Table of Contents
- Processed Sugar Triggers Inflammation
- Reduced Pain Sensitivity
- Sugar and Migraine Pain
- Making Good Food Choices
- The Link Between Sugar and Pain
Scientific researchers have established that there is a relationship between sugar and chronic pain. Sugar plays a direct role in various ways, including increasing inflammation and pain perception. Chronic pain often emanates from diseases like type 2 diabetes or arthritis, which are marked by inflammation. Still, excess sugar consumption can also trigger health issues that would not develop otherwise, such as fructose-induced uric acid gout. Managing processed sugar intake is a critical step toward overall wellness.
Processed Sugar Triggers Inflammation
An individual’s diet is one of the significant determinants of health, and too many diets deliver an excess of carbohydrates. Natural sugar is essentially a sweet-tasting simple carbohydrate that supplies the body with energy. Fruit, for example, contains natural sugar and a host of nutrients that include vitamins, fiber, minerals, and phytochemicals.
Starches are complex carbohydrates made up of simple sugars strung together. That is why people say carbohydrates, like white bread, turn into sugar after consumption. Processed sugar, made by combining sucrose and glucose, has no nutritional value. Poor food choices that include an excessive amount of processed sugar rapidly elevate blood sugar, leading to an insulin spike and potential health issues.
When insulin spikes, a pro-inflammatory process occurs, which involves the release of pro-inflammatory cytokines. When this process is regularly triggered, chronic, low-grade inflammation develops for several reasons.
- High sugar intake causes an imbalance of gut microbiomes
- Pro-inflammatory bacteria in the gut increase
- Endotoxins are released
- Activation of the innate immune system fuels the production of inflammatory molecules that maintain a chronic inflammatory state
- Fat accumulates in the liver, causing liver inflammation and the release of more pro-inflammatory cytokines.
Chronic inflammation contributes to the development of inflammatory diseases, such as cardiovascular disease, and aggravates existing conditions like arthritis and fibromyalgia. The imbalance of the gut’s microbiome is called gut dysbiosis, which can lead to a range of digestive issues, including gas, bloating, diarrhea, and food intolerances.
Dysbiosis and pain often coexist because dysbiosis symptoms include abdominal pain, painful bloating, and changes in bowel habits.
Reduced Pain Sensitivity
Eating too much sugar may lead to insulin resistance, which in turn increases pain sensitivity. This is because cells are not responding normally to insulin. Also called impaired insulin sensitivity, glucose builds up in the blood instead of being moved to cells to produce energy. The pancreas tries to compensate for the increased glucose level in the bloodstream by producing more insulin. When cells are insulin-resistant, blood glucose levels rise, leading to hyperglycemia.
When cells are less responsive to insulin, chronic inflammation develops. The metabolic system is disrupted, which leads to disruption in pain perception. Insulin resistance is associated with painful conditions like fibromyalgia, diabetic neuropathy, and inflammation flare-ups. Insulin resistance can also contribute to a breakdown in joint cartilage, which in turn contributes to pain.
Sugar and Migraine Pain
Researchers are also continuing to investigate the relationships among fluctuating blood glucose levels, glucose traits, and migraines. For example, studies have identified a two-way directional link between migraine and insulin resistance and type 2 diabetes.
Eating sugar can lead to fluctuations in blood glucose levels. The fluctuations impact the brain’s ability to maintain a stable energy source. However, overeating processed sugar or refined carbs can lead to hyperglycemia by raising blood sugar levels. Eating too little of either can lead to hypoglycemia. Either way, the brain’s energy level is not stabilized.
When a person eats foods high in sugar, the body triggers the release of extra insulin to restore homeostasis. One consequence for some individuals is a drop in the blood glucose level. Skipping meals and fasting may also cause a drop in blood sugar levels. It is known that lower blood glucose levels can trigger migraines. Fasting is the most well-known trigger, with rates of 39% to 66%. There is evidence that some people are genetically predisposed to experiencing changes in the brain’s pain receptors with even small changes in blood glucose.
There is still a lot to learn about the relationship between migraine development and glucose levels. A study measured blood glucose levels in patients while experiencing a migraine attack and after the migraine subsided. The results found that patients had higher blood glucose levels when the migraine was in its early stages and lower levels between migraine episodes. Further research is needed to determine the relationship between blood sugar spikes and migraines.
Making Good Food Choices
The foods regularly consumed contribute to insulin resistance and blood glucose level fluctuations. A diet high in carbohydrates, such as processed sugar or white bread, can lead to the development of diseases and inflammation that cause chronic pain.
The following are some tips for choosing foods that can minimize pain flare-ups.
➥ Choose foods high in fiber because fiber does not produce glucose spikes. It is absorbed slowly into the bloodstream. High-fiber foods are good sources of carbs and include whole grains, fruits, vegetables, and beans.
➥ The measure of how fast foods with carbohydrates increase blood sugar levels after consumption is called the glycemic index. Foods with a low glycemic index are digested slowly, and their sugars and other nutrients are absorbed more slowly. Consume foods low on the glycemic index, like fruits, because they help maintain steady blood sugar levels. High-glycemic foods and inflammation are linked.
➥ Plan meals that avoid added sugar. For example, eat oatmeal, eggs, and yogurt for breakfast instead of sugary cereals and pastries. Consume fatty fish instead of pasta casseroles for dinner. Limit the amount of condiments consumed because many contain added sugar. Avoid desserts like cake and ice cream. Instead, eat fruit. Be aware of the added sugars you consume throughout the day, such as those found in sodas and lattes. The grams of sugar add up quickly.
➥ There are different types of sugar. Sucrose is a type of sugar with no nutritional value, made by combining fructose and glucose. Added sugar in foods contributes to weight gain, disease, and inflammation. When shopping for food, read the labels to avoid items with a lot of added sugar.
Following a low-sugar, anti-inflammatory diet is a key strategy for managing chronic pain, especially in the gut, joints, and back.
Remember the Link Between Sugar and Chronic Pain
Consuming added sugars is a habit, but it is a poor dietary habit that can cause serious health issues. Many people could better control their chronic pain just by eliminating added sugar from their diets. The sugar consumed in any diet should come primarily from fruits. Prioritizing good food choices that help the body maintain an even glucose level in the bloodstream is a path to reducing inflammation and chronic pain.
Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9471313/#s4
- https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1186/s10194-024-01868-2
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9141901/
- https://pubmed.ncbi.nlm.nih.gov/32031249/
- https://medlineplus.gov/carbohydrates.html and https://pmc.ncbi.nlm.nih.gov/articles/PMC11576095/