Certain common foods in the diet are potential sources of inflammation. If eaten regularly, they can increase the risk of various diseases such as heart disease, diabetes, etc.
Inflammation is the body's way of responding to injury, allergens, or infections. However, every day the body is constantly exposed to substances that trigger inflammatory responses, even when they are not needed, which can be harmful.
Certain foods can be potential causes of inflammation in the body. Therefore, to protect long-term health, it is very useful to identify which foods are more likely to cause inflammation, helping us to avoid or limit their intake.
1. What foods cause inflammation?
- Refined grains: When grains are refined, the fiber, vitamins, and minerals that have anti-inflammatory effects are removed. Examples of foods that contain refined grains include:
- White bread
- White rice
- White flour cereal
Refined grains contribute to inflammation in several ways, including:
+ It is a rapidly broken down carbohydrate that increases blood sugar levels. When blood sugar levels spike, it can easily lead to an inflammatory reaction.
+ Refined grains are highly processed foods, which is another way they can lead to inflammation.
- Refined sugar: Eating foods containing added refined sugar has been linked to diabetes and weight gain. Sugary drinks are a major source of added sugar in many people's diets today. Refined sugar increases inflammation, while natural sugars, such as those found in fruit and milk, are healthy.
When blood sugar levels spike, it can easily lead to an inflammatory response.
- Sodium: High sodium (salt) intake affects the body in many ways, causing high blood pressure and possibly increasing inflammation. This can contribute to conditions like stroke, heart disease, and kidney disease.
- Red and processed meats: Red meat is high in saturated fat. Diets high in red meat have been linked to high levels of bad cholesterol and chronic inflammation. Processed red meats are even worse for inflammation, as they also tend to be high in salt. Examples of processed red meats include jerky, sausages, cold cuts, bacon, and more.
- Trans fats: These are the worst types of fats, causing inflammation by increasing bad cholesterol (low-density lipoprotein or LDL) without increasing good cholesterol (high-density lipoprotein or HDL).
Trans fats make foods last longer, so they are often found in packaged foods. Therefore, when buying food, pay attention to food labels and try to avoid "hydrogenated" or "partially hydrogenated" fats.
- Ultra-processed foods: Eating ultra-processed foods can lead to inflammation, as they often contain added sugar, trans fats, and/or refined grains. These foods also contain preservatives and additives that extend shelf life but can contribute to chronic inflammation. Ultra-processed foods include carbonated soft drinks, potato chips, cakes, candy, etc.
2. How do inflammatory foods affect the body?
A diet that consistently includes inflammatory foods damages the body's cells and organs, causing chronic inflammation.
Chronic inflammation can cause:
- Insulin resistance and diabetes
- Overweight, obesity
- High blood pressure, high cholesterol, heart disease, rheumatoid arthritis...
- Chronic pain, especially joint pain
- Crohn's disease
- Some types of cancer
- Neuropathy…
3. Common anti-inflammatory agents
Just as some foods can increase inflammation, others can help reduce inflammation in the body. In general, a diet consisting primarily of whole, unprocessed foods can help fight inflammation.
Common anti-inflammatory nutrients include:
- Omega-3 fatty acids are found in fatty fish, nuts, and vegetable oils;
- Antioxidants found in green leafy vegetables and berries;
- Fiber is found in plant foods such as whole grains, beans, and fruits;
- Spices like turmeric, ginger and cinnamon…
Ginger, a popular anti-inflammatory spice.
4. Dietary changes to reduce chronic inflammation
You don't need to cut out any highly inflammatory foods, just small changes and swaps can make a difference and here's how you can try.
- Choose more nutritious whole grains: Instead of refined grains, try adding whole grains such as oats, brown rice, whole wheat tortillas, bread and pasta, millet, wheat...
- Eat more lean protein: Incorporate less inflammatory proteins like chicken or lentils in place of beef; substitute eggs for traditional breakfast meats; add beans and legumes, nuts and seeds, and cold-water fish like salmon and tuna to your diet. Fish and nuts may be higher in fat, but they're packed with heart-healthy, nutritious fats.
- Drink tea: Tea contains antioxidants and polyphenols that help reduce inflammation. In particular, unsweetened green tea is said to help fight inflammation, boost immunity and promote heart health.
- Incorporate vegetables whenever possible: Vegetables contain fiber, which helps reduce the body's insulin response, helping to reduce inflammation.
5. Some anti-inflammatory diets
- Mediterranean Diet: A diet that focuses on whole foods that contain healthy fats and proteins. This diet is rich in fruits, vegetables, legumes, lean proteins, nuts, whole grains, olive oil, etc. Dairy, fish, and red wine are also common in this diet, but they are consumed in moderation. Red meat and processed meat are rarely consumed.
- DASH diet: The DASH diet stands for Dietary Approaches to Stop Hypertension. This diet focuses on limiting salt (a common cause of inflammation), focusing on heart-healthy foods such as fruits, vegetables, whole grains, nuts, seeds, lean proteins, etc.
- Nordic Diet: This diet is based on foods common in Northern Europe, rich in fruits, vegetables and cold-water seafood, low in common inflammatory foods like added sugars, processed meats and alcohol…
- Washoku diet: Originating in Japan, it emphasizes seasonal plant-based foods, including seaweed, soybeans, and green tea. It also incorporates fish, and is low in sugar, animal protein, and fat.
Processed meats, added sugars, and refined grains are considered inflammatory foods. When eaten regularly, these foods can contribute to chronic inflammation. This can damage the body’s tissues and organs, leading to health problems such as heart disease and diabetes. Eating a variety of fruits, vegetables, plant proteins, and whole grains can help reduce the risk of inflammation and long-term health conditions.
Source: https://giadinh.suckhoedoisong.vn/6-loai-thuc-pham-gay-viem-172250212224008067.htm
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