Inflammation has a dual nature. It functions to heal cell damage, but when it occurs excessively, it can lead to diseases such as arthritis, heart disease, stroke, and diabetes. Nutritionist Erin Coates from the Cleveland Clinic in the United States explains that the food we eat can influence the body's inflammation.

 

Inflammation occurs when the immune system detects foreign substances, and while acute inflammation plays a protective role, chronic inflammation is associated with serious diseases. It is especially advised to reduce foods that trigger inflammation and to add anti-inflammatory foods such as vegetables, fruits, nuts, beans, seeds, and fatty fish. The following are foods that promote inflammation, as introduced by nutritionist Cots.

 

Reasons for foods that cause inflammation

 

Our body can maintain optimal condition when absorbing nutrients such as vitamins and minerals found in foods like fruits, vegetables, and whole grains. However, consuming foods containing sugar, trans fats, omega-6 fatty acids, refined carbohydrates, and processed meats can burden the body, leading to improper processing and inflammation.

Since foods that cause inflammation are everywhere, it is better to focus on consuming more anti-inflammatory foods rather than avoiding them.

 

Added sugar= 

 

Americans consume about 17 teaspoons of sugar per day on average. However, added sugar intake should be reduced to less than 10% of daily calories. The added sugars referred to here include sugar, liquid fructose, oligosaccharides, syrups, and other sweeteners added during the manufacturing of bread, snacks, beverages, and other food products.

In fact, sugar is a typical food that quickly raises blood sugar levels and increases insulin levels, leading to inflammation. Excessive sugar intake can cause chronic inflammation, and added sugars are found in various processed foods such as bread, crackers, granola bars, salad dressings, yogurt, cereals, and sports drinks.

 

Trans fat= 

 

It is important to consume less than 1 gram of trans fats per day. Trans fats increase 'bad' cholesterol and decrease 'good' cholesterol, which can raise the risk of heart disease, stroke, and type 2 diabetes. Trans fats are mainly found in cookies, pastries, margarine, and popcorn.

 

Processed meat and red meat 

 

Processed meat is meat made through curing, smoking, and other methods, and it is a food that contains a lot of saturated fat along with red meat, which can cause inflammation. Processed meats such as bacon, sausages, hot dogs, and hamburgers, as well as red meats like steak, fall into this category. Excessive consumption of these meats can increase the risk of cancer, heart disease, and stroke.

 

Omega-6 fatty acids= 

 

Omega-6 fatty acids are used as an energy source in the body, but excessive intake can cause inflammation. Cots emphasized the importance of consuming enough omega-3 fatty acids and reducing omega-6 fatty acid intake to maintain balance. In particular, omega-6 fatty acids are found in canola oil, corn oil, mayonnaise, sunflower oil, and peanut oil.

 

Refined carbohydrates= 

 

Refined carbohydrates are carbohydrates from which nutrients have been removed, mainly including bread, crackers, French fries, pasta, cereal, and white rice made from white flour. Refined carbohydrates are quickly digested, causing a rapid increase in blood sugar levels and leading to inflammation. Instead of consuming these refined carbohydrates, it is recommended to eat 100% whole grains such as quinoa, oats, and brown rice.

 

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Bacon, sausage, hot dog, hamburger, etc.

Excessive consumption of processed meats and red meats like steak

Consuming it may increase the risk of cancer, heart disease, and stroke.

 

They are really delicious things in my mouth.

Not really for the body... Eating habits are also important for balance.