Inflammation is a defensive response that occurs in our body when damage occurs. However, if it becomes excessive, it can lead to various diseases such as arthritis, heart disease, stroke, and diabetes.

Registered dietitian Erin Cotes from Cleveland Clinic in the United States advises starting by examining your kitchen to reduce inflammation. She explained that what you eat can influence whether inflammation is triggered or fought against, and she outlined foods to avoid in order to reduce internal inflammation.

 

Elevates blood sugar levels, causes inflammation, added sugar

 

According to Coats, the current guidelines recommend that added sugar intake should be less than 10% of daily calorie intake. He explained that consuming a lot of simple sugars can cause a rapid increase in blood sugar levels and elevate insulin levels, which can lead to inflammation. Enjoying sweet treats occasionally is fine, but excessive consumption can cause chronic inflammation, so careful attention is necessary. In addition to easily recognizable foods like candies, cookies, and soft drinks, added sugars are also found in bread, crackers, granola bars, salad dressings, yogurt, cereals, and sports drinks.

When food is digested, sugar enters the bloodstream, and our body secretes insulin to send the sugar into cells to be used as energy. If foods that sharply raise blood sugar are habitually consumed throughout the day, insulin stores the excess sugar in fat cells, causing them to enlarge. Repeating this process can eventually lead to weight gain or insulin resistance, which is associated with major diseases such as diabetes. To prevent such rapid increases in blood sugar, it is recommended to balance the diet with dietary fiber, healthy fats, and proteins, and to limit foods high in added sugars.

Trans fats raise bad cholesterol levels and cause inflammation

 

Experts agree that there is no safe level of trans fat intake. However, since it is difficult to avoid completely, it is recommended to consume less than 1 gram per day. Trans fats increase bad cholesterol (LDL) levels and decrease good cholesterol (HDL) levels, which can raise the risk of heart disease, stroke, and type 2 diabetes.

Trans fats are created during the process of adding hydrogen to improve the texture, stability, and shelf life of food products. They are found in baked goods, margarine, and shortening.

 

The point to note is that the label indicating 0g of trans fats does not necessarily mean that there are no trans fats at all. According to the Korea Food & Drug Administration, if the trans fat content is less than 0.2g, it can be labeled as 0g. Therefore, even if it is labeled as 0g, one should not eat excessively without caution. If a product is labeled as containing 0g of trans fats, it is advisable to check the ingredients and verify whether it contains margarine, shortening, or artificial hydrogenated oils. Products containing these ingredients are likely to contain trans fats.

 

Saturated fats induce inflammation, red meat and processed meat

 

Processed meat refers to meat that has undergone curing, salting, fermentation, smoking, or other processing methods to enhance flavor or improve preservation. Both processed meat and red meat are known to have high saturated fat content, which can induce inflammation. Examples include bacon, beef, hamburgers, hot dogs, jerky, pepperoni, sausages, and ham. According to research, high consumption of these meats may increase the risk of diseases closely related to inflammation, such as cancer, heart disease, and stroke.

 

Deficiency of omega-3 fatty acids and high levels of omega-6 fatty acids can cause inflammation.

 

Omega-6 fatty acids are fats used by our bodies for energy and are necessary for normal growth and development. They are not produced in the body and must be obtained through food. Foods rich in omega-6 include canola oil, corn oil, mayonnaise, safflower oil, sunflower oil, and peanut oil.

However, maintaining a healthy balance of omega-6 in the body is important, and consuming omega-3 fatty acids helps achieve this balance. A deficiency in omega-3 and an excess of omega-6 can lead to inflammation and its persistence. Cots recommended increasing the intake of foods rich in omega-3 fatty acids while reducing the intake of foods high in omega-6 fatty acids, and using olive oil when cooking at low heat.

 

Lack of fiber causes inflammation, refined carbohydrates

 

Cots said that refined carbohydrates lack nutrients and are also deficient in fiber. Refined carbohydrates mainly include white flour products such as bread, French fries, pasta, sweetened cereals, white bread, and white rice.

Research has shown that refined carbohydrates can cause inflammation in the body. Since refined carbohydrates lack fiber, fats, and proteins that help slow digestion, they cause a rapid increase in blood sugar levels, which in turn triggers inflammatory responses. Whenever possible, replace refined carbohydrates with whole grains such as quinoa, oatmeal, and brown rice. These types of complex carbohydrates take longer to digest and do not cause sudden spikes in blood sugar.

 

 

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Even with a lack of fiber, does it cause inflammation?

Refined carbohydrates cause inflammation.

 

I'm currently looking into buying brown rice.

I eat rice with cumin, lentils, and mixed grains.

I also want to mix some brown rice.