Did you know that the food you eat is one of the main factors causing the inflammation in your body? You need to STOP or Reduce the intake of these 7 foods which you are about to discover in this article, especially during this pandemic.
A 2017 survey found that nearly one-quarter of the patients with rheumatoid arthritis reported that their diet further triggered symptom severity. Even for those without an autoimmune disorder, limiting these TOP 7 foods that cause inflammation can be incredibly beneficial to overall health. The best part is, you will also be able to lose weight and maintain your healthy weight without any detox, simply by taking these 7 Bad foods out from your life!
WHAT IS INFLAMMATION EXACTLY?
Inflammation is considered a defence mechanism used by the body to protect against illness and infection.
Although inflammation is a normal part of the immune process, more and more research shows that chronic inflammation can contribute to disease, trigger pain and increase the risk of serious issues, like cancer, heart disease, and diabetes.
SO, WHAT FOODS CAUSE INFLAMMATION?
In this article, we’ll take a look at a few of the foods that cause inflammation to avoid.
Several ingredients have been shown to trigger inflammation and negatively impact overall health. Here are the TOP 7 foods that cause inflammation
Nutritional needs range based on age, sex, size and activity level. However, here are the recommended daily values for the TOP 7 most important nutrients for your children:
#1 – FRIED FOODS
Fried foods like doughnuts, fried chicken and potato chips are high in trans fat, a type of unhealthy fatty acid that has been linked to a long list of side effects. In addition, raises the cholesterol levels and increasing the risk of heart disease, cancer and diabetes, trans fats may also trigger inflammation.
According to one study in the Journal of Nutrition, increased consumption of trans fatty acids was associated with higher levels of markers of inflammation, including C-reactive protein (CRP) and interleukin-6 (IL-6).
#2 – PROCESSED MEAT
Processed meat is any type of meat that has been smoked, cured, salted, dried or canned in order to enhance it’s flavor or extend its shelf life. Some of the most common examples include cold cuts, bacon, sausage and luncheon meat.
Not only was processed meat recently classified as carcinogenic by the World Health Organization, but it can contribute to inflammation as well. Studies show that eating more processed meat may be tied to higher levels of CRP, a marker that is used to measure inflammation in the body.
#3 – ALCOHOL
Although certain types of alcohol such as red wine can actually be beneficial in moderation, excessive alcohol consumption is a major risk factor for inflammation. Studies show that drinking high amounts of alcohol can increase certain inflammatory markers, including CRP.
What’s more, alcohol intake can also further trigger the risk of leaky gut syndrome, a condition in which toxins and food particles leak from the digestive tract into the blood, causing widespread inflammation.
#4 – REFINED CARBOHYDRATES
Refined carbs like pasta, white bread, cookies and crackers are bad for our body, as these foods causes inflammation of the joints. These foods undergo extensive processing, stripping them of beneficial nutrients, such as fiber.
Refined carbs also tend to have a higher GI (Glycemic Index), which is used to measure how quickly foods increase blood sugar levels. Research shows that consuming foods with a high glycemic index may increase inflammation, even in healthy adults.
On the other hand, studies show that swapping out refined grains for whole grains instead can decrease inflammation and protect you against chronic disease.
#5 – ARTIFICIAL SWEETENERS
Often lurking in low-calorie foods and diet products, some research suggests that artificial sweeteners could cause inflammation. Although more research in humans is needed, studies have shown that artificial sweeteners may disrupt the health of the gut microbiome, which plays a key role in regulating inflammation.
In one animal experiment, it was found that regular consumption of sucralose, also known as Splenda, could cause liver inflammation in mice.
#6 – VEGETABLE OIL
Heavily processed or refined vegetable oils are very high in Omega 6 fatty acids. Although omega-6 fatty acids are an important component of a healthy diet, consuming a high ratio of omega-6 to omega-3 fatty acids can trigger inflammation.
While many experts generally recommend aiming for a ratio of omega-6 to omega-3 fatty acids of around 4:1, most people consume a ratio closer to 15:1 instead.
Therefore, limiting your consumption of refined vegetable oils while also adding more omega 3 fatty acids from other natural sources to your diet may help reduce inflammation.
#7 – HIGH-FRUCTOSE CORN SYRUP
High-fructose corn syrup is a type of sweetener that is often found in processed foods, including soda, juice, candy and ice cream. Just like regular sugar, high-fructose corn syrup is at the top of the inflammatory foods chart and can have detrimental effects on nearly every aspect of health.
One study out of Boston found that women who consumed more sugar-sweetened beverages had a higher risk of developing rheumatoid arthritis, a chronic inflammatory disorder that affects the joints. Another study published in Nutrition & Diabetes also reported that increased consumption of drinks containing high fructose corn syrup was associated with a higher risk of arthritis in adults ages 20-30 as well.
Summing it up:
I trust the above information will help you in your journey to live a quality life. What you need is a healthy, well-rounded anti-inflmmatory diet that comprise mostly nutrient-dense, whole foods, including fruits, veggies, nuts, seeds and legumes. Herbs, spices and healthy fats are also included on the anti-inflammatory foods list as well.
Making a few simple swaps in your diet is an easy way to get started. Try trading processed meats, for example, with healthier protein sources, like fish, poultry, eggs or legumes.
You can also replace frying method with baking your own vegetable chips or French fries instead. Finally, try swapping refined carbs like white rice, pasta or bread for whole grain options to give your diet an easy upgrade. You may find it challenging for your taste buds during the first few weeks of the change, but after the adaptability stage, you will enjoy the renewed energy levels and many other health benefits.
P/S : Book an appointment with our certified Dieticians at Farmz Asia if you are looking for ways to expedite your health goals in 23 days through natural ways.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Asia’s Juice Guru nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.