6 Foods That Cause Inflammation
We all know that most of the diseases are caused due to inflammation. On one hand, inflammation is in fact bodily respond to injures and it’s a natural way of protecting itself, but on the other hand, if it is chronic, sustained inflammation, ti can be harmful for the body.
Inflammation is connected to several dangerous diseases such as heart disease, obesity, diabetes, etc. In order to prevent all this conditions, you need to pay attention to the foods you eat since they have a gread impact on our overall health.
Here are 6 foods that can cause inflammation.
- Sugar and High-Fructose Corn Syrup
People definitely need to avoid table sugar (sucrose) and high-fructose corn syrup (HFCS) since they are harmful and cause inflammation in the body which eventually lead to a serious health conditions.
One study conducted on mice who were given high-sucrose diet, showed that they developed breast cancer which spread to their lungs, partially due to the inflammatory response to sugar.
Another study showed that the anti-inflammatory action of omega-3 fatty acids was impaired in mice that were fed a high-sugar diet.
Yet another clinical trial where people were given to drink regular soda, diet soda, milk or water, showed results that those who drank regular soda had increased levels of uric acid, which drives inflammation and insulin resistance.
Sugar can also cause harm because they supply excess amount of fructose, and while small amounts of fructose in fruits and vegetables are fine, getting large amounts from added sugars is a bad idea.
The consumption of large amounts of fructose has been linked to obesity, diabetes, liver disease, kidney disease, insulin resistance and cancer.
- Artificial Trans Fats
We all know that artifical trans fats are the unhealthies fats people eat. In order to give them stability of a more solid fat, they are created by adding hydrogen to unsaturated fats, which are liquid.
Most margarines are added to processed foods in order to extend shelf life, and they contain trans fats.
People should definitely avoid or even eliminate artificial trans fats since they increase inflammation and increase the risk of several dangerous life-treatening disease, including heart disease.
- Vegetable and Seed Oils
Many people believe that using vegetable oils is healthy, but in fact, this is not true at all. Vegetable and seed oils are often extracted from foods using solvents like hexane, a component of gasoline.
There are several oils made in this way such as canola, soybean, peanut, sunflower, sesame, corn and safflower oil.
Due to the structure of the polyunsaturated fatty acids in these oils, they are very prone to damage by oxidation.
Being highly processed, these oils promote inflammation as a result of their very high omega-6 fatty acid content.
Eventhough we need some dietary omega 6 fats, the Western diet provides many more than people actually need.
Actually, we shoul consume more foods containing omega-3 fatty acids like fish in order to improve our omega-6 to omega-3 ratio and reap the anti-inflammatory benefits of omega-3s.
Avoid consuming this oils in large amounts since they will cause inflammation due to their high content of omega-6 fatty fats.
- Refined Carbohydrates
Carbs have bad reputation among people, but not all carbs are problematic.
In the past, people consumed high-fiber, unprocessed carbohydrates for millions of years in the form of fruits, roots and grasses.
It should be mentioned that eating refined carbs can cause inflammation. This kind of carbs have had most of their fiber removed, and fiber is really important since it promotes fullness, improves blood sugar control and feeds the beneficial bacteria in your gut.
According to researchers, consuming diet full of refined carbs can encourage the growth of inflammatory gut bacteria that can increase risk of obesity and inflammatory bowel disease.
One controlled study, where a healthy young men were given 50 grams of refined carbs in the form of white bread, presented a results which showed that the participants had higher blood sugar levels and increase in the inflammatory marker Nf-kB.
- Excessive Alcohol
We all know that drinking alcohol in moderation can even be beneficial for our health, but excessive consumption can lead to severe health issues.
In one study, the inflammatory marker CRP increased in people who consumed alcohol. The more alcohol they consumed, the more their CRP increased.
Those who drink a lot of alcohol, develop a condition called leaky gut which can drive widespread inflammation that leads to organ damage.
In order to avoid severe health problems, the consumption of alcohol should be limited to to two standard drinks a day for men and one standard drink a day for women.
- Processed Meat
The consumption of processed meat is connected to several health problems like increased risk of stomach and colon cancer, heart disease and diabetes.
People should definitely avoid the following common types of processed meat: ham, beef jerky, bacon, smoked meat, and sausage.
Processed meat contains more advanced glycation and products (AGEs) than most other meats.
AGEs are formed by cooking meats and some other foods at high temperatures. They are known to cause inflammatory changes that can lead to disease.
As we previously mentioned, the consumption of processed meat is linked to several diseases, but the strongest association is colon cancer.
There are many factors that can cause colon cancer, but probably the main cause is an inflammatory response to processed meat by colon cells.
Take Home Message
Due to the fact that inflammation can be triggered not only by pollution, sickness or injuries, but also by foods, you are able to prevent it by eating more healthy diet.
To stay as healthy as possible, keep inflammation down by minimizing your consumption of foods that trigger it.