Inflammation is one of the body’s built-in defense systems for boosting the flow of blood to a wounded or toxic location in an effort to cure itself by delivering more antibodies and proteins to the area. Your body naturally defends itself against pathogens like bacteria, viruses, and poisons that are harmful to your health.
Acute inflammation, which occurs seldom, is a healthy response (like a bruise or swollen ankle that disappears in a few days).
However, when inflammation persists for an extended period of time, it can cause significant illnesses like heart disease, cancer, chronic obstructive pulmonary disease, arthritis, Alzheimer’s disease, and stroke.
The good news is that one of the most natural ways to reduce inflammation in the body is through consuming nutritious food. According to Dr. Frank Hu, a professor at the Harvard School of Public Health, “Many experimental investigations have demonstrated that components of foods or beverages may have anti-inflammatory effects.”
While some foods can reduce inflammation and some foods can exacerbate the problem. In this blog post, we’ll discuss the worst foods for inflammation, so you may make educated decisions to support a healthier, inflammation-free life.
One of the most effective anti-inflammatory agents is found in food stores rather than pharmacies.
Inflammatory Foods To Avoid:
What are the 10 worst foods for inflammation are listed below, along with suggestions for reducing their consumption.
1- Added Sugar
Sugar contains excessive levels of fructose, which makes it potentially dangerous. Small amounts of fructose found in fruits and vegetables are acceptable, but taking large amounts of added sugars can be detrimental to your health.
A high fructose diet has been associated with obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease.
Additionally, studies have found that fructose increases inflammation in the blood vessel lining endothelial cells, which increases the risk of coronary artery disease. Candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries, and some cereals are examples of foods high in added sugar.
2- Fried Foods
Fried meals contain high amounts of fat and calories, but these two substances also cause more inflammation in your body than other foods.
Some high-heat cooking techniques, such as frying, increase the formation of potentially dangerous substances such as advanced glycation end products (AGEs), which can promote inflammation and lead to chronic disease.
Furthermore, fried meals may alter the gut flora, which may lead to an increase in inflammation, according to some research.
Some research revealed that eating fried foods may increase the chance of acquiring heart disease. Fries, mozzarella sticks, doughnuts, and egg rolls are just a few examples of fried foods.
3- Processed meats
In order to preserve and retain flavor, processed meats like hot dogs, ham, bacon, sausage, and various deli meats are frequently treated with nitrite and nitrogen oxides.
Fine said, these substances play a role in the development of inflammatory-inducing nitrous compounds, which have been linked to an increased risk of developing certain chronic diseases including stomach cancer.
4- Excessive Intake of Omega-6 Fatty Acid
For healthy growth and development, the human body demands omega-6 fatty acids, which are necessary fatty acids.
According to Kimberlain, the body requires a healthy balance of omega-6 and omega-3 fatty acids. It’s best to eat foods high in omega-6 fatty acids in appropriate amounts because consuming too much of them might cause the body to create inflammatory chemicals.
Corn oil, Mayonnaise, safflower oil; bean oil, and Veggie oil have a lot of omega-6 fatty acids. So consume in moderate amounts
5- Processed Foods
Processed food, such as refined carbs, are also linked to inflammation. Foods with a high level of processing include brownies, cakes, cookies, pies, and other sweets.
The refining procedure may cause problems. The fiber and minerals that make whole grains so healthful are removed during refining, leaving behind processed food that might raise blood sugar levels.
6- Salty Foods
The high salt content in popcorn, chips, frozen meals, and fast food contributes to their taste. But it’s still crucial to monitor your sodium levels because salt has been linked to inflammation.
So, less than 2,300 mg of salt per day is good for overall health; under 2,000 mg is much better for cardiovascular prevention (advises Diamond). Inflammation may be decreased by avoiding salt.
7- Excessive Intake of Alcohol
According to Dr. Hascalovici, “Occasionally a glass of wine could be fine and may aid to reduce oxidative stress in your body,” but routinely ingesting alcohol in high quantities can cause blood sugar to surge and can harm your liver and kidneys.
Dehydration brought on by alcohol “directly promotes chronic inflammation”. It’s important to restrict your consumption if you want to lessen arthritic flare-ups.
8- Nightshades
The nightshade family includes white potatoes, eggplants, and tomatoes. Dr. Hascalovici advises avoiding certain vegetables if you have inflammatory conditions.
These vegetables, despite being categorized as such, are not recommended due to their content of solanine, a bitter-tasting chemical compound
A diet rich in veggies can prevent arthritis, so don’t use these veggies. You must consume other veggies that help to lower the risk of inflammation.
9- Dairy Products
Regular high consumption of dairy products has been known to cause inflammation. As they trigger inflammatory responses in our various body parts.
10- Artificial Food Additives
Reports have proven that aspartame, artificial colors, and monosodium glutamate (MSG)can increase inflammation and flare-ups in people with conditions like rheumatoid arthritis.