Updated on January 13, 2025.
Rheumatoid arthritis (RA) is a condition that causes joints to become painful, swollen, and stiff. Experts aren’t exactly sure what causes RA. Many believe it’s some mix of genetics, environment, and hormones.
Some research, however, suggests that consuming too much sugar may also play a role. It may increase your risk of developing RA, and if you already have the condition, it could worsen your symptoms.
How sugar may affect RA
There are a number of different ways sugar could influence RA.
Inflammation
There’s good evidence extra sugar intake contributes to inflammation. Chronic inflammation raises the risk of developing RA. It can also aggravate joint pain tenderness and discomfort—common issues for people with RA.
Weight gain
Too much sugar can contribute to weight gain, and being overweight or obese is an RA risk factor. This is partly because extra fat tissue can contribute to inflammation. Carrying excess pounds can also place further pressure on joints, worsening pain.
Gut microbiome changes
Your gut microbiome is the collection of bacteria that live in your digestive system. These microbes help your body process food, but also influence the immune system. Excess sugar intake can alter the microbiome, leading to inflammation and reducing the amount of beneficial organisms present in your gut. These may influence RA development.
Additional health risks
Consuming too much sugar is linked to a higher risk of developing certain chronic diseases, including diabetes and heart disease. People with RA are already at a higher risk for many of these conditions. Having RA along with additional illnesses can lead to more pain, complicate treatment, and add to other problems, including poor sleep and mental health difficulties.
Ways to cut back on sugar
Watching your sugar intake may improve RA risk and symptoms and can make a significant difference your overall health. Try taking these steps to reduce the amount you eat.
Read labels
Much of the excess sugar in the average Western diet comes from processed foods, including candy, cereal, and baked goods. When you shop for groceries, be sure to read nutrition labels. Look especially for added sugar content, which will be listed in grams and as a Daily Value (DV) percentage. No more than 10 percent of your daily calories should come from added sugars. That’s about 50 grams each day, based on a 2,000-calorie daily diet.
Switch your beverages
Soft drinks are another major source of added sugars. These include soda, sports drinks, energy drinks, and even fruit juices. To cut back, try slowly replacing them with low-sugar or sugar-free options. Seltzer, unsweetened iced tea, and water are popular choices.
Stir in cinnamon
Herbs, spices, vinegars, citrus, and extracts can bring flavor to many dishes without adding extra sugar. Try a cinnamon stick in your tea, vanilla extract in your yogurt, or a squeeze of lemon in your water.
Make your own pasta sauce
Ready-made pasta sauce is often more sugary than you might expect. Look for low-sugar varieties or make your own at home using crushed, canned tomatoes and a handful of your favorite herbs. It takes just minutes and runs a fraction of the cost of jarred sauces.
