Hey

Did you know that a high-sugar diet can weaken your immune system?

Research shows that elevated blood sugar levels don’t just affect metabolism and energy—they also have a significant impact on the body’s ability to fight off infections.

🔍 The Study

A recent study led by Sanchez et al. explored the effect of different types of sugars on a specific immune function: the phagocytic capacity of neutrophils. Neutrophils, a type of white blood cell, are the body's first line of defence against infection. They work by engulfing and digesting foreign particles like bacteria, effectively stopping pathogens before they can spread.

In the study, ten subjects consumed different 100-gram servings of various sugars after an overnight fast, including glucose, fructose, sucrose, honey, and orange juice. Blood samples were collected at regular intervals to measure neutrophil activity and blood sugar levels.

🍬 The Impact of Sugar on Neutrophils

The results were eye-opening. Within 1 to 2 hours of consuming these simple sugars, the phagocytic capacity of neutrophils dropped significantly. This reduction in the immune response remained for up to 5 hours after eating. On average, the study found a 50% decrease in neutrophil phagocytic activity once blood sugar reached around 120 mg/dL—a level easily achieved through a typical high-sugar meal or snack.

Interestingly, this decrease was not due to a reduction in the number of neutrophils but rather a decline in their function.

In other words, sugar doesn’t reduce the count of immune cells but impairs their effectiveness.

⏳ The Effect of Fasting

On the flip side, fasting for 36 to 60 hours significantly enhanced neutrophil activity. The study suggests that intermittent fasting, or reducing frequent consumption of high-sugar foods, can support immune function by boosting the efficiency of neutrophils.

📌 Key Takeaways

• Simple Carbohydrates Weaken Immunity: Foods high in simple sugars like glucose, fructose, and sucrose can reduce immune cell function within hours.
• Effects Last for Hours: The suppression of immune activity can persist for up to 5 hours after a high-sugar meal, leaving the body more vulnerable to infections.
• Fasting May Boost Immunity: Occasional fasting can enhance neutrophil function, giving the immune system a boost.

💡 Bottom Line

In today’s high-sugar world, most people unknowingly consume more simple carbohydrates than their immune systems can handle. Cutting back on sugary snacks and focusing on nutrient-dense meals could help keep your immune defences strong. If you’re looking for ways to support your immune health, consider moderating sugar intake and possibly incorporating short fasting periods into your routine.

Opt for protein and fat rich foods over the chips, cookies and cakes.

Make sure you read tomorrows newsletter where I'll deep dive into some of my favourite foods to help keep the excess carbs at bay

To your health

Tom

Zenith Health Coaching