"Even in the food I ate today?"... Inflammatory foods that cause pain

 

 

Inflammation has a dual nature. While it acts to heal cell damage, excessive inflammation can cause conditions such as arthritis, heart disease, stroke, and diabetes. Erin Coates, a nutritionist at the Cleveland Clinic in the United States, explains that the food we eat can affect inflammation in the body.

 

The explanation is that inflammation occurs when the immune system recognizes foreign substances; while acute inflammation plays a protective role, chronic inflammation is associated with serious diseases. In particular, it was advised to reduce inflammation-causing foods and add anti-inflammatory foods such as vegetables, fruits, nuts, beans, seeds, and fatty fish. The following are the inflammation-causing foods introduced by nutritionist Coates.

 

Reasons why foods cause inflammation

 

Our bodies 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 overburdens the body, causing inflammation because it cannot process them properly.

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

 

Added sugar = 

 

Americans consume an average of about 17 teaspoons of sugar per day. However, added sugar intake must be reduced to less than 10% of daily calories. The added sugar referred to here means sugars added during the manufacturing of foods such as bread, pastries, and beverages, including sugar, high-fructose corn syrup, oligosaccharides, and syrups.

In fact, sugar is a prime example of a food that rapidly raises blood sugar levels and increases insulin levels, thereby triggering inflammation. Excessive sugar intake can lead to 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 limit trans fat intake to less than 1 gram per day. Trans fat can increase the risk of heart disease, stroke, and type 2 diabetes by raising 'bad' cholesterol and lowering 'good' cholesterol. Trans fat is mainly found in cookies, pastries, margarine, and popcorn.

 

Processed meat and red meat 

 

Processed meat is meat produced through curing, smoking, and other processes; like red meat, it is a food that causes inflammation due to its high saturated fat content. This category includes processed meats such as bacon, sausages, hot dogs, and hamburgers, as well as red meats like steak. 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 consumption can lead to inflammation. Coates emphasized the importance of striking a balance by consuming sufficient omega-3 fatty acids while reducing the intake of omega-6 fatty acids. 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, and this category mainly includes bread, crackers, french fries, pasta, cereal, and white rice made from white flour. Refined carbohydrates are foods that are digested quickly, causing a rapid rise in blood sugar levels and triggering 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 meat and red meat such as steak

It is said that consuming it may increase the risk of cancer, heart disease, and stroke.

 

They taste really good, but

It’s not really for the body... but balance is important for eating habits too.