Inflammation has become a common word lately. Acute inflammation is a normal defense reaction of the body, and it goes away naturally. It plays an important role in healing and tissue repair. But chronic inflammation – a consequence of stresses such as poor diets, infections, unhealthy lifestyles, and other factors – causes many health problems.
Chronic inflammation is a leading cause of many serious diseases, such as heart disease, type II diabetes, autoimmune diseases, Alzheimer’s disease, as well as pain and discomfort, and premature aging.
The causes of chronic inflammation are varied, including being overweight, smoking, a sedentary lifestyle, stress, pollution, lack of sleep, and unhealthy foods.
It is very important to include in your diet foods that contain natural nutrients that reduce inflammation, while making sure to avoid foods, drinks, and lifestyle factors that trigger inflammation in the body.
For excellent health and wellness, it is important to try to eat a plant-based diet rich in antioxidants. At the same time, it is necessary to reduce the consumption of “empty” disease-causing calories. Of course, you can sometimes pamper yourself, you just need to know when to stop. These are the foods that cause inflammation in the body.
Added sugar
Added sugar (for example, in industrially processed foods) stimulates the release of inflammatory cytokines. In addition, it enhances the production of “fuel” for the production of end products of glycosylation – a special way of attaching a carbohydrate molecule to a protein. All this provokes inflammation. It’s important to know what sugar looks like on the ingredient list. It is often labeled sucrose, fructose, dextrose, malt, sugar beet, cane juice, dextrin, corn syrup, and maltodextrin. All of this should be avoided.
Refined carbohydrates
White refined flour, white rice and cooked foods have a rapid negative effect on blood sugar and are known for their inflammatory effects. Try to choose unprocessed whole grain carbohydrates and derivatives (bread, pasta, etc.) – buckwheat, amaranth, millet, teff, oats, corn, quinoa, spelled … Whole grains contain all the main natural ingredients: starchy endosperm, germ and bran, and in amounts corresponding to the content of these components in natural grain. At the same time, of course, whole grains can be used in different forms (ground into flour, processed into flakes, cooked) – their nutritional value is not lost. I published a separate post about the benefits of whole grains.
Transgender
They are found in fast food and fried and baked foods such as pastries, cookies, donuts, snacks, crackers, chips, and some margarines. They are referred to as vegetable fat, hydrogenated fats and partially hydrogenated oils. Research has shown that consumption of trans fats is associated with higher levels of inflammatory biomarkers in the blood. If you still crave a donut, make your own with safe ingredients.
Monosodium glutamate – flavor enhancer
Monosodium glutamate contributes to the development of significant inflammation, general obesity and type II diabetes. In addition, it causes liver inflammation and non-alcoholic steatohepatitis. The liver is the most important metabolic organ, therefore, liver health problems are accompanied by systemic inflammation in the body.
Monosodium glutamate is found in almost all industrially processed foods, from sausages and pasta, which are boiled, to bouillon cubes and even many restaurants, especially Asian cuisine, where it is used as freely as salt.
Nutritional Supplements
These include all non-natural foods that are added to food to increase shelf life, reduce cost, and change the natural taste. For example, preservatives, artificial sweeteners, colors and flavors. Chemicals and unnatural foods in our food contribute to inflammation because the immune system does not recognize them and reacts accordingly.
Excess alcohol
A small amount of alcohol – up to 7 standard drinks per week – may even benefit the body, according to several studies, but exceeding this dose increases inflammatory markers.
It’s also important to keep in mind food intolerances and food allergies: what is good for one person may be poisonous for another. Milk or gluten (gluten), for example, can cause stomach problems and irritable bowel syndrome in many people. This triggers a mild immune response that creates mild chronic inflammation, manifested in the form of skin diseases, asthma and other health problems.