Inflammation sits at the heart of almost every other health concern. You would hear about it as the agent that wholeheartedly encourages acne breakouts, and as the problem that is at the core of chronic pain. It occurs as a result of an overflood of free radicals in the body that lead to oxidative stress and subsequent inflammation.
Since it is clear that inflammation is the villain in your health story, you should concentrate on eliminating it from your food equation. Therefore, here is a look at twelve foods that cause inflammation:
Sugar is not only bad for your teeth but it also encourages inflammation. On a deeper note, intake of sugar corresponds with the release of pro-inflammatory molecules names cytokines. These rev up inflammation. An animal study revealed that mice who were fed a high-sucrose diet ended up developing breast cancer that extended to include their lungs. This happened as a result of the inflammatory response triggered by sugar.
- Glutenous grains
Foods that contain gluten are associated with increased inflammation. Inflammation, in turn, culminates in various inflammatory diseases ranging from psoriasis to arthritis.
- Fried food
These foods items are packed with high levels of inflammatory advanced glycation end products (AGEs) These are compounds that are formed when products are cooked at high temperatures, dried, fried, or grilled. Research confirm that people who cut down the intake of fried or processed foods are able to lower the levels of AGEs. Subsequently, a person is able to minimize the markers of inflammation in the body.
Dairy foods are highly inflammatory food items. On top of that, the skimming process makes it more inflammatory. Milk also helps put on a lot of weight. Therefore, it is best to reduce its intake as adults. It is essential to note that healthy bones are not a result of milk consumption according to the Women’s Health magazine. Rather you can maintain strong bones by including plant foods to your meal plans.
- Grain-fed meat
Animals that feed on grains are kept in concentrated animal-feeding operation (CAFOs). Consequently, the animals end up unhealthy and sick because they are restricted from doing what comes naturally to them: living outdoors and grazing. Over and above that, these animals are injected with hormones, antibiotics, and more drugs. Therefore, such a food item causes inflammation.
- Refined flour
Refined flour does not contain slow-digesting fiber. Subsequently, your body digests promptly. This quick digestion of glucose enriched foods translates into lesser carbs and a spike in the blood sugar markers. These rocketing blood sugar levels also culminate in the spike of insulin pointers, which is linked with a pro-inflammatory response. A study published in the Journal of Nutrition points out that a diet, which is high in refined grains correlated with an increase in the concentration of PAI-1 inflammatory marker.
- Artificial sweeteners
Research indicates that amped up consumption of artificial sweeteners results in a multiplied risk of glucose intolerance as these sweeteners alter the gut microbiota. A disturbance in the gut micro bacterial composition in a way that it tips in the favor of the bad bacteria corresponds with diabetes type II. This can also lead to an increased inflammatory response of cytokines. The bad bacteria are also known for increasing the release of anti-inflammatory compounds.
- Saturated fats
Common knowledge links saturated fats with poor cardiovascular health. However, extensive research also connects saturated fats with stimulating fat tissue inflammation. This fat tissue or white adipose tissue is responsible for storing energy instead of burning it. Therefore, as these fat cells increase in size with the swollen intake of saturated fats, they promote the release of pro-inflammatory agents that encourage systematic inflammation.
- Trans fat foods
Trans fat are partially hydrogenated oils that are not present naturally in foods. In fact, these are manmade, therefore, the body does not own a particular mechanism to break these fats. When the body senses the intake of such a foreign object, it triggers the inflammatory response. The Mayo Clinic elaborates that the trans fats lead to inflammation by damaging the cells that line the blood vessels. Therefore, it is wise to limit the intake of these in your diet.
- Seed and vegetable oils
Vegetable and seed oils also chip in inflammation. These oils are extracted by using solvents such as hexane, which is a component of gasoline. Some of the oils that are made in this way include safflower, canola, corn, sesame, soybean, peanut, and sunflower oil. Owing to the structure of polyunsaturated fatty acids in these vegetable and seed oils, they are likely to cause oxidative damage. Also, as these are highly processed, these oils encourage inflammation.
- Frozen yogurt
Frozen yogurt contains two main inflammation-causing components, dairy and sugar. Milk boosts insulin levels. It is also an allergen, which means it causes inflammatory reactions. However, it is not the case with all froyos. Andrew Weil, M.D., director of the Arizona Center for Integrative Medicine at the College of Medicine explains this. He says, “Some frozen yogurts contain the milk protein casein, which may increase inflammation… Others contain specific probiotics that may actually reduce it.”
Just as milk, these are also common allergens. These allergies are often set off due to a broad inflammatory response in the body as it attempts to hold off the foreign agent in the body. Furthermore, peanuts are prone to fungus and molds which can lead to inflammation as well.