Inflammation has become a commonly used word lately. Acute inflammation is a normal defensive reaction of the body, and it occurs naturally. It plays an important role in tissue healing and repair. But chronic inflammation, a consequence of stresses such as poor diet, infections, unhealthy lifestyles and other factors, causes many health problems.
Chronic inflammation is a major cause of many serious illnesses, such as heart disease, type II diabetes, autoimmune diseases, Alzheimer's disease, as well as pain and discomfort and premature aging.
The causes of chronic inflammation are varied, to name some factors: overweight, smoking, sedentary lifestyle, stress, environmental pollution, lack of sleep and unhealthy foods.
It is very important to include in your diet foods that contain natural nutrients that reduce inflammation, while remembering to avoid foods, drinks and lifestyle factors that provoke inflammation in the body.
For excellent health and wellness, it is important to try to stick to a diet based on plant foods and rich in antioxidants. At the same time, it is necessary to reduce your intake of "empty" disease-causing calories. Of course, you can sometimes indulge yourself, just need to know the measure. Here are the foods that cause inflammation in the body.
Added sugar
Added sugar (such as in industrially processed foods) stimulates the release of inflammatory cytokines. It also increases the production of "fuel" to produce glycosylation end products, a special way of attaching a carbohydrate molecule to a protein. All this provokes inflammation. It is important to know what sugar looks like on the ingredient list. It is often labeled as sucrose, fructose, dextrose, malt, sugar beet, cane juice, dextrin, corn syrup and maltodextrin. All of these should be avoided.
Refined Carbohydrates.
White refined flour, white rice, and foods made from them have a rapid negative effect on blood sugar levels and are known for their inflammatory effects. Try to choose unprocessed whole-grain carbohydrates and derivatives (bread, pasta, etc.) - buckwheat, amaranth, millet, teff, oats, corn, quinoa, spelt... Whole-grain products contain all the basic natural components: starchy endosperm, germ and bran, and in quantities that match the content of these components in natural grain. In this case, of course, whole grains can be used in different forms (ground into flour, processed into flakes, undergone culinary processing) - their nutritional value is not lost.
Trans fats
They are found in fast food and fried and baked foods such as pastries, cookies, donuts, snacks, crackers, chips, and some margarines. These are labeled as vegetable fats, hydrogenated fats and partially hydrogenated oils. Studies have shown that consumption of trans fats is associated with higher levels of inflammatory biomarkers in the blood. If you do have the dreaded doughnut craving, make your own with safe ingredients.
Monosodium glutamate is a flavor enhancer
Monosodium glutamate contributes to significant inflammation, general obesity and type II diabetes. It also causes liver inflammation and non-alcoholic steatohepatitis. The liver is the most important metabolic organ, so impaired liver health is accompanied by systemic inflammation in the body.
Monosodium glutamate is found in almost all industrially processed foods, from sausage and pasta that is boiled to stock cubes and even the dishes of many restaurants, especially Asian cuisine, where it is used as freely as salt.
Food additives.
These include all non-natural products that are added to food to increase its shelf life, reduce cost, and alter its natural flavor. For example, preservatives, artificial sweeteners, colorings and flavorings. Chemical and unnatural foods in our food contribute to inflammation because the immune system does not recognize them and reacts accordingly.
Excess alcohol
A small amount of alcohol - up to 7 standard drinks per week - can even benefit the body, according to several studies, but exceeding this dose contributes to increased inflammatory markers.
It is also important to remember food intolerances and food allergies: What is good for one person can be poison for another. Milk or gluten, for example, can cause stomach problems and irritable bowel syndrome in many people. This provokes a mild immune response that creates moderate chronic inflammation, manifesting as skin disease, asthma and other health problems.
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