When you have inflammation, your body is basically trying to tell you that something is wrong. It’s a way for your immune system to protect you from infection or injury. But when inflammation happens too often or without a good reason, it can become a problem.
There are many different things that can cause inflammation, but one of the most common culprits is the food we eat. Certain foods contain compounds that can trigger an inflammatory response in the body. And while some of these foods may be healthy in other ways, they may not be so good for people who are struggling with chronic inflammation.
Some of the most common inflammatory foods include sugar, refined carbs, dairy products, red meat, and processed foods. These foods can cause inflammation because they promote bacterial growth or because they contain compounds that interact with our immune system in a negative way. Other inflammatory foods include alcohol and fried foods. These two types of food should be limited if you’re trying to reduce inflammation in your body.
8 Food Ingredients That Can Cause Inflammation
There are a lot of food ingredients that can cause inflammation in the body. Some of these include: sugar, refined carbs, artificial trans fats, vegetable oils, processed meats, and alcohol. Let’s take a closer look at each of these in turn.
Sugar: Sugar can cause inflammation in the body by promoting the release of inflammatory cytokines. It can also increase insulin levels and promote the growth of certain types of bacteria that are known to cause inflammation.
Refined Carbs: Refined carbs can cause inflammation by raising blood sugar levels and promoting the release of inflammatory cytokines. They can also promote the growth of certain types of bacteria that are known to cause inflammation.
Artificial Trans Fats: Artificial trans fats are made by adding hydrogen to vegetable oils and they can be found in many processed foods. They can increase inflammation by raising levels of pro-inflammatory cytokines and increasing oxidative stress.
Vegetable Oils: Vegetable oils are high in omega-6 fatty acids which can promote inflammation when they’re out of balance with omega-3 fatty acids. They can also be oxidized easily which makes them more likely to contribute to oxidative stress and inflammation.
Processed Meats: Processed meats are high in saturated fat which can increase levels of pro-inflammatory cytokines.
Sugar
In addition to causing insulin resistance, sugar also promotes the release of inflammatory chemicals called cytokines. Cytokines are involved in the development of many chronic diseases, including heart disease, diabetes, and cancer. So if you’re eating a lot of sugary foods, you’re likely increasing your risk for these conditions.
Sugar isn’t the only nutrient that can cause inflammation. Other refined carbohydrates like white flour and white rice can also lead to inflammation in the body. In fact, one study found that people who ate more refined carbs had higher levels of markers for inflammation than those who ate more unrefined carbs like whole grains and vegetables.
If you want to reduce your risk for chronic disease and keep your body as healthy as possible, it’s important to limit your intake of sugar and other refined carbs.
Saturated Fats
Saturated fats are solid at room temperature and tend to be more stable than other types of fat, making them less likely to go rancid. They are also generally considered to be unhealthy because they can increase your risk of certain chronic diseases, such as heart disease, stroke, and type 2 diabetes.
Dietary guidelines recommend limiting your intake of saturated fat to no more than 10% of your total daily calories. For someone eating 2000 calories per day, this would equate to 22 grams of saturated fat or less.
While it’s best to limit your intake of saturated fat, it’s not necessary to eliminate it entirely from your diet. In fact, some research suggests that certain types of saturated fat may actually have health benefits. For example, medium-chain triglycerides (MCTs), which are a type of saturated fat found in coconut oil, have been shown to boost weight loss and improve insulin sensitivity.
Trans Fats
When you eat foods that contain trans fats, your body reacts by increasing inflammation. This can lead to a number of health problems, including heart disease, stroke, and diabetes. Trans fats can also make it difficult for your body to fight off infections.
There are a few ways to avoid eating trans fats. One is to check the nutrition labels on food packages. If a product contains trans fats, it will usually be listed as “partially hydrogenated vegetable oil” or “vegetable shortening.” You can also look for alternatives to products that contain trans fat.
Omega 6 Fatty Acids
Inflammation is a normal response of the body to injury or infection. However, when inflammation persists or occurs excessively, it can lead to a variety of health problems.
One type of fat that has been linked with inflammation is omega-6 fatty acids. These are found in abundance in processed and refined foods, as well as in many vegetable oils.
Excessive consumption of omega-6 fatty acids can promote inflammation throughout the body. This may contribute to conditions such as arthritis, asthma, and even heart disease.
There are several ways to reduce your intake of omega-6 fatty acids. You can choose foods that are lower in these fats, such as olive oil or avocados. You can also take steps to avoid processed and refined foods as much as possible.
Refined Carbohydrates
Carbohydrates are an essential part of the human diet and are found in a variety of foods, including breads, cereals, fruits, and vegetables. However, not all carbs are created equal. Refined carbs are those that have been processed and had the fiber and other nutrients removed. This leaves them with a higher glycemic index, meaning they raise blood sugar levels more quickly than other carbs.
Refined carbs have been linked to inflammation in the body. In fact, one study found that people who ate the most refined carbs had a 50% higher risk of developing C-reactive protein (CRP), a marker of inflammation . While it’s not clear exactly how refined carbs contribute to inflammation, it is thought that they may promote insulin resistance or increase free radical production .
What’s more, refined carbs are often high in calories but low in nutrients. This can lead to weight gain over time, which is also associated with increased inflammation . Therefore, if you’re looking to reduce inflammation in your body or simply want to improve your overall health, it’s best to avoid or limit refined carbohydrates as much as possible.
MSG
MSG has been used as a food additive for centuries, but its safety has come into question in recent years. Some studies have shown that MSG can cause inflammation in the body, which can lead to a number of health problems.
There are several ways that MSG can cause inflammation in the body. First, MSG can stimulate the release of histamine and other inflammatory chemicals in the body. Histamine is a chemical that helps to regulate allergic reactions and inflammation. When histamine levels are too high, it can trigger an allergic reaction or make existing allergies worse.
In addition to causing an allergic reaction, MSG can also increase inflammation by affecting how cells communicate with each other. Inflammatory chemicals like cytokines are responsible for sending signals between cells that tell them how to respond to various stimuli. When cytokines are out of balance, they can cause chronic inflammation throughout the body.
MSG has also been linked to obesity and insulin resistance. Obesity is a risk factor for many chronic diseases, including heart disease, stroke, and diabetes. Insulin resistance occurs when your cells become less sensitive to insulin, which makes it harder for your body to control blood sugar levels. This can lead to type 2 diabetes and other serious health problems over time if left untreated..
Gluten and Casein
Gluten and case in are two proteins that are found in wheat and dairy products, respectively. Both of these proteins can cause inflammation in the body. Gluten is a protein that is found in wheat, rye, and barley. It is the protein that gives bread its chewy texture. When people with celiac disease eat gluten, it triggers an immune response in their small intestine, which leads to inflammation. Casein is a protein found in milk and other dairy products. Like gluten, it can also trigger an immune response and cause inflammation.