Inflammation – it’s a word we often hear, yet its effects on our bodies go beyond what meets the eye. To gain a deeper understanding of inflammation have a read through my blog post from last week, What is Inflamation and Why Should You Care? Unbeknownst to many, the foods we consume can play a crucial role in either fueling or combating inflammation. For recommendations on foods to include in your diet to reduce inflammation check out my blog post, 5 Foods You Should Incorporate Into Your Diet to Help Reduce Inflammation. However, it is not all about what you add in. If you're looking to take charge of your health and reduce inflammation, here are five foods you should consider eliminating from your diet.
1. Sugar and Artificial Sweeteners Sugar, beloved by many, may be the culprit behind your body's inflammatory response. Excessive sugar intake, whether in the form of table sugar, high fructose corn syrup or artificial sweeteners, can trigger inflammation and exacerbate existing conditions. Studies have shown a direct link between high sugar consumption and increased inflammatory markers in the body. High fructose corn syrup is converted to fat in the liver and is the reason we have the inflammatory medical condition 'non-alcoholic fatty liver disease.' Previous to the invention of high fructose corn syrup all fatty liver disease was caused only by excessive alcohol consumption. By cutting back on sugary treats and opting for natural sweeteners in moderation, you can take a significant step towards reducing inflammation levels.
What to Avoid: Fizzy drinks, sweets, store bought baked goods, candy bars, processed snacks, added sugars in beverages and foods.
2. Processed Foods The convenience of processed foods often comes at a cost to our health. These products are typically high in refined carbs, unhealthy fats, and additives that can spark inflammation in the body. Processed foods are often laden with preservatives (that is why they are shelf stable for so long), flavours and colourings -- some of which are not found naturally. By replacing processed foods with whole, nutrient-dense options, you can help keep inflammation at bay.
What to Avoid: Foods in the centre of the grocery store in general. Read the ingredients, if you do not recognise the ingredient as something that occurs in nature you should probably not be eating it -- breakfast cereals, candy bars, crisps, shelf stable baked goods, processed snacks.
3. Trans Fats Found in fried foods, margarine, and various packaged snacks, trans fats are a formidable foe when it comes to managing inflammation. These artificial fats have been shown to significantly increase inflammation and damage the endothelial cells that line the arteries. These fats are created through a process called hydrogenation, where liquid fats are solidified, making them more stable but also more harmful. By scrutinizing food labels and steering clear of items containing trans fats or hyrogenated fats you can support your body in its mission to reduce inflammation.
What to Avoid: Deep fried foods, fast food, margarine, store bought baked goods, crackers
4. Refined Grains White bread, pasta, and rice might be pantry staples, but their impact on inflammation is anything but benign. Refined grains undergo processing that strips them of essential nutrients and fiber, leaving behind empty calories. They are quickly broken down into glucose, leading to blood sugar spikes and an increase in inflammatory cytokines. Opting for whole grains like quinoa, and brown rice can provide your body with valuable nutrients while curbing inflammation.
What to Avoid: White bread, white pasta, white rice (see a patten here?) pastries, instant rice, most breakfast cereals, cakes, cookies
5. Excessive Omega-6 Fatty Acids Omega-6 fatty acids are essential fats, but excessive intake—common in modern Western diets—can be problematic. Omega-6s are found in many vegetable oils and processed foods, and while the body needs them, an imbalance between omega-6 and omega-3 fatty acids can promote inflammation. Both omega 6 (inflammatory) and omega 3 (anti-inflammatory) rely on the same pathway in the body to do their jobs. Too much omega 6 driving inflammation means that omega 3 struggles to keep up with its role of reducing inflammation. A high ratio of omega-6 to omega-3 fatty acids increases the risk of chronic inflammatory diseases like cardiovascular disease, arthritis, and certain cancers .
What to avoid: Corn oil, sunflower oil, and foods fried in these oils, along with processed snacks made with these fats.
By making informed choices and being mindful of what goes on your plate, you can take proactive steps to reduce inflammation and support your overall well-being. Remember, small changes in your diet today can lead to significant health benefits tomorrow. So, why not start by bidding farewell to these inflammatory foods and paving the way to a healthier, lower in inflammation future?
To wellness!
April
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