Inflammation is a double-edged sword when it comes to overall health and well-being of human body
----According to Cleveland Clinic
Inflammation helps body repair damaged cells, but too much inflammation is dangerous and can lead to arthritis, heart disease, and other conditions. It is affected by food you eat, and when immune system notices anything foreign in your body, inflammation often kicks in to protect your health. Occasional inflammation may protect your body, but chronic inflammation opens door to many serious diseases.
If you want to fight inflammation, start in kitchen. When you include it on your food list, add more inflammatory foods like vegetables, fruits, nuts, beans, seeds, and anti-inflammatory foods like oily fish. Here are a few inflammatory foods to avoid in supermarket:
1. Add sugar
Some people eat about 17 teaspoons of added sugar a day. The fact is that recommended daily dose should be 6 teaspoons or less.
Because food manufacturers add sugar in large quantities to improve taste of many packaged foods, it's becoming increasingly difficult to avoid added sugar, which can lead to chronic inflammation if consumed in excess.
It's not that sugar is "bad", it's about how much you need to eat. Listed foods with added sugar include cookies, candy, bread, and more.
Why this should be avoided. When you digest something, sugar enters your bloodstream. Insulin puts sugar into your cells, giving them energy. But when you have too much sugar all at once, insulin stores excess sugar in your fat cells, causing them to grow bigger. Over time, this can lead to weight gain or insulin resistance, which is associated with other metabolic conditions.
Our bodies are not designed to handle excess amounts of added sugar throughout the day, so we need to be more careful when choosing foods, read labels (food) and avoid excess sugar.
2. Trans fats
Food manufacturers manage to create trans fats through a process called hydrogenation. Adding hydrogen to fat changes texture, consistency, and shelf life of fat. But researchers have found that there are no safe levels of trans fats to eat. Therefore, daily intake of trans fats should be less than one gram.
Reducing cooking time is a prime example of trans fats, which are also found in fast food restaurants and baked goods such as cookies, etc.
Why you should avoid it: Trans fats increase "bad" LDL cholesterol and lower "good" HDL cholesterol, which increases risk of heart attack, stroke, and type 2 diabetes.
3. Red meat and processed meat
Processed meat is cured, fermented, or smoked to preserve its flavor or preserve it. Both processed and red meats are high in saturated fats that cause inflammation. Examples include red meat from beef, pork, and lamb, bacon, hot dogs, sausage, and some deli meats.
Why it should be avoided. Studies show that a higher consumption of this meat can lead to cancer, heart disease, and stroke, which are closely linked to inflammation.
For energy, omega-6 is not produced by your body, but comes from food. This fatty acid is found in oils such as rapeseed, corn and sunflower, as well as mayonnaise.
Why you should avoid it: Omega-6 fatty acids are essential for normal growth and development, and promote good inflammation in body, which promotes healing.
However, your body needs a healthy balance of omega-6s. Eating omega-3s (found in foods like salmon, walnuts, and flaxseeds) can help you achieve this balance. If you don't have enough omega-3s and too much omega-6s, you have a pro-inflammatory response and a persistent inflammatory response.
5. Refined carbohydrates
Deprived of nutrients and fiber, refined carbohydrates such as french fries, white rice and other white flour products are becoming staple of many people's diets.
Why you should avoid: (refined carbs) are like added sugars in that nothing slows them down. They quickly enter bloodstream and raise blood sugar levels. Elevated blood sugar can trigger an inflammatory response. Your body is working hard to remove sugar from blood, so it fuels inflammation.