Table of ContentsView AllTable of ContentsSugar and ArthritisDoes Sugar Cause Inflammation?Sugar and Rheumatoid ArthritisSugar and OsteoarthritisSugar and GoutSugary Drinks and ArthritisSugar AlternativesFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Sugar and Arthritis
Does Sugar Cause Inflammation?
Sugar and Rheumatoid Arthritis
Sugar and Osteoarthritis
Sugar and Gout
Sugary Drinks and Arthritis
Sugar Alternatives
Frequently Asked Questions
Arthritisis a condition that primarily affects the bones and joints due to inflammation. Foods that cause inflammation may make arthritis symptoms worse. Sugar is one of these inflammation-causing foods that should be limited or avoided.
This article will go over what you should know about sugar and arthritis. You will learn what research says about whether sugar makes arthritis symptoms worse or if sugar causes inflammation that can lead to arthritic pain.
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What Does Arthritis Look Like?
Sugar is one of a few foods that should be minimized or avoided if you have arthritis because sugar can cause inflammation. Some of the foods and ingredients to avoid include:
The Centers for Disease Control and Prevention (CDC) recommends keeping your intake of added sugars to less than 10% of your total daily calories as part of a healthy diet. For example, in a 2,000 daily calorie diet, no more than 200 calories (or 12 teaspoons) should come from added sugars.
You may not be aware of how much sugar you’re actually eating because there are a lot of added sugars in foods you probably eat every day. That’s why you should read labels and ingredient lists carefully to know how much sugar you are consuming.
Some common foods that have unexpected added sugar include pasta sauce, dairy-free milk substitutes, ketchup, packaged oatmeal, cereal, bread, boxed and canned soups, and yogurt.
Natural Sugars vs. Added SugarsNaturally occurring sugars are found in foods such as fruit (fructose) andmilk(lactose). Added sugars are any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation.Added sugars or sweeteners can include natural sugars such as white sugar, brown sugar, and honey as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).
Natural Sugars vs. Added Sugars
Naturally occurring sugars are found in foods such as fruit (fructose) andmilk(lactose). Added sugars are any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation.Added sugars or sweeteners can include natural sugars such as white sugar, brown sugar, and honey as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).
Naturally occurring sugars are found in foods such as fruit (fructose) andmilk(lactose). Added sugars are any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation.
Added sugars or sweeteners can include natural sugars such as white sugar, brown sugar, and honey as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).
Besides sugar, other inflammation-worsening foods to avoid include:
Before changing your dietary habits, you should ask your healthcare provider about your options and find the best fit for your needs.
Why Do I Crave Sugar?
You should be cautious about eating added sugar if you have arthritis. Studies have shown that sugar consumption increases inflammation in humans.Consumption of excessive amounts of sugar or a moderate amount over time will increaseinflammationin the body.
The inflammation from sugar can worsen many health conditions, including arthritis. For people with arthritis, it is recommended to eatanti-inflammatory foodsand reduce their intake of added sugars.
Many foods and beverages have hidden sources of sugar. That’s why it’s important to read the labels and ingredients of the foods and drinks that you eat. For example, studies have shown that beverages such as sugar-sweetened soda are associated with an increased risk of chronic inflammatory diseases.
No-Sugar Diet: Food List and Seven-Day Plan
Other Risks of Sugar
In addition to promoting inflammation, sugar is known to increase the risk of diabetes, cardiovascular health, and obesity. All of these factors can complicate arthritis.
How to Cut Back on Added Sugar
You particularly may need to reduce your sugar intake if you haverheumatoid arthritis(RA). RA is an inflammatory and autoimmune disease that affects the joints in the knees, wrists, and hands. It can create chronic pain in the body.
There is evidence that sugar can contribute toRA symptoms. A study of 217 RA patients found that 24% of the participants reported that foods affected their RA symptoms. Desserts and soda with sugar were the most common foods that participants said made their RA worse. On the other hand, the researchers found that 20 specific foods actually improved RA symptoms. Among the top positive foods were blueberry and spinach.
In another study, the regular consumption of sugar-sweetened soda was associated with an increased risk of RA in women.
Arthritis and Rheumatic Diseases
You may also want to avoid sugar if you haveosteoarthritis(OA), which is the most common type of arthritis. OA most commonly affects the knees, hips, and spine.
When a person has osteoarthritis, the tissues in the joints start to break down over time. The severity depends on the level of pain and how it affects their daily activities.Diet is one of the factors that may help ease the pain and improve OA symptoms as it can help reduce inflammation.
Research supports the recommendation that people with OA should consume foods rich in antioxidants andvitamins C, A, and E.In addition, consuming vegetables, fruits, whole grains, and legumes decreased the symptoms of OA and the progression of the disease.
One study concluded that a diet high in sugary foods and fat increased inflammation and caused obesity. Both factors have a negative effect on the jointsincluding increased osteoarthritis in the knees.
Foods to Avoid If You Have Osteoarthritis
People with gout may need to cut out sugar.Goutis inflammatory arthritis that affects one joint at a time. Gout happens when there are higher levels ofuric acidin the blood than normal. This type of arthritis can be managed through self-management, including diet changes, and medications.
Studies have shown that high sugar intake—including foods and beverages with high fructose such as orange juice and soda—is known toincrease serum uric acid levels.This happens when the body breaks down fructose, purine is released. When purine breaks down in the body, uric acid is produced and forms crystals called monosodium urate in the joints. These crystals build up in the joints, tissues, and fluids within the body, causing gout.
This is not good for gout patients because they already have increased uric acid. However, more research is needed to determine the relationship between uric acid and increased levels linked to beverages.
What Foods Should You Eat If You Have Gout?
Sugary drinks can also be a problem if you have arthritis. Studies have shown that there is a strong association between gout and sugar-sweetened soft drinks containing fructose. Research also shows that there is evidence that fructose has a “specific effect in promoting obesity in the U.S.”
Other studies have concluded that regular consumption of sugar-sweetened soda can cause an increased risk of RA—however, that doesn’t include diet soda. Sugary drinks are known to increase inflammation in the body.
Soda is another source of sugar to avoid if you have arthritis. An average can of soda is 150 calories and the majority of the calories is from added sugar. There is an average of 10 teaspoons of sugar in an average can of soda.In addition, soda tends to have high amounts of phosphate. If phosphate is not properly balanced with calcium it can cause damage to the bones.
What About Diet Soda?Many diet sodas have low-calorie sweeteners, which contain little or no calories. The Food and Drug Administration (FDA) has approved five artificial sweeteners:SaccharinAcesulfameAspartameNeotameSucraloseSome diet sodas may also contain stevia, a natural sweetener that also has zero calories.
What About Diet Soda?
Many diet sodas have low-calorie sweeteners, which contain little or no calories. The Food and Drug Administration (FDA) has approved five artificial sweeteners:SaccharinAcesulfameAspartameNeotameSucraloseSome diet sodas may also contain stevia, a natural sweetener that also has zero calories.
Many diet sodas have low-calorie sweeteners, which contain little or no calories. The Food and Drug Administration (FDA) has approved five artificial sweeteners:
Some diet sodas may also contain stevia, a natural sweetener that also has zero calories.
Study: Diet Drinks Won’t Protect Heart Health Any Better Than Sugary Drinks
Summary
Avoiding sugar may help your arthritis symptoms. Choosinganti-inflammatory foodscan help prevent inflammation that makes arthritis worse. If you want to avoid sugar because you are concerned it will make your arthritis worse, there are other ways to add a sweetener to your tea or favorite recipe. The Arthritis Foundation suggests consuming natural sweeteners like honey, agave, and pure maple syrup in moderation.
Sugar can cause inflammation in the body, which may affect the joints. If you have arthritis, you may notice that sugar makes your symptoms worse.
Foods that promote inflammation, including sugar, may make arthritis worse. If you have certain types of arthritis, like gout, foods that have a lot of uric acids can make your condition worse.
How to Prevent Arthritis Flares
22 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Arthritis Foundation.8 food ingredients that can cause inflammation.Centers For Disease Control.Get the facts: added sugars.Harvard Health Publishing.The sweet danger of sugar.Harvard Health.How to spot and avoid added sugar.American Heart Association.Sugar 101.Khanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Front Nutr. 2017;4:52. Published 2017 Nov 8. doi:10.3389/fnut.2017.00052Tedeschi SK, Frits M, Cui J, et al.Diet and rheumatoid arthritis symptoms: survey results from a rheumatoidarthritis registry.Arthritis Care Res (Hoboken). 2017;69(12):1920-1925. doi:10.1002/acr.23225Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.Am J Clin Nutr. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918Centers for Disease Control.Rheumatoid arthritis.Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.The American Journal of Clinical Nutrition. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918National Institute of Arthritis and Musculoskeletal and Skin Disease.Osteoarthritis.Thomas S, Browne H, Mobasheri A, Rayman MP.What is the evidence for a role for diet and nutritionin osteoarthritis?Rheumatology (Oxford). 2018;57(suppl_4):iv61-iv74. doi:10.1093/rheumatology/key011Chang Xu, Nathalie E Marchand, Jeffrey B Driban, Timothy McAlindon, Charles B Eaton, Bing Lu.Dietary patterns and progression of knee osteoarthritis: data from the osteoarthritis initiative.The American Journal of Clinical Nutrition, Volume 111, Issue 3, March 2020, Pages 667–676. doi:10.1093/ajcn/nqz333Satokari R.High Intake of sugar and the balance between pro- and anti-Inflammatory gut bacteria.Nutrients. 2020;12(5):1348. Published 2020 May 8. doi:10.3390/nu12051Centers for Disease Control.Gout.Choi HK, Willett W, Curhan G.Fructose-rich beverages and risk of gout in women. JAMA. 2010 Nov 24;304(20):2270-8. doi: 10.1001/jama.2010.1638. Epub 2010 Nov 10. doi:10.1001/jama.2010.1638Arthritis Foundation.The fructose-gout connection.Underwood M.Sugary drinks, fruit, and increased risk of gout.BMJ. 2008;336(7639):285-286. doi:10.1136/bmj.39479.667731.80Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.Am J Clin Nutr. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918Harvard The Nutrition Source.Sugary drinks.Harvard Health.Sweeteners: time to rethink your choices.Arthritis Foundation.How to reduce sugar in your diet.
22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Arthritis Foundation.8 food ingredients that can cause inflammation.Centers For Disease Control.Get the facts: added sugars.Harvard Health Publishing.The sweet danger of sugar.Harvard Health.How to spot and avoid added sugar.American Heart Association.Sugar 101.Khanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Front Nutr. 2017;4:52. Published 2017 Nov 8. doi:10.3389/fnut.2017.00052Tedeschi SK, Frits M, Cui J, et al.Diet and rheumatoid arthritis symptoms: survey results from a rheumatoidarthritis registry.Arthritis Care Res (Hoboken). 2017;69(12):1920-1925. doi:10.1002/acr.23225Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.Am J Clin Nutr. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918Centers for Disease Control.Rheumatoid arthritis.Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.The American Journal of Clinical Nutrition. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918National Institute of Arthritis and Musculoskeletal and Skin Disease.Osteoarthritis.Thomas S, Browne H, Mobasheri A, Rayman MP.What is the evidence for a role for diet and nutritionin osteoarthritis?Rheumatology (Oxford). 2018;57(suppl_4):iv61-iv74. doi:10.1093/rheumatology/key011Chang Xu, Nathalie E Marchand, Jeffrey B Driban, Timothy McAlindon, Charles B Eaton, Bing Lu.Dietary patterns and progression of knee osteoarthritis: data from the osteoarthritis initiative.The American Journal of Clinical Nutrition, Volume 111, Issue 3, March 2020, Pages 667–676. doi:10.1093/ajcn/nqz333Satokari R.High Intake of sugar and the balance between pro- and anti-Inflammatory gut bacteria.Nutrients. 2020;12(5):1348. Published 2020 May 8. doi:10.3390/nu12051Centers for Disease Control.Gout.Choi HK, Willett W, Curhan G.Fructose-rich beverages and risk of gout in women. JAMA. 2010 Nov 24;304(20):2270-8. doi: 10.1001/jama.2010.1638. Epub 2010 Nov 10. doi:10.1001/jama.2010.1638Arthritis Foundation.The fructose-gout connection.Underwood M.Sugary drinks, fruit, and increased risk of gout.BMJ. 2008;336(7639):285-286. doi:10.1136/bmj.39479.667731.80Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.Am J Clin Nutr. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918Harvard The Nutrition Source.Sugary drinks.Harvard Health.Sweeteners: time to rethink your choices.Arthritis Foundation.How to reduce sugar in your diet.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Arthritis Foundation.8 food ingredients that can cause inflammation.Centers For Disease Control.Get the facts: added sugars.Harvard Health Publishing.The sweet danger of sugar.Harvard Health.How to spot and avoid added sugar.American Heart Association.Sugar 101.Khanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Front Nutr. 2017;4:52. Published 2017 Nov 8. doi:10.3389/fnut.2017.00052Tedeschi SK, Frits M, Cui J, et al.Diet and rheumatoid arthritis symptoms: survey results from a rheumatoidarthritis registry.Arthritis Care Res (Hoboken). 2017;69(12):1920-1925. doi:10.1002/acr.23225Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.Am J Clin Nutr. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918Centers for Disease Control.Rheumatoid arthritis.Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.The American Journal of Clinical Nutrition. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918National Institute of Arthritis and Musculoskeletal and Skin Disease.Osteoarthritis.Thomas S, Browne H, Mobasheri A, Rayman MP.What is the evidence for a role for diet and nutritionin osteoarthritis?Rheumatology (Oxford). 2018;57(suppl_4):iv61-iv74. doi:10.1093/rheumatology/key011Chang Xu, Nathalie E Marchand, Jeffrey B Driban, Timothy McAlindon, Charles B Eaton, Bing Lu.Dietary patterns and progression of knee osteoarthritis: data from the osteoarthritis initiative.The American Journal of Clinical Nutrition, Volume 111, Issue 3, March 2020, Pages 667–676. doi:10.1093/ajcn/nqz333Satokari R.High Intake of sugar and the balance between pro- and anti-Inflammatory gut bacteria.Nutrients. 2020;12(5):1348. Published 2020 May 8. doi:10.3390/nu12051Centers for Disease Control.Gout.Choi HK, Willett W, Curhan G.Fructose-rich beverages and risk of gout in women. JAMA. 2010 Nov 24;304(20):2270-8. doi: 10.1001/jama.2010.1638. Epub 2010 Nov 10. doi:10.1001/jama.2010.1638Arthritis Foundation.The fructose-gout connection.Underwood M.Sugary drinks, fruit, and increased risk of gout.BMJ. 2008;336(7639):285-286. doi:10.1136/bmj.39479.667731.80Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.Am J Clin Nutr. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918Harvard The Nutrition Source.Sugary drinks.Harvard Health.Sweeteners: time to rethink your choices.Arthritis Foundation.How to reduce sugar in your diet.
Arthritis Foundation.8 food ingredients that can cause inflammation.
Centers For Disease Control.Get the facts: added sugars.
Harvard Health Publishing.The sweet danger of sugar.
Harvard Health.How to spot and avoid added sugar.
American Heart Association.Sugar 101.
Khanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Front Nutr. 2017;4:52. Published 2017 Nov 8. doi:10.3389/fnut.2017.00052
Tedeschi SK, Frits M, Cui J, et al.Diet and rheumatoid arthritis symptoms: survey results from a rheumatoidarthritis registry.Arthritis Care Res (Hoboken). 2017;69(12):1920-1925. doi:10.1002/acr.23225
Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.Am J Clin Nutr. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918
Centers for Disease Control.Rheumatoid arthritis.
Hu Y, Costenbader KH, Gao X, et al.Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.The American Journal of Clinical Nutrition. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918
National Institute of Arthritis and Musculoskeletal and Skin Disease.Osteoarthritis.
Thomas S, Browne H, Mobasheri A, Rayman MP.What is the evidence for a role for diet and nutritionin osteoarthritis?Rheumatology (Oxford). 2018;57(suppl_4):iv61-iv74. doi:10.1093/rheumatology/key011
Chang Xu, Nathalie E Marchand, Jeffrey B Driban, Timothy McAlindon, Charles B Eaton, Bing Lu.Dietary patterns and progression of knee osteoarthritis: data from the osteoarthritis initiative.The American Journal of Clinical Nutrition, Volume 111, Issue 3, March 2020, Pages 667–676. doi:10.1093/ajcn/nqz333
Satokari R.High Intake of sugar and the balance between pro- and anti-Inflammatory gut bacteria.Nutrients. 2020;12(5):1348. Published 2020 May 8. doi:10.3390/nu12051
Centers for Disease Control.Gout.
Choi HK, Willett W, Curhan G.Fructose-rich beverages and risk of gout in women. JAMA. 2010 Nov 24;304(20):2270-8. doi: 10.1001/jama.2010.1638. Epub 2010 Nov 10. doi:10.1001/jama.2010.1638
Arthritis Foundation.The fructose-gout connection.
Underwood M.Sugary drinks, fruit, and increased risk of gout.BMJ. 2008;336(7639):285-286. doi:10.1136/bmj.39479.667731.80
Harvard The Nutrition Source.Sugary drinks.
Harvard Health.Sweeteners: time to rethink your choices.
Arthritis Foundation.How to reduce sugar in your diet.
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