Inflammation negatively affects the body’s health, so what causes it? How can changing our diet help reduce it?
Inflammation is defined as the body’s normal response to injury, infection, or exposure to toxins, such as redness from a wound or swelling caused by a virus. Western diets can cause our bodies to suffer from chronic inflammation. This has been linked to a number of diseases, including heart disease, cancer, obesity, diabetes, Alzheimer’s disease and even premature aging.
In an article published in the British newspaper The Telegraph, Laurel Ives quotes Dr. Shilpa Ravilla, author of “Silent Fire: The Story of Inflammation, Diet, and Disease”: that the immune system responds to the Western diet as if it were a harmful germ. Stress cells are activated and the body produces an overload of inflammatory molecules. Trying to show that what we put in our mouth matters.
If you want to reduce inflammation, you should reduce your intake of these foods:
1- White bread
Although it is not sweet, white bread causes a spike in blood sugar, which triggers the release of insulin to lower it again. Other white carbohydrates such as white rice and pasta also have a similar, albeit less powerful, effect.
“Highly processed carbohydrates are rapidly absorbed in the liver and elicit a rapid insulin response from the pancreas,” says nutrition expert Dr. Federica Amati. “Our research shows that meals with a high glycemic load – lots of freely available sugars – lead to a more pronounced inflammatory response after the meal.”
Repeated spikes in blood sugar cause our cells to become numb to insulin, a condition known as “insulin resistance,” which causes inflammation throughout the body and can lead to weight gain and disease. The effect of white carbohydrates can be reduced by mixing them with healthier foods, such as mixing vegetables with rice or mixing berries or nuts with meals containing carbohydrates.
Better yet, replace white carbohydrates and use whole grains, such as whole grain bread, brown rice and whole wheat pasta. This is a golden opportunity to enhance consumption of fiber, which is beneficial for intestinal health, as most of us do not eat the recommended amount of 30 grams per day.
2- Sausages
Studies have linked eating a lot of hot dogs and other processed meats to an increased risk of inflammation. These meats are often preserved using nitrates, which when combined with protein can lead to inflammation. They are also high in salt and saturated fat, both of which cause inflammation.
Fresh red meat may not be processed, but it also contains high levels of saturated fat. Like processed meat, eating large amounts daily is linked to bowel cancer. So make some days of the week meat-free, and replace red meat with healthier alternatives like chicken and fish.
3- French fries
The frying process increases the production of harmful compounds that cause inflammation. French fries also contain a high percentage of saturated fat, as do other fried foods such as fried chicken.
“Gentle cooking techniques such as steaming, simmering, pressure cooking, boiling, and light baking contribute to reducing inflammation,” says Dr. Ravilla. “I advise you to limit your intake of fried foods such as French fries, and if you want to enjoy them, consider “In making it at home, you can control the type of oil you cook it in and the amount of salt you use.” It can also be replaced with baked sweet potatoes.