더달달
단순당 정제탄수화물을 줄이고 섬유질을 챙겨야겠네요! 하~ 식단 고려할 게 많네요
Reporter Ji Hae-mi (pcraemi@kormedi.com)
Erin Coates, a registered dietitian at the Cleveland Clinic, advises starting by examining your kitchen to reduce inflammation. She explained that what you eat can influence whether you cause or fight inflammation, and outlined the foods to avoid to reduce inflammation in the body.
Raises blood sugar levels and causes inflammation, added sugar
According to Coates, current guidelines recommend that added sugar intake be less than 10% of daily calorie intake. He explained that consuming large amounts of simple sugars can cause blood sugar levels to spike and insulin levels to rise, potentially triggering inflammation. While enjoying a sweet snack occasionally is fine, careful attention must be paid as excessive consumption can lead to chronic inflammation. In addition to easily recognizable foods like candy, cookies, and soda, added sugar is also found in bread, crackers, granola bars, salad dressings, yogurt, cereals, and sports drinks.
When food is digested, sugar enters the bloodstream, and the body secretes insulin to send the sugar to cells for use as energy. If you habitually consume foods that cause a rapid spike in blood sugar throughout the day, insulin stores the excess sugar in fat cells, causing them to enlarge. Research suggests that if this happens repeatedly, it can eventually lead to weight gain or insulin resistance, which is associated with metabolic diseases such as diabetes. To prevent such rapid spikes in blood sugar, balance your diet with dietary fiber, healthy fats, and protein, and limit foods high in added sugar.
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 limit daily intake to less than 1 gram. Trans fat can raise levels of bad cholesterol (LDL) and lower levels of good cholesterol (HDL), potentially increasing 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. They are found in baked goods, margarine, shortening, and the like.
It is important to note that a "0g trans fat" label on a product does not mean it actually contains absolutely no trans fat. According to the Ministry of Food and Drug Safety, a product can be labeled as 0g if it contains less than 0.2g of trans fat. Therefore, you should avoid consuming large quantities simply because the label indicates 0g. If a product is labeled as having 0g of trans fat, it is advisable to examine the ingredients to check for the presence of margarine, shortening, or hydrogenated oils. Products containing these ingredients are highly likely to contain trans fat.
Saturated fat causes inflammation, red meat and processed meat
Processed meat refers to meat that has undergone salting, curing, fermentation, smoking, or other processing to enhance flavor or improve shelf life. Both such processed meats and red meats are known to be high in saturated fat, which causes inflammation. This category includes bacon, beef, hamburgers, hot dogs, jerky, pepperoni, sausages, ham, and some deli meats. Studies suggest that consuming large amounts of these meats may increase the risk of cancer, heart disease, and stroke, which are closely linked to inflammation.
A deficiency in omega-3 fatty acids and a high level of omega-6 fatty acids 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 but must be obtained through food. Foods rich in omega-6 include canola oil, corn oil, mayonnaise, safflower oil, sunflower oil, and peanut oil.
However, it is important to maintain a healthy balance of omega-6 in the body, and the intake of omega-3 fatty acids helps achieve this balance. If omega-3 is deficient and omega-6 is excessive, inflammation can occur and persist. To address this, Coates recommended increasing the intake of foods rich in omega-3 fatty acids while reducing the intake of foods rich in omega-6 fatty acids, and using olive oil for low-heat cooking.
Lack of fiber leads to inflammation, refined carbohydrates
Coates stated that refined carbohydrates have had their nutrients removed and lack fiber. Refined carbohydrates are primarily white flour products, including bread, french fries, pasta, sweetened cereals, white bread, and white rice.
Studies have shown that refined carbohydrates can cause inflammation in the body. Because refined carbohydrates lack the fiber, fat, and protein that help slow digestion, they cause a rapid rise in blood sugar, which triggers an inflammatory response. Whenever possible, consume carbohydrates from whole grains such as quinoa, oatmeal, and brown rice instead of refined carbohydrates. These types of complex carbohydrates take a long time to digest and do not cause a rapid increase in blood sugar.
==============
Does a lack of fiber cause inflammation?
So, refined carbohydrates cause inflammation.
I've been looking into buying brown rice lately.
I eat mixed grains like kamut and lentils with rice,
I'm planning to mix in some brown rice as well.