Arthritis groups a family of conditions characterized by joint pain, inflammation and fatigue. Some drugs and surgeries can help alleviate some of the symptoms associated with arthritis but many arthritis sufferers try to manage their symptoms without the use of medications, using meditation, acupuncture and dietary changes. Dairy products, gluten, nightshades vegetables, sugar and white flour are often blamed for contributing to arthritis symptoms, but evidence supporting these claims is still lacking. However, there is no harm in eliminating some of these foods from your diet to see for yourself whether it helps you feel better.
Sugar and White Flour
The food industry uses sugar and white flour in many processed foods and unfortunately, these ingredients contribute to a large part of the daily calorie intake of many Americans. White flour is found in bagels, breads, pasta, couscous, buns, pizza dough and pretzels, while sugar is found in candies, jams, syrups, soft drinks and energy drinks. Both white flour and sugar are found in pancakes, granola bars, breakfast cereals, muffins, pies, cookies, cakes, pastries, desserts and baked goods.
Effect on Your Health
Both sugar- and white flour-containing foods are rich in refined carbohydrates and can make your blood sugar levels spike quickly after you eat. Large fluctuations in your blood sugar levels are associated with uneven energy levels and weight gain as well as an increased risk of developing diabetes and cardiovascular diseases. No studies have looked at the relationship between sugar and white flour and arthritis, but since neither sugar nor white flour provide good nutrition, everybody's health can benefit from eliminating these foods from their diet. By helping you having better energy levels throughout the day and achieving a healthier body weight, you might feel better overall and suffer less from your arthritis symptoms.
Eliminate Sugar and White Flour
Unless you are ready to wait a few years before studies are conducted to determine the impact of white flour and sugar on arthritis, you can conduct your own personal trial. There is nothing to lose since foods containing sugar and white flour are empty calories and do not provide any essential nutrients to your body. Get rid of all the sugar, white flour and foods containing these ingredients in your pantry, fridge and freezer and base your diet on whole foods, such as nonstarchy vegetables, whole fruits, tubers like sweet potatoes and yams, plain yogurt, nuts, olive oil and satisfying protein. Follow this sugar-free and white flour-free diet for at least three to four weeks and you will see if it helps you better manage your arthritis symptoms. If you feel better without sugar and white flour, keep following your new, healthier way of eating to keep enjoying the benefits.
Other Possible Factors
Although conclusive evidence is still lacking, some people with arthritis claim that their pain, fatigue and inflammation improved when eliminating gluten from their diet. White flour is a big source of gluten in the American diet, but to determine whether gluten plays a role in your arthritis symptoms, you will need to completely eliminate all traces of gluten. Gluten is found in wheat, rye, barley and oats processed in the U.S. as well as in foods containing ingredients derived from these grains. Consult a registered dietitian for help establishing a balanced gluten-free meal plan for you if you suspect gluten could be involved.
