sometimes when the body needs a more sophisticated attack it turns to its t and b cells these cells are the special forces of the immune system and a line of defence that learn to recognise specific alien threats and attack them when they reappear high levels of sugar in your blood can lower how white blood cells function and can weaken your immune system consuming 75 grams of sugar can reduce the ability of your white blood cells to function by 40 50 after just 1 2 hours of eating sugar and the effects last for up to five hours making you more susceptible to illness people with elevated triglycerides from sugar rich diets also develop a higher rise in their blood sugar when consuming other carbohydrates their cells become more resistant to the action of insulin that keeps blood sugar under control this also appears to affect their immune system 20 more men are admitted to hospital with covid 19 and 50 more men die of it than women what then can we can eat to support our immune systems to name a few free of added sugar real vegetables real fruit unprocessed meat fish and natural fats by adding real foods we leave less space in our tummies for processed and sugary foods doctors and dieticians are often told by their patients and in their classes how amazed they are that their cravings are totally gone after reducing sugar after struggling to control cravings sometimes for decades it only takes a few days of eating real food in balance to notice cravings begin to vanish this is because eating real protein fat and carbs in balance throughout the day stabilises our blood sugar when our blood sugar is stable we feel calm and satisfied so we are not wandering back into the kitchen for another snack good gut bacteria these are the healthy immune system warriors and need good regular nourishment alcohol affects the immune system if you drink alcohol drink only in moderation ideally none in a recent bbc television documentary alcohol was shown to have a bad effect on the immune system blood tests reveal how immunity levels drop after alcohol consumption the level of immune cells drop from 6 28 to 4 80 a drop of 20 30 however these cells are restored fairly well after alcohol consumption ceases nevertheless it shows how alcohol affects the immune system like sugar alcohol puts a strain on the control of blood sugar via insulin and contributes to the development of metabolic syndrome the consequences have been dealt with exhaustively in these series of posts and include heart attacks strokes and cancer wine is often touted as having beneficial properties however there are some negative side effects associated with drinking alcohol and not everyone should indulge in drinking these beverages the following health risks have been associated with the consumption of alcoholic beverages including wine and it is important to be aware of them so you can make an informed decision about how much you want to drink alcohol consumption is related to estrogen positive breast cancer in postmenopausal women it increases estrogen levels and raises the rate of tumor progression alcohol contains empty calories and triglycerides which contribute to increased ldl or bad cholesterol levels there is evidence that wine particularly red wine may trigger migraine headaches in some individuals one of the most widely understood long term effect of overindulging in alcoholic beverage is liver disease one of the functions of the liver is to filter out impurities from the blood when alcohol is drunk in large quantities this organ has to work overtime eventually after years of alcohol abuse the liver may fail to work properly or simply quit functioning altogether drinking wine or any form of alcohol while pregnant may have long term effects on a child diabetes type 1 and inherited conditions it is undoubtedly true that many of the conditions discussed in these posts are genetic for example diabetes type 1 it is also true however that even then the effects can be mitigated by adopting proper diets and lifestyle habits go to contents leave a comment march 15 2021 by glenys the scourge of sugar 9 sugars carbohydrates and dietary considerations carbohydrates can be damaging and the obesity epidemic has accelerated because of them there are healthy sugars or carbohydrates and ones to avoid it is not easy however to understand when food advertisements confuse us fructose is a bad sugar and even includes honey which in popular belief is refarded as different carbohydrates can be unhealthy if you eat too many or the wrong sort sugars are of course also carbohydrates the glycemic index gi this ranks carbohydrates on a scale from 0 to 100 based on how quickly and by how much a carbohydrate raises blood sugar levels after eating foods with a high gi like white bread sugar sugary drinks potatoes and rice are rapidly digested and can cause substantial fluctuations in blood sugar foods with a low gi are healthier as they pass through the body more slowly such foods including barley whole wheat kernels bran cereals oats brown rice whole grain pasta or lasagne whole grain bread sourdough bread and meat or cheese sucrose glucose and starch are related because they are all forms of carbohydrate one of the essential macronutrients in foods along with protein and fat carbohydrates supply energy to your body carbohydrates which consist of carbon hydrogen and oxygen are classified according to their chemical makeup glucose is a single sugar molecule that your body can absorb directly in the intestine sucrose and starches are carbohydrates formed by two or more sugars bonded together the sugars in sucrose and starch must be broken down into glucose molecules in the gastrointestinal tract before your intestines can absorb them sugars and carbohydrates 1 glucose is a simple monosaccharide and circulates in the blood as an energy source most carbohydrates are processed into glucose either for use as immediate energy by the body or stored as fat in muscle cells or in the liver as glycogen for later use unlike fructose insulin is secreted in response to elevated blood concentrations of glucose and is the preferred source of energy for muscles and the brain glucose is one of the most common monosaccharides in nature used by nearly every form of life in plants and animals glucose is stored as starch and glycogen foods rich in antioxidants and phytochemicals a compound produced in plants include citrus fruits and peaches mangos melons berries and some apples dark green leafy vegetables such as spinach kale bok choy broccoli red peppers soybeans sweet potatoes garlic onions chives and leeks and tomatoes swiss chard carrots squash and romaine lettuce legumes grains and beans all are believed to protect cells from damage that could lead to cancer so are important constituents of any diet 2 fructose is in most fruit and vegetables fructose like glucose is a monosaccharide or single sugar and has the same chemical formula as glucose but a different molecular structure and is not an energy source for the body fructose only metabolises in the liver and produces fat fructose is to be avoided food products containing fructose may be labelledas high fructose corn syrup hfcs golden syrup algave syrup invert sugar maple flavoured syrup molasses and palm sugar or coconut sugar fructose is not safe causing damage by the way it is metabolised in the body it is harmful in large amounts but it is difficult to get dangerous amounts of fructose from fruit as it contains fibre that takes it through the body more slowly allowing the liver to deal with it more efficiently sugars with less fructose content include maple syrup coconut sugar and date syrup which score low on the glycemic index table sugar is a chemical combination of glucose and fructose the glucose element causes insulin levels to spike whereas the fructose element does not but as previously explained it is damaging and has no metabolic advantage dietary fructose intolerance occurs when cells on the surface of the intestines are unable to break down fructose efficiently people who are fructose intolerant should limit high fructose foods including juices grapes and watermelon lower fructose foods include bananas blueberries strawberries carrots avocados ...