Inflammation is a natural response of the body to injury or infection. However, chronic inflammation is linked to various health conditions such as heart disease, diabetes, and cancer. One of the ways to reduce inflammation in the body is by paying attention to the foods we eat. Here are 8 foods that have been linked to increased inflammation and their potential impact on health.
Sugar
Consuming too much sugar can increase inflammation in the body. It can lead to weight gain, and increase the risk of diabetes and heart disease. It is best to avoid added sugars and opt for natural sweeteners like honey or maple syrup in small amounts.
Trans fats
These are commonly found in fried and processed foods, and have been linked to increased inflammation and heart disease. Trans fats are hydrogenated oils that are used to extend the shelf life of processed foods. To avoid them, it is best to read labels and avoid foods that list “hydrogenated” or “partially hydrogenated” oils.
Refined carbohydrates
Refined carbohydrates, such as white bread, pasta, and pastries, are stripped of their fiber and nutrients. They are quickly converted to sugar in the body, which can lead to inflammation and contribute to weight gain and diabetes. Whole grains, such as quinoa, brown rice, and whole wheat bread, are a better option.
Alcohol
Drinking too much alcohol can increase inflammation and damage the liver. It can also increase the risk of heart disease and cancer. It is best to limit alcohol consumption to moderate levels, which is up to one drink per day for women and up to two drinks per day for men.
Processed meats
Processed meats, such as bacon, sausages, and deli meats, are high in saturated fat and preservatives that can increase inflammation and the risk of cancer. It is best to limit the consumption of processed meats or opt for lean cuts of meats that are grilled or baked.
Fried foods
Fried foods are high in trans fats and calories, which can contribute to inflammation and weight gain. They also increase the risk of heart disease. It is best to avoid fried foods or limit them in your diet.
Vegetable oils
Some vegetable oils, such as soybean, corn, and cottonseed oil, are high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess. It is best to use oils that are high in monounsaturated fats such as olive oil or avocado oil for cooking.
By being mindful of the foods we eat, we can reduce inflammation in the body and lower the risk of chronic health conditions. Avoiding foods that are high in added sugars, trans fats, refined carbohydrates, alcohol, processed meats, fried foods, and certain vegetable oils can help to reduce inflammation and promote overall health. Eating a diet that is rich in fruits, vegetables, lean proteins, and whole grains is a great way to reduce inflammation in the body.