Inflammation is the body’s natural response to a problem. It is a part of the body’s defense mechanism and plays a vital role in the healing process. In other words, we can say that
inflammation is a process through which your body’s white blood cells protect you from various pathogens such as bacteria and viruses.
For example, when you have influenza and get a fever, its inflammation. Our body needs inflammation to live. Without inflammation, we would die.
Why is it Important to know what foods cause inflammation?
Inflammation can either be good or bad. It is good in the sense that it is the body’s natural way of protecting itself when it is injured or sick. On the contrary, chronic inflammation can damage your body cells, tissues, and organs. It enhances the risk of certain diseases such as diabetes, heart diseases, and obesity.
What we eat significantly affects inflammation. Nutritionists recommend that people improve their eating patterns instead of searching for particular foods that can ward off chronic inflammation. They recommend shifting to an anti-inflammatory diet plan to reduce inflammation.
Hence, you must be well aware of the foods that cause an inflammatory response in your body. While making a grocery list, consider adding less inflammatory foods and more anti-inflammatory foods such as vegetables, nuts, fruits, beans, and fatty fish.
4 Foods that Cause inflammation
Having understood the importance of knowing what foods cause inflammation, you might be searching for the foods that you can cause inflammation. Search no more. The following is a list of some foods that can cause inflammation.
1. Added Sugars
Added sugars have become a vital part of our life. It has become extremely difficult to avoid added sugars because food manufacturers add a large amount of sugar to the packaged foods to improve the flavor and aroma.
Research claims that adding too much sugar to your daily diet can lead to chronic inflammation. In addition to that, added sugars are harmful because they contain excessive amounts of fructose. Adding a limited amount of fructose as present in fruits and vegetables is OK. Still, an excessive amount has been linked to obesity, diabetes, insulin resistance, cancer, fatty liver disease, and chronic kidney diseases.
Furthermore, excessive consumption of fructose causes inflammation within the endothelial cell that line your blood vessels. This condition increases the risk of heart diseases.
Some of the foods that are high in added sugars include:
- Soft drinks
- Sweet Pastries
2. Vegetable Oils
Vegetables and seed oils are essential ingredients of many processed foods. Researchers claim that vegetable oils promote inflammation because they contain omega-6 fatty acids. Omega-6 fats are beneficial to some extent because our body uses them for energy. However, typical food items such as vegetable and seed oils contain way more than the recommended amount.
Some of the common examples of omega-6 rich foods include:
- Canola oil
- Sunflower oil
- Corn oil
- Safflower oil
- Peanut oil
3. Artificial Trans Fats
These are the unhealthiest fats that you consume. Artificial Trans fats are created by adding hydrogen to unsaturated fats (which are liquid) to give them the stability of solid fat. Trans fats are mostly listed as partially hydrogenated oils.
Also, these trans fats are added to processed foods as they help in extending their shelf life. Apart from lowering good cholesterol (HDL), trans fats alter endothelial cells' functioning lining the arteries and enhance the risk of heart diseases.
Some of the foods that are high in trans-fats include:
- Fast foods (especially fried products such as French fries)
- Microwave popcorns
- Vegetable shortenings
- Packaged cakes and pastries
4. Processed Meats
Processed meats contain much more amount of glycation end products (AGEs) than any other meat. AGEs are formed when you cook foods at high temperatures and are known to cause inflammation.
Besides that, consuming excessive amounts of processed meats enhances the risk of developing chronic diseases such as heart diseases, diabetes, and stomach and colon cancer.
Some of the common types of processed meats include:
- Hot dogs
- Smoked meat
- Beef jerky
Inflammation is your body's natural response to healing. Inflammation can occur as a response to many triggers, some of which are hard to avoid. However, you can control inflammation by managing the diet you consume.
If you want to control inflammation, consider adding anti-inflammatory foods to your daily routine and avoid the ones that cause inflammation.