There are seven foods that have been shown to cause inflammation in the body: sugar, refined carbs, trans fats, saturated fats, MSG, artificial sweeteners and preservatives. Each of these foods can trigger an inflammatory response in the body, which can lead to a host of health problems.
Sugar is perhaps the most well-known inflammatory food. When we eat sugar, it causes a spike in blood sugar levels. This triggers the release of insulin, which then leads to inflammation. Refined carbs also cause spikes in blood sugar levels and trigger an inflammatory response. Trans fats and saturated fats are also known to cause inflammation. Trans fats are found in many processed foods, such as margarine and vegetable shortening.
Saturated fats are found in animal products such as butter and eggs. MSG (monosodium glutamate) is a common food additive that has been linked to inflammation. Artificial sweeteners like aspartame have also been linked to inflammation. And finally, preservatives like BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) have also been shown to cause inflammation in the body.
Added Sugars. Our bodies are designed to process a limited amount of sugar (sucrose) daily
Since the early 1970s, the average American’s intake of added sugars has increased by more than 30%. The typical American now consumes about 17 teaspoons, or 71.14 grams (g), of added sugars per day. That’s more than twice the amount recommended by the American Heart Association (AHA).
Excess sugar consumption has been linked to a long list of health problems. These include weight gain, type 2 diabetes, heart disease, non-alcoholic fatty liver disease, and some forms of cancer.
Cutting back on added sugars is one of the best things you can do for your health. This article tells you everything you need to know about added sugars and how to avoid them.
What Are Added Sugars?
Added sugars are any type of sugar or sweetener that’s added to foods or beverages when they’re processed or prepared. This includes table sugar (white and brown sugar), honey, agave syrup, molasses, corn syrup, high-fructose corn syrup (HFCS), and maple syrup. Fruit juices, sports drinks, sodas and other sugary drinks are also major sources of added sugars..
Artificial Trans Fats (Partially Hydrogenated Oil)
Trans fats are made when manufacturers turn liquid oils into solid fats by adding hydrogen. This process, called “hydrogenation,” makes the oils more shelf-stable and less likely to go rancid. Trans fats can be found in margarines, shortening, and many processed foods made with or fried in these products. Partially hydrogenated oil is not an essential food ingredient, and there are healthier alternatives available.
The problem with trans fats is that they not only raise LDL (“bad”) cholesterol levels, but they also lower HDL (“good”) cholesterol levels. They also promote inflammation throughout the body. All of these effects increase the risk of heart disease and other chronic health problems.
The good news is that it is possible to avoid artificial trans fats by reading labels carefully and avoiding foods that contain partially hydrogenated oil or shortening. In addition, many companies have started using healthier alternatives to trans fat-containing oils in their products. As a result, the amount of trans fat in the American diet has declined in recent years.
Too Many Omega-6 Fatty Acids
A diet high in omega-6 fatty acids may increase inflammation throughout the body. This can lead to chronic diseases such as heart disease, cancer, and arthritis.
Omega-6 fatty acids are found in vegetable oils, such as soybean oil and corn oil. They’re also in many processed foods, such as chips, crackers, and cookies. The average American diet has 10 to 15 times more omega-6 fatty acids than omega-3s.
This imbalance may be a major contributor to the rising rates of chronic disease in the United States. Many experts recommend reducing your intake of omega-6 fatty acids and increasing your intake of omega-3s to help reduce inflammation.
Refined Carbohydrates
Inflammation is a key driver of many chronic diseases, including heart disease, diabetes, cancer, and Alzheimer’s. And while there are many different factors that can contribute to inflammation in the body, diet is one of the most important.
There are certain foods that have been shown to promote inflammation in the body, and avoiding these foods is a key part of any anti-inflammatory diet.
Refined carbohydrates include white flour, white rice, and processed foods made with these ingredients. These foods are high on the glycemic index, meaning they cause a quick spike in blood sugar levels. This spike triggers an inflammatory response in the body.
Processed Meat
Processed meats have been linked to a number of health problems, including cancer, heart disease, and diabetes. In 2015, the World Health Organization classified processed meat as a carcinogen (cancer-causing substance). This means that there is convincing evidence that processed meat increases the risk of cancer.
The good news is that you don’t have to eliminate all processed meats from your diet. If you do choose to eat them, however, it’s important to limit your intake and make sure they are high-quality products.