Five inflammation-causing ingredients in food
Inflammation in the body are involved in numerous disease processes. Many chronic diseases, such as Arthritis, heart diseases and Diabetes are very often caused by recurrent inflammation. Certain foods and dietary habits that can promote inflammation or inhibit it. A nutritionist reports on what to look for.
Erin Coates is a registered dietitian at the prestigious Cleveland Clinic in the United States. In a recent contribution to the clinic, the expert explains, which foods in the body trigger inflammation and thus to the development of serious diseases may be involved.
Chronic inflammation can trigger disease
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Basically, the body reacts with inflammation as a means of protecting the health, if the immune system notices something Foreign in the body. While temporary inflammation can be protective, be brought to chronic inflammation with many serious diseases.
Inflammation often start in the kitchen
“If you want to combat the inflammation, begin to take a look in your kitchen,” stresses Coates. It pays to be deleted from the shopping list inflammatory foods and replace them with anti-inflammatory food such as vegetables, fruits, nuts, beans, seeds, and fish.
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However, what foods cause inflammation? The nutrition expert presents five of the most common foods that can promote inflammation in the body.
1. Sugar
Most people take too much sugar. In a number of dietary guidelines, it is recommended to consume a maximum of five to six teaspoons of sugar per day. This quantity is already in a large glass of Cola. In many of the processed foods sugar is added, because sugar is a cheap way to make finished products tastier.
Coates points out that several studies have shown that a high consumption of sugar can lead to increased chronic inflammation. “It’s primarily a matter of how much you eat of it,” says the nutritionist. Some typical examples of hidden sugar in processed products, cookies, candy, Breakfast cereals, biscuits, cereal bars and salad dressings.
Why does sugar inflammation?
“If you digest something, the sugar in your blood,” explains Coates. The Insulin to bring the sugar into the cells, in order to gain energy. Too much sugar is not available, the Surplus is saved in fat cells. This will lead over time to weight gain and insulin resistance, which in turn affect the metabolism. “Our body is not designed to process excessive amounts of added sugar throughout the day,” says nutrition expert.
How to recognize hidden sugar
“We need to be in the selection of products more aware of and read the label,” says Coates. Sugar is often disguised by other names. In the case of ingredients such as syrup, sucrose, Dextrose, Raffinose, glucose, lactose, Maltose, malt extract, barley malt extract, Maltodextrin, Dextrin or wheat dextrin are different sugar types.
Natural sugars are not so bad
First and foremost, it comes to the reduction of added sugar, so Coates. Natural sugar contained in fruit and dairy products, do not increase the blood sugar in General, so fast, because they also contain fiber and lean Protein to slow digestion.
2. TRANS-fats
Food manufacturers, TRANS fats produce by the addition of hydrogen to the fat. This changes the Texture, consistency and shelf life of the fats. Recent studies show, however, is that these hydrogenated fats are already in small quantities is harmful to health. It is recommended to take less than a gram of TRANS fat per day, so Coates. Especially in finished baked goods such as cookies, pastries and crackers and in Fast Food dishes such as Pizza, French fries and burgers contain TRANS fats.
Why Trans-fats cause inflammation
“TRANS-fatty acids increase the level of bad cholesterol (LDL) and lower the level of good cholesterol (HDL),” says Coates. Both events increase the risk for heart disease, strokes and type 2 Diabetes.
How to recognize TRANS fats?
TRANS fats on the food label in General, as hardened or partially-hardened fats to be specified.
3. Red and processed meat
Processed meat is to taste, or for the purpose of Preservation salted often, cured, fermented or smoked. Processed meat, for example, in products such as bacon, sausages, Salami and cold meats, as well as in many ready meals.
Why is red and processed meat cause inflammation
Investigations showed that both processed as well as red meat has a high content of saturated fats, the inflammation can cause. Such inflammation, in conjunction with the development of cancer, heart disease and strokes.
4. Omega-6 Fatty Acids
Omega-6 fatty acids are fats that the body uses to produce energy. The body cannot manufacture these fatty acids on its own, and receives them only from food. Some Oils are rich in Omega-6 fatty acids, such as, for example, rapeseed oil, corn oil, safflower oil, sunflower oil and peanut oil. Also in Mayonnaise, larger amounts are included.
When Omega-6-contribute fatty acids to inflammation
Omega-6 fatty acids are generally not unhealthy. According to Coates, it is necessary to observe, however, that these fatty acids are in balance with the Omega-3 fatty acids-consumption. Omega-3 fatty acids found in salmon, walnuts, and Flaxseed. “If you do not have enough Omega-3 fatty acids and too many Omega-6 consume fatty acids, can persistent inflammation in the body,” warns nutritionist.
5. Refined Carbohydrates
Refined carbohydrates are found primarily in white flour products such as white bread, bread rolls, toast bread or Baguette. For many people, these products provide a basis in the diet.
Why refined carbohydrates cause inflammation
“It is similar to the case of added sugar, because nothing slows down their degradation,” says the nutrition expert. Refined carbohydrates quickly into the bloodstream and cause the blood sugar in the amount. An elevated blood sugar with increased inflammatory reactions.
Refined carbohydrates replace by whole grain alternatives
On carbs, you should not refrain entirely. Better is to replace the refined carbs with whole wheat alternatives. Good whole-grain sources such as Quinoa, oatmeal or brown rice. “These take longer to be digested, so that you can raise your blood sugar as fast in the height,” says Coates.
A final tip from Coates: All of the mentioned proinflammatory products can be replaced by high-fiber foods such as vegetables and fruit rich. These are rich in nutrients, vitamins and minerals and help to maintain a stable equilibrium in the diet to restore, also with less inflammation associated. (vb)