WHICH ARE INFLAMMATORY FOODS AND HOW THEY STIMULATE INFLAMMATION IN YOUR BODY?
Want to avoid inflammation in your body? It’s easier than you think.
Depending on the circumstances, inflammation can be beneficial or detrimental.
From one perspective, it is your body’s natural defense mechanism when you are hurt or ill. It can aid the body’s ability to fight off disease and promote healing.
On the flip side, evidence indicates that chronic inflammation may raise the risk of diseases like diabetes, heart disease, and obesity.
Intriguingly, the meals you consume might have a major impact on the inflammation that occurs in your body.
There is a plethora of information on the internet suggesting:
- How to get rid of inflammation in the body?
- Does the anti-inflammatory diet work?
- How long does an anti-inflammatory diet take to work?
- Natural anti-inflammatory foods to reduce swelling and inflammation in the body
- Best anti-inflammatory foods for ulcerative colitis and so on.
Remember particular foods either induce inflammation in the body or help to alleviate it. Inflammation can indeed be affected by food. However, these narratives rarely address the broader context of the situation. It is vital to focus on long-term eating habits as well as a lifestyle that reduces inflammation in order to make any substantial improvement.
WHICH ARE INFLAMMATORY FOODS?-UGLY TRUTHS BEHIND CONSUMING INFLAMMATORY FOODS
Let’s explore which are inflammatory foods and how can they make you ill?
“CONSUMING FATTY FOODS MAY NOT BE A SMART MOVE.”
When we think about which foods are inflammatory, the first food that comes to our mind is trans fats.
Trans fats are made by changing the chemical structure of unsaturated fats. This is done to make processed foods last longer. But research shows that trans fats are even worse for the body than the saturated fat found in butter and red meat.
Moreover, trans fat consumption may raise the risk of coronary heart disease. They can cause systemic inflammation.
High-processed or fried food is a common source of hydrogenated fats. For example, trans fats can be found in processed snacks such as cookies and muffins as well as packaged unhealthy snacks and frozen snack items.
Carbohydrates have a poor reputation.
However, not all carbohydrates are bad for you.
In ancient times, humans consumed grasses, roots, and fruits that contained high fiber and unprocessed carbohydrates.
But, eating refined carbohydrates might make inflammation worse.
It is important to note that refined carbohydrates lack most of their fiber. Fiber helps you feel full, increases your ability to control your blood sugar, and feeds the good bacteria that are already present in your gut. Everything from pasta and pastries to cereals and sugary soft drinks has refined carbohydrates.
According to researchers, refined carbohydrates may cause inflammatory gut bacteria to grow within the body, thereby increasing your risk of obesity and inflammatory bowel disease.
The glycemic index (GI) of unprocessed carbohydrates is lower than that of refined carbohydrates. Meals that have a higher glycemic index contribute to a more rapid increase in blood sugar levels than foods that have a lower glycemic index.
According to the findings of one study, elderly people who consume the greatest quantity of meals with a high glycemic index (GI) have a 2.9 times increased chance of passing away as a result of an inflammatory condition such as chronic obstructive pulmonary disease (COPD).
Furthermore, another study found that young, healthy men who ate 50 grams of bread per day had higher blood sugar levels and greater inflammatory markers.
MEATS, BOTH RED AND PROCESSED
It is common to salt, cure, ferment, or smoke processed meat for the purpose of preserving or enhancing their flavor. Besides being high in saturated fat, processed and red meats are also high in inflammation-causing factors, according to research.
Red meat comes from animals like cows, pigs, sheep, and goats. Processed meats include bacon, pepperoni, hot dogs, sausage, meat jerkies, salami, and other deli meats.
According to research, eating more of these meats raises the risk of heart disease, stroke, and cancer. Inflammation goes hand in hand with all of these diseases.
According to Coates, “our body is not built to digest large amounts of added sugar throughout the day; we must be more vigilant when selecting products and reading labels.”
Every day, the average American consumes about 17 tablespoons of added sugar. Each day, no more than six teaspoons should be consumed.
It is getting increasingly difficult to avoid added sugars due to the addition of huge amounts of sugar to many processed foods. However, research shows that excess sugar consumption contributes to chronic inflammation.
OVERABUNDANCE OF OMEGA-6s (AND INSUFFICIENT OMEGA-3)
In a healthy diet, omega-3 and omega-6 fatty acids are present in the right amounts. Some omega-6 fatty acids can aggravate inflammation, while omega-3 fatty acids can help alleviate it. In fact, research suggests that consuming too many omega-6 fatty acids may lead to complex regional pain syndrome. Americans tend to consume more omega-6 fatty acids than omega-3 fatty acids on average.
Research has shown that your body needs to maintain a healthy ratio of omega-6s. Consuming omega-3 fatty acids, such as those found in salmon, walnuts, and flaxseed, can help you reach this balance.
An excessive amount of omega-6s and insufficient omega-3s lead to chronic inflammation and a pro-inflammatory response.
EXCESSIVE USE OF ALCOHOL
Consumption of alcohol can have a detrimental effect on liver function and disturb the connection between organs, both of which can lead to inflammation.
Alcohol also irritates and inflames the esophagus and larynx. Tumor growth and cancer emergence are possible outcomes of chronic inflammation that accumulate over time at the site of repeated irritation.
As a result, people should reduce or avoid their alcohol consumption.
The casein protein in milk is one type of protein. It can cause inflammation in some people who are allergic to milk.
Sometimes, milk and milk products might cause inflammation in some people, causing stomach discomfort, constipation, diarrhea, skin rashes, and acne.
Gluten is a specific form of protein present in cereal grains such as rye, wheat, and barley. It can trigger an allergic reaction in certain individuals, which results in an inflammatory response during digestion of gluten. Patients with rheumatoid arthritis are more likely to experience unpleasant inflammatory symptoms if they consume gluten.
AMAZING KEYS TO REDUCING INFLAMMATION EVER: LET’S REVEAL
When inflammation is caused by food, eating the right kind of food can help reduce or get rid of it. The following tips will assist you in avoiding inflammatory foods:
- Eat foods cooked only at low temperatures or that aren’t deep-fried.
- When buying processed foods, try to purchase more low-fat and trans-fat-free items.
- Choose products with low fat and sugar content.
- Incorporating fish into one’s dietary routine helps to preserve a healthy ratio of omega-3 to omega-6 fatty acids in the body.
- Always check the saturated and trans fat levels on the back of the product and read the ingredient list.
- Including beans, nuts, and seeds in your diet is an excellent way to get protein.
- Replace refined carbohydrates with whole grains. Replace white bread with whole wheat bread and white rice with brown, black, or wild rice.
- Increase your consumption of fresh fruits and vegetables.
- Make time for physical activity.
- Shed extra pounds to ease inflammation.
- Try yoga which is surely a great way to reduce inflammation in your body.
- Reduce consumption of alcohol to lessen inflammation in your body.
Remember, diet is one of the key variables that might cause inflammation in the body, along with sleep deprivation and a sedentary lifestyle. A healthy lifestyle involves balancing of all these components, beginning with diet and hydration.
Go through the following recipes to adopt a healthy lifestyle and reduce inflammation in your body.