Can sugar cause inflammation?

It has been suggested that those with arthritis should avoid ALL types of sugar as these can trigger inflammation. However, there is often not a clear distinction made between the types of sugar. For instance, fruit is full of naturally occurring sugars which are not comparable to the equivalent quantity of table sugar (or white, refined caster sugar). 

GI (Glycemic Index) is a measure of the effects of carbohydrates in food on blood sugar levels. Generally speaking, the more processed or refined a carbohydrate is, the more quickly it is converted into blood glucose and the higher its glycemic index (GI). 

The science bit:

The higher the glycemic the diet, the more insulin is released leading to a pro-inflammatory state and higher levels of CRP.  By elevating your blood sugar, high glycemic foods also promote oxygen free radical processes.  Free radicals are highly reactive molecules which can damage DNA, cause cancer growth and incite more inflammation. See http://www.buddyslim.com for more information.

Diets rich in low glycemic foods are associated with less inflammation, lower CRP levels and a reduced chance of heart disease, stroke, diabetes and cancer. 

Here are some alternatives to sugar with lower GI:

(Bear in mind that regular caster/table sugar has a GI of 70-80)

Stevia	0-1	Derived from a plant and 200-300 times sweeter than table sugar. Please note: not the same as Truvia.
Xylitol	7	Natural sugar alcohol sweetener found in the fibres of fruits and vegetables. Side effects include bloating, diarrhoea, and flatulence with initial consumption.
Agave Syrup	15-30	Also called ‘nectar’. Sweet syrup is made from the Blue Agave plant, obtained by the extracting and purifying the “sap” from the plant.
Raw Honey	30	With antioxidants, minerals, vitamins, amino acids, enzymes and carbohydrates. Please note: Processed honey has little health benefits.
Coconut Palm Sugar	35	Originally made from the sugary sap of the Palmyra palm , the date palm or sugar date palm. It’s also made from the sap of coconut palms.
Organic Brown Sugar	47	Comes from sugar cane grown without the use of chemicals or pesticides. It is usually darker than traditional white sugar because it contains some molasses (still a natural ingredient)
Black Strap Molasses	55	White refined table sugar is sugar cane with all the nutrition taken out. Black strap molasses is all of that nutrition that was taken away. Organic products contain many vitamins and minerals.It has a very deep, rich flavour, less sweet than sugar.

The simplified rule is... if it has come from some source of nature and is naturally dark in colour, then the lower the Glycemic Index. Powdered/Confectionary sugar for example, is not low GI.

We try to use them in lots of different ways and try to substitute them in recipes. You have to bear in mind that a product like Stevia is much sweeter than sugar so you would need to alter the quantity and taste. Another thing to note is that honey and molasses caramelise a lot quicker than sugar, so they will darken and can burn easier than regular sugar.  I like to use a mix of sweeteners outlined to combat these problems and still create a low GI end product.