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Evidence suggests that our diet, belly fat, stress, smoking, physical activity, and sleep time; Factors that can contribute to chronic inflammation, which in turn leads to energy depletion and chronic diseases such as heart disease. “It also plays a major role in causing heart attacks or strokes,” according to the American Heart Foundation. But registered dietitian Ginger Hulten emphasizes that chronic inflammation comes from chronic and excessive consumption of certain foods.
The 5 most common categories of foods that cause inflammation
Dr. Lily Henderson, a nutrition expert in the United Kingdom, Australia and New Zealand, says: “There are highly processed foods that are poor in nutrients, and that ignite inflammation within the body when we eat them in excess,” such as:
- Added sugars
Dr. Erin Coates on the Cleveland Clinic website notes that there is a difference between added sugars and natural sugars. Natural sugars are found in foods such as fruits, plain yogurt, and nuts, while added sugars are added to enhance the taste of food, and – unlike natural sugars – they can cause blood sugar to rise.
“The problem is not the sugar, but the amount we consume,” Coates explains. Research shows that consuming too much added sugar leads to chronic inflammation. Insulin tries to store excess sugar in fat cells, which leads to weight gain or insulin resistance.
Added sugars are abundant in white bread, sweets, and soft drinks. To reduce them, Coates advises, “If you see sugar among the first three ingredients of any product, this is evidence that it contains an excessive amount of sugar, and it is best to look for foods that contain less than 4 grams of added sugars.” “.
- Trans fats
Food companies produce trans fats through the process of “hydrogenation,” meaning adding hydrogen to fats to change their texture, consistency, and shelf life. According to Coates, trans fats are found in fast restaurant meals, fried foods, margarine, and baked goods.
But researchers found that there is no safe level of consumption of trans fats, as they raise levels of harmful cholesterol (LDL) and lower levels of good cholesterol (HDL), both of which can increase the risk of heart disease, stroke, and type 2 diabetes. Therefore, they recommend eating less than one gram of it daily. To reduce them, Coates says, “If you see fully or partially hydrogenated oils in the product ingredients list, this means that the food contains trans fats, and here you have to make sure that they are less than one gram.”
- Red and processed meat
Processed meats are processed with the addition of chemicals for preservation and flavoring purposes. Research shows that red and processed meats, such as sausages, sausages, and chicken tenders, contain a high percentage of saturated fats, which cause inflammation, and eating them in large quantities may lead to diseases resulting from inflammation, such as cancer, heart disease, and stroke. So Coates advises staying away from meat once or twice a week, and focusing instead on vegetables, fruits, and carbohydrates full of fiber, and choosing meat that contains less than 4 grams of saturated fat per serving.
- Omega 6 acids
Omega-6 fatty acids are fats that our bodies cannot produce, so we get them from foods such as corn, canola, sunflower, peanut oil, and mayonnaise.
Nutrition expert Philonda Anderson says: “Omega-6 fats are not necessarily bad, as the body uses them to obtain energy and natural growth,” provided that they are in a careful balance with omega-3 fats that can be obtained from foods such as salmon, mackerel, and flax seeds.
Research indicates that increasing the level of omega-6 over the level of omega-3 provides a favorable environment for chronic inflammation. To restore the balance of fatty acids and reduce the effects of Omega 6; Coates recommends eating more foods rich in omega-3, and eating fewer foods rich in omega-6. And using olive oil for cooking because it contains less omega-6.
Nutrition experts warn that refined carbohydrates that lack fiber and are stripped of their nutrients, especially white flour products, white rice, and French potatoes; It has become a mainstay in the diet of many people.
Research has shown that refined carbohydrates may cause inflammation in the body, as they, like added sugars, reach the bloodstream quickly and lead to a rise in blood sugar, and then inflammatory symptoms caused by the body’s attempt to remove excess sugar from the blood, so it is recommended to reduce inflammation by eating whole grains by 100%, and foods rich in fiber, including vegetables and fruits.
The best diets
“Fighting inflammation starts with making a grocery list that includes more anti-inflammatory foods like vegetables, fruits, nuts, beans, seeds, and fatty fish,” says Dr. Erin Coates.
Research shows that following the Mediterranean diet, which emphasizes fruits, vegetables, nuts, legumes, olive oil, and fish; It reduces the risk of cardiovascular disease and is one of the methods of anti-inflammatory nutrition.
Cooking method
Nutritionist Lara Snead tells us; The method of cooking can make a difference in favor of reducing inflammation. Steaming, baking, or quick frying is better than deep frying or grilling. She said that cooking meat on the grill and the fat it can drop on the flame releases compounds similar to those found in cigarette smoke, and it is possible that It is linked to cancer, according to the International Agency for Research on Cancer.
To reduce the damage, Ginger Hultin recommends soaking meat in lemon juice, herbs, and spices full of beneficial antioxidants that fight inflammation, such as black pepper, rosemary, thyme, basil, and sage.
