One of the leading causes of death worldwide is chronic inflammatory ailments. The World Health Organization has spotted chronic inflammation as the biggest threat to human health. Because of the bad dietary and lifestyle choices that the majority of us make, it is predicted that the prevalence of diseases linked to chronic inflammation will rise steadily over the next 30 years.
Many internal and external factors—to which we are all exposed at some point or another—can elicit inflammation. While it may not always be easy to avoid such causes in today's world, there are some things you can modify, such as your diet, to help you avoid this terrible condition. In this article, we will look into the 10 most inflammation-causing foods you should avoid, and we’ll see their healthy swaps too! Come, let’s begin!
1. Cooking oils
Since arachidonic acid, an omega-6, is a precursor to lipid mediators that promote inflammation, high consumption of omega-6 PUFAs has been related to inflammation.
Consumption of vegetable oils high in omega-6 polyunsaturated fatty acids (PUFAs), such as canola, soybean, sunflower, and corn oil, may increase inflammation. According to research, too much omega 6 creates markers of systemic inflammation such as C-reactive protein, interleukin-6, and tumor necrosis factor, which ultimately causes systemic inflammation to rise. Additionally, it promotes insulin resistance, which exacerbates inflammation.
The western diet lacks omega-3 fatty acids and is overly rich in omega-6 fatty acids. The etiology of many inflammatory disorders is thought to be promoted by excessive omega-6, whereas higher omega-3 PUFA has inhibitory effects. To avoid the negative consequences, you must reduce the intake of omega-6 oils while increasing the intake of omega-3 green-lipped mussel oils. It would be best if you considered getting yourself a good quality omega-3 supplement to help you balance the Omega fats easily.
For many non-communicable diseases, such as obesity, cardiovascular disease, metabolic syndrome, and type 2 diabetes, high sugar intake has long been recognized as a potential risk factor. It has been claimed that dietary sugar intake, and more particularly, consumption of sugar-sweetened beverages, is one of the triggers of subclinical inflammation. Instead, go for natural sweeteners like stevia or honey for sweetening your food. If you are wondering how to remove inflammation from your body fast, just cut down on sugars!
3. Processed meats
Processed meat products can bring on inflammation. They can alter the microbes that reside in our gut, and this alteration has the potential to interact with our immune system and eventually cause it to be triggered in a way that causes chronic inflammation.
According to a 2016 study, red and processed meat may raise cancer risk by increasing the body’s inflammatory response. Additionally, processed meat has higher levels of AGEs, created while cooking meat at high temperatures. AGEs have been linked to both increased oxidative stress and inflammation. You should be choosing fresh meat products over processed ones. Also, lean meat is preferable to red meat.
4. Trans fats
Trans fatty acids raise not only bad cholesterol levels but also lower good cholesterol levels, which have been linked to inflammatory responses. It also increases the level of inflammatory markers in the body, which in the long term will lead to several degenerative conditions. You can replace trans fats with a few different foods.
In addition to real butter, a still better option than trans fats, common recommendations includes healthy oils like olive oil and avocado oil, which are renowned for being an integral part of the anti-inflammatory Mediterranean diet.
5. Refined carbohydrates
Sugars (such as glucose, fructose, and sucrose) and other foods manufactured from grains without the fibrous wheat germ and bran are referred to as refined carbohydrates, sometimes known as “simple” carbs.
Advanced glycation end (AGE) products, which promote inflammation in our bodies, are produced from consuming these high-GI foods. Studies suggest that the refined carbs in the modern diet may favor the growth of inflammatory gut microbes that can elevate your risk of obesity and inflammatory bowel disease. Always go for wholesome whole grains and their products to get the extra nourishment and dietary fiber you need.
6. Conventionally raised animal products
Because its diet has been considerably altered, conventionally reared meat is unsuitable. As with humans, the adage “We are what we eat” also applies to animals. When cattle that are solely herbivores are fed cattle feed that contains animal products and other undesirable junk in it, inflammation develops in their bodies.
These cattle also tend to be unhealthy, so their raisers put them on medications. Your inflammation levels will increase after eating meat from such cattle. Only meat from free-range, pasture-raised cattle that only consume grass is always preferable as they are excellent anti-inflammatory foods.
7. Farm raised fishes
According to research, farmed fish contains 20% less protein and less bioavailable omega-3 fatty acids than wild-caught fish. Fish raised on farms are fattier and contain more omega-6 fatty acids than wild fish. As you already know, inflammation in the body is brought on by unbalanced levels of omega-3 and omega-6 fatty acids. Furthermore, farm-raised fish may be contaminated with dangerous pollutants, including dioxins, pesticides, and antibiotics that encourage inflammation in the body.
Thus, it’s always wise to choose wild-caught fish with a balanced omega-3 and 6 fats. If it is difficult for you to get wild-caught fish, you should include an omega-3 supplement in your diet so that the ratio of Omega fats balances. This brain booster supplement is one of the best anti-inflammatory supplements.
We often focus on including anti-inflammatory foods in our diet but let’s remember that it’s just one side of the equation. Omitting inflammation-causing foods is as essential as having anti-inflammatory foods.
If you are considering buying an omega-3 supplement, here's some advice. Get your omega three fats sourced from sources like green-lipped mussels as these have eicosapentaenoic acid, an omega-3 fat that is way too potent than the normal Omega 3s.