Many foods can cause inflammation and chronic disease . Here are the foods you should avoid consuming too much if you don't want to bring disease into your body .
Inflammation can be good or bad, depending on the situation. On the one hand, it's your body's natural way of protecting itself when you're injured or sick.
It can help your body defend itself against pathogens and stimulate healing. On the other hand, chronic, long-term inflammation is linked to an increased risk of diseases like diabetes, heart disease, and obesity.
Interestingly, the foods you eat can significantly affect the inflammation in your body. Here are five foods that can cause inflammation.
Foods that cause inflammation
Table sugar (sucrose) and high-fructose corn syrup (HFCS) are two types of added sugars in the diet, especially in the Western world. Sugar is 50% glucose and 50% fructose, while high-fructose corn syrup is about 45% glucose and 55% fructose.
One of the reasons added sugars are harmful is that they can increase inflammation, which leads to disease.
In one study, mice fed a high-sucrose diet developed breast cancer that spread to the lungs, in part due to an inflammatory response to sugar. In another 2011 study, the anti-inflammatory effects of omega-3 fatty acids were also impaired in mice fed a high-sugar diet.
Furthermore, in a randomized clinical trial of people drinking regular soda, diet soda, milk, or water, only those in the regular soda group had elevated uric acid levels, which lead to inflammation and insulin resistance.
Sugar can also be harmful because it provides too much fructose. While the small amounts of fructose found in fruits and vegetables are healthy, consuming too much added sugar can have negative health effects. Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease.
Foods high in added sugars include candy, chocolate, soft drinks, cakes, cookies, doughnuts, pastries and some cereals.
In addition to being high in fat and calories, fried foods like French fries, cheese sticks, doughnuts, and spring rolls can also increase inflammation in the body. This is because certain high-temperature cooking methods, including frying, can increase the production of harmful compounds like advanced glycation end products (AGEs), which can cause inflammation and contribute to chronic disease.
Frying can also increase the amount of trans fats in cooking oils, which affect the composition of the gut microbiota, which can also promote inflammation.
Additionally, several studies have found that consuming fried foods may be associated with a higher risk of heart disease and death.
Although carbohydrates are underrated, many carbohydrate-rich foods are very nutritious and can fit into a balanced diet. However, eating too many refined carbohydrates can cause inflammation.
Most of the fiber in refined carbohydrates has been removed. Fiber promotes feelings of fullness, improves blood sugar control, and feeds the beneficial bacteria in your gut. Researchers believe that refined carbohydrates in the modern diet may promote the growth of inflammatory gut bacteria, increasing the risk of obesity and inflammatory bowel disease.
Refined carbohydrates have a higher glycemic index (GI) than unprocessed carbohydrates. Foods with a high GI raise blood sugar levels more quickly than foods with a low GI.
Another review had similar findings, reporting that a low-GI diet may reduce levels of interleukin-6, a marker of inflammation, more effectively than a high-GI diet in people with diabetes.
Refined carbohydrates are found in candy, bread, pasta, pastries, some cereals, cookies, cakes, sugary soft drinks, and all processed foods that contain added sugar or flour.
Drinking alcohol in moderation may have some health benefits. However, higher amounts of alcohol can lead to serious problems.
In a 2010 study, levels of C-reactive protein (CRP), a marker of inflammation, increased in people who drank alcohol. Those who drank more than two drinks per day had the highest levels of CRP.
People who drink a lot of alcohol may have problems with bacterial toxins moving out of the colon and into the body. This condition — often referred to as “leaky gut” — can cause widespread inflammation that can damage organs. To avoid alcohol-related health problems, consumption should be limited to two standard drinks per day for men and one drink per day for women.
Eating meat cooked at high temperatures — including processed meats like bacon, sausage, ham, and smoked meats — has been linked to an increased risk of heart disease, diabetes, and certain cancers. Other high-temperature cooking methods include grilling, broiling, roasting, frying, toasting, and sautéing.
Cooking meat at high temperatures leads to the formation of inflammatory compounds called AGEs. This is also thought to contribute to chronic conditions such as heart disease, cancer, metabolic syndrome, and type 2 diabetes.
Interestingly, marinating meat in an acidic solution, such as lemon juice or vinegar, before grilling or roasting can cut AGE levels in half. Another way to minimize AGE formation is to cook meat for shorter periods of time and choose moist heat cooking methods, including boiling, steaming, poaching or stewing.
If you regularly eat the above foods, stop immediately and choose a healthier diet for yourself!
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