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.
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.
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 .
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.
Indeed, CRP levels were 78% higher in women who reported consumption of trans fats higher in the Nurses Health Study ( 26 ).
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.
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.
Although some dietary omega-6 fats are needed, the typical Western diet provides may more people need.
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.
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 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
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.
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.