6 Foods That Cause Inflammation

Inflammation can be good or bad, depending on the situation.

On the one hand, it is the body’s natural way to protect yourself when you are injured or ill.

can help your body fight foreign invaders, and can promote healing.

Moreover, chronic, sustained inflammation in the body can be harmful.

which is linked to increased risk of diseases such as diabetes, heart disease, obesity and many others ( 1 2 3 ).

Interestingly, the foods you eat can have a significant effect on inflammation in your body.

Here are 6 foods that can cause inflammation.

1. Sugar and high fructose corn syrup

Table sugar (sucrose) and high fructose corn syrup (HFCS) are the two main types of added sugar in the diet.

Sugar is 50% glucose and fructose 50%, while the high fructose corn syrup is about 55% fructose and 45% glucose.

One of the reasons that added sugars are harmful inflammation that can lead to disease ( 4 , 5 increases, 6 7 8 ).

In one study, when mice were fed diets high in sucrose, who developed breast cancer that spread to his lungs, partly due to the inflammatory response to sugar ( 6 ).

In another, the anti-inflammatory omega-3 action fatty acids was affected in mice that were fed a diet high in sugar ( 7 ).

In a randomized clinical trial where people were assigned to drink regular soda, diet soda, milk or water, only those in the group of regular soda had increased levels of uric acid, which drives inflammation and insulin resistance ( 8 ).

Sugars can also cause damage because they provide excessive amounts of fructose.

While small amounts of fructose in fruits and vegetables are good, great amounts of added sugars is a bad idea .

Eat a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer and chronic kidney disease ( 9 10 11 12 13 14 15 ).

Researchers have also found that fructose causes inflammation within endothelial cells lining blood vessels ( 16 ).

High consumption of fructose has also been shown to increase several inflammatory markers in mice and humans ( 10 17 18 13 19 20 ).

Conclusion: The consumption of a diet high in sugar and high fructose corn syrup units of inflammation that can lead to disease. You can also counteract the anti-inflammatory effect of omega-3 fatty acids.

2. artificial trans fats

Almost everyone agrees that artificial trans fats are the least healthy fats you can eat.

are created by adding hydrogen to unsaturated fats which are liquid, in order to give more stability of solid fat.

Trans fats are often listed as “partially hydrogenated” in the ingredient lists in food labels oils.

Most margarines contain trans fats, which often processed foods to extend shelf life are added.

Unlike natural trans fats found in dairy products and meat, artificial trans fats have been shown to cause inflammation and increase the risk of disease ( 21 , 22 , 23 , 24 , 25 , 26 , 27 , 28 29 ).

In addition to the beneficial cholesterol reduction HDL , trans fats have been shown to impair the function of endothelial cells lining the arteries ( 26 ).

The ingestion of artificial trans fat has been linked to high levels of inflammatory markers such as Interleukin 6 (IL-6) tumor necrosis factor (TNF), and C-reactive protein (CRP).

Indeed, CRP levels were 78% higher in women who reported consumption of trans fats higher in the Nurses Health Study ( 26 ).

In a randomized older women controlled overweight, hydrogenated soybean oil increased inflammation test significantly more than the palm and sunflower oil ( 27 ) .

Studies on women and men with high levels of healthy cholesterol have shown similar increases in inflammatory markers in response to trans fats ( 28 29 ).

Conclusion :. The consumption of artificial trans fats can increase inflammation and increase the risk of several diseases, including heart disease

3. vegetable and seed oils

Despite what we have heard for years, consumption of vegetable oils is not healthy.

Unlike virgin olive oil and coconut oil , vegetable and seed oils are often obtained from foods that use solvents such as hexane , a component of gasoline.

Vegetable oils made in this way include Corn , safflower, sunflower, canola (also called rapeseed), Peanut , sesame and soybean.

During the 20th century, the consumption of vegetable oils increased by 130% in the US ..

Due to the structure of acids polyunsaturated fatty in these oils are very prone to damage by oxidation.

Besides being highly processed, these oils promote inflammation as a result of their very high in omega-6 ( 30 31 32 , 33 ).

Although some dietary omega-6 fats are needed, the typical Western diet provides may more people need.

In fact, we eat more omega-3 rich foods , such as fatty fish, in order to improve our omega-6 to omega-3 ratio and reap the anti-inflammatory benefits of omega-3 .

In one study, rats who consumed omega-6 ratio of omega-3 fatty 20: 1 responded with much higher levels of inflammatory markers that consuming a ratio of 1: 1 or 5: 1 ( 33 ).

Conclusion :. Due to its high content of omega-6 vegetable and seed oils can promote inflammation when consumed in large quantities

4. refined carbohydrates

carbohydrates have gotten a bad rap.

However, the truth is that not all carbohydrates are problematic.

Our ancestors ate high fiber unprocessed carbohydrates over millions of years in the form of herbs, roots and fruits ( 34 ).

However, eating refined carbohydrates can lead inflammation, which in turn can lead to disease ( 34 35 , 36 , 37 , 38 ).

Refined carbohydrates have had most of their fiber removed. Fiber promotes satiety, improves control of blood sugar and feeds the beneficial bacteria in the gut.

Researchers report that refined carbohydrates in our modern diet can promote the growth of inflammatory intestinal bacteria that may increase the risk of obesity and inflammatory bowel disease ( 34 , 36 ).

Refined carbohydrates have a higher glycemic index (GI) carbohydrates unprocessed. High GI foods increase blood sugar more quickly than foods with a low GI do.

In one study, older adults who reported consuming as many high GI foods were 2.9 times more likely to die of an inflammatory disease such as COPD ( 37 ).

In a controlled study, healthy young men who were fed 50 grams of refined carbohydrates in the form of white bread responded with sugar levels higher blood and an increase in the inflammatory marker NF-kB ( 38 ).

Conclusion :. rich in fiber, unprocessed carbohydrates are healthy, but refined carbohydrates raise levels of blood sugar and promote inflammatory changes that can lead to disease

5. Excess alcohol

Moderate alcohol consumption has been shown to provide some health benefits.

However, higher amounts can lead to serious problems.

In one study, the inflammatory marker CRP increases in people who consume alcohol. The more alcohol consumed, the more your CRP increased ( 39 ).

People who drink heavily often develop problems with bacteria moving outside the colon and body. This condition, often called “leaky gut” can lead generalized inflammation that leads to organ damage ( 40 41 ).

To avoid health problems associated with alcohol intake should be limited to two standard drinks a day for men and one standard drink a day for women.

Here is a picture that shows what is considered a “standard drink” for various types of alcoholic beverages

Photo Source :. National Institute on Alcohol Abuse and Alcoholism

Conclusion :. excessive consumption of alcohol can increase inflammation and potentially lead to a “leaky gut” that drives inflammation throughout the body

6. Processed meat

The consumption processed meat is associated with an increased risk of heart disease, diabetes, stomach cancer and colon cancer ( 42 43 , 44 ).

Common types of processed meats including sausage, bacon, ham, smoked meat and dried meat.

Processed meat contains more The advanced glycation end products (AGE) than most other meats.

AGEs are formed by cooking meat and other foods at high temperatures. They are known to cause inflammatory changes that can lead to disease ( 45 46 ).

Of all the diseases related to the consumption of processed meat, the association of colon cancer is the strongest.

Although many factors contribute to the development of colon cancer, one of the mechanisms believed to be an inflammatory response to processed meat by colon cells ( 47 ).

Conclusion :. Processed meat is rich in inflammatory compounds as advanced glycation end products (AGE) and its strong association with colon cancer may be due in part to an inflammatory response

To carry home Message

inflammation can occur in response to many triggers.

Some of them can not do much about, such as pollution, injury or illness.

However, you have much more control over food and drink you choose to eat and drink.

To stay as healthy as possible, keep the swelling down, minimizing the consumption of foods that trigger.

This article is reproduced with permission and originally appeared in Nutrition Authority.

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