Sugar = Immune suppression

Do you find yourself or your children getting sick a lot? Sugar might have more to do with that then you think. Did you know that consuming sugar actually decreases your ability to fight off infection? In fact, sugar actually lengthens your recovery time! So those popsicles after a tonsillectomy will have to wait! At Cedar City Chiropractic and Rehab, our doctors see this issue quite often, especially during the winter months.

After sugar ingestion (about 75 grams), the cell mediated immunity is depressed by 50% for 120 minutes after the original ingestion. It’s one of the most common reasons children and adults, old and young alike, just seem to get sick. We can do our part, by just using some common sense, to keep our immune systems strong during key times of the year. Here are some tips to still enjoy the winter months, but keep the sugar intake low.

Added Sugars in Drinks

Added sugars in 8 fl oz, unless otherwise indicated:

Soda - 21-28 grams

Fruit punch/drinks - 10+ grams

Sports drinks - 13-15 grams

Vitamin Water - 8-13 grams

Plain milk - 0 grams

Chocolate milk - 12 grams

Chocolate shake, fast food (12 oz) - 49 grams

Soy milk - 0-6 grams (brands vary - check labels)

Added Sugars in Snacks

Sweetened fruit snacks - varies, check labels - most of the sugar is added sugar

Cereal bar (like Nutri-Grain bar) - 13 grams (many brands - check labels)

Granola bar (like Quaker chewy granola bar) - 6 grams (many brands - check labels)

Dried cranberries, sweetened (1 oz) - 18 grams

Banana chips (1 oz) - 7 grams

Added Sugars in Meal Items

Sweetened breakfast cereals (1 serving) - up to 17 grams

Yogurt, plain - 0 grams

Yogurt, sweetened (6 oz) - 14-19 grams

Jam and jelly (1 Tbsp) - 8 grams (varies with the amount of real fruit used)

Pancake syrup (2 Tbsp) - 16 grams

Peanut butter (2 Tbsp) - 0-1 gram

Bread, store-bought (1 slice) - 1.5 grams

Instant oatmeal, flavored, (1 packet) - 11 grams

Noodles, pasta, rice - 0 grams

Cheese - 0 grams

Added Sugars in Desserts

Candy (1 oz) - 14-23 grams

Cakes, cookies, pie - varies, check labels

Ice cream (1/2 cup) - 12 grams

Pudding (1/2 cup) - 14 grams

Gelatin snacks/Jello (1/2 cup) - 18 grams

Chocolate syrup (2 Tbsp) - 20 grams

This is for one serving. Often we eat way more than one serving!! Try limiting your sugar intake these next couple of months and see the changes. By watching what we eat, in this case, sugar, we can further our health by preventing illness before we get sick and our immune system has to recover. Prevention is the best health strategy.

At Cedar City Chiropractic and Rehabilitation, Doctors Josh Williams and M. Curtis Hobson have the solution to more than just your back. With professional, on-hand dietitians, health coaches, massage therapist, and Chiropractic physicians, we can focus on your overall health and wellness that will allow you to run FASTER, jump HIGHER, recover QUICKER, and will ultimately achieve your greatest wellness goals. At Cedar City Chiropractic and Rehab... We have MORE than just your back!