Refined carbohydrates can exacerbate rheumatoid arthritis (RA) symptoms, researchers warn.
It is yet another reminder of the ruinous effects of refined carbs, which make up a large part of the average Western diet.
Refined carbs are foods processed in ways that typically remove much of their nutritional value. Common sources include white bread, white rice, and ultra-processed snacks, like white bread, potato chips and candy.
Refined carbs have been linked to everything from diabetes to high blood pressure and depression. They are also linked to RA – an autoimmune condition where your immune system attacks healthy body tissue and causes severe inflammation of the joints.
Refined carbs are foods processed in ways that typically remove much of their nutritional value
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Understanding the link between refined carbs and RA
According to the Arthritis Foundation, these foods fuel the production of harmful compounds known as advanced glycation ends (AGEs), which cause oxidative stress and “stimulate” inflammation.
Oxidative stress and inflammation both contribute to the progression of RA.
Research elsewhere suggests that highly processed foods, such as refined carbs may increase your risk of obesity, which is also a risk factor for RA.
What’s more, in a study of 56 people with RA, those who ate higher amounts of ultra-processed food showed increased heart disease risk factors, including higher levels of glycated haemoglobin (HbA1c), a long-term marker of blood sugar control.
Spikes in blood sugar increase (reactive oxygen species) ROS production – reactive chemicals that interfere with blood vessel control and increase inflammation.
How to reduce the risks
Swapping out refined carbs for unrefined carbs can be a great way to promote your overall health and reduce the risk of inflammation.
Unrefined carbs are minimally processed, rich in vitamins, minerals and fibre, and include whole grains, fruits, vegetables and beans.
Researchers have associated a higher intake of whole grains — but not refined grains — with better blood sugar control, body weight, and fat distribution, all of which can reduce the risks associated with RA.
Researchers have associated a higher intake of whole grains with a reduced risk of RA
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And the benefits do not stop there. Whole grains are rich in B vitamins and antioxidants, which protect cells from damage.
They are high in fibre, which binds to fatty acids like LDL cholesterol and carries them out of the body before they can clog arteries and lead to a heart attack or stroke.
Eating whole grains may your lower risk for type 2 diabetes, high blood pressure and heart disease.
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