Inflammation can be good or bad depending on the circumstances.
On the one hand, it is the way the body protects itself when injured or sick naturally. It can help the body defend itself from external attack factors and can stimulate self-healing.
On the other hand, chronic inflammation that lasts a long time in the body can be harmful.
It is associated with an increased risk of diseases such as diabetes, heart disease, obesity and many other diseases .
Interestingly, the foods you eat can greatly affect inflammation in your body.
Therefore, below we will learn 6 types of foods that can cause inflammation.
1. Sugar and high molecular corn syrup
Sugar (sucrose) and high molecular weight corn syrup (HFCS) are the two main sugar additives in the diet.
50% sugar and fructose 50%, while high-molecular corn syrup is about 55% fructose and 45% glucose.
One of the reasons sugar additives are harmful is that it increases inflammation that can lead to illness .
In one study, when rats ate foods high in sucrose, they developed breast cancer and spread to the lungs, partly due to inflammatory reactions to sugar .
In another study, its anti-inflammatory activity omega-3 fatty acids weakened in rats eating a multi-sugar diet .
And in a randomized clinical trial where people were prescribed regular drinking soda, diet soda, milk or water, only those in the regular soda group increased uric acid levels, leading to inflammation and resistance. insulin .
Sugar can also be harmful because they provide excess fructose.
While a small amount of fructose in fruits and vegetables is good, taking a large amount of sugar additive is one bad idea .
High fructose intake is associated with obesity, insulin resistance, diabetes, fatty liver disease, cancer and chronic kidney disease .
The researchers also found that fructose causes inflammation inside the endothelial cells inside the blood vessels .
High consumption of fructose also showed some inflammatory signs in mice and humans .
Summary: Consuming a high-sugar and high-molecular corn syrup diet leads to inflammation that can cause disease. It can also counteract the anti-inflammatory effect of omega-3 fatty acids.
2. Artificial trans fat
Everyone agrees Trans fat is unhealthy fat.
They are made by adding hydrogen to unsaturated fats, which are liquids, to make them more stable as solid fats.
Trans fat is often listed as a "partially hydrogenated" oil in the ingredient list on food labels.
Most types Margarine They contain trans fat, and they are often added to processed foods to extend their shelf life.
Unlike naturally occurring trans fats in milk and meat, artificial trans fat causes inflammation and increases the risk of disease .
In addition to reducing cholesterol beneficial, trans fat has been shown to reduce the function of endothelial cells inside arteries .
Consumption of trans fat is associated with severe inflammatory signs such as interleukin 6 (IL-6), tumor necrosis factor (TNF) and C-reactive protein (CRP).
In fact, CRP levels are 78% higher in women who consume the most trans fat in the Nurse’s Health Study .
In a randomized controlled trial in older women with obesity, oil soy bean Hydrogenation increases inflammation much more than palm oil and sunflower oil .
Studies in healthy men and men with hypercholesterolemia have shown similar increases in inflammatory signs in response to trans fat .
Summary: Consuming artificial trans fat can increase inflammation and increase the risk of certain diseases, including heart disease.
3. Vegetable oil and seed oil
Contrary to what we have heard for years, consumption vegetable oil is unhealthy.
Vegetable oils prepared in this way include corn, safflower, sunflower, rapeseed, peanut , sesame seeds and soybeans.
In the 20th century, vegetable oil consumption was in U.S.A.
Due to the structure of the In these oils, they are very vulnerable to oxidation.
In addition to strict processing, these oils promote inflammation due to high levels of omega-6 fatty acids .
Although some omega-6 fats in the diet are necessary, the Western diet can provide more than the needs of the needy person.
In fact, we should eat a lot Foods rich in omega-3 , such as fatty fish, to improve the ratio of omega-6: omega-3 and obtain omega-3 anti-inflammatory benefits.
In one study, rats fed omega-6 and omega-3 fatty acids at a ratio of 20: 1 showed much higher signs of inflammation than those who ate a 1: 1 or 5: 1 ratio .
Summary: Due to the high content of omega-6 fatty acids, vegetable oils and seed oils can increase inflammation when consumed in large quantities.
4. Refined carbohydrates
Carbohydrates are inherently bad.
However, the truth is that not all types of carb have problems.
Our ancestors consume these High-fiber foods are unprocessed carbohydrates in the form of grass, roots and fruit fruits for millions of years .
However, eat carbohydrates refined can cause inflammation, which can lead to illness .
Refined carbohydrates have eliminated most fiber. Fiber enhances satiety, improves blood sugar control and provides beneficial intestinal bacteria.
Researchers report that refined carbohydrates in our modern diet may encourage the growth of intestinal bacteria that cause inflammation, increasing the risk of obesity and inflammatory bowel disease .
Refined carbohydrates are available (GI) is higher than unprocessed carbohydrates. Foods with a high GI content increase blood sugar faster than low GI foods.
In a study of older people, high consumption of foods with the highest levels of GI was 2.9 times more likely to be fatal due to inflammation such as .
In a controlled study, healthy young and young men ate 50 grams of refined carbohydrates in the form of white bread reacted to higher blood sugar and signs of inflammation. increase .
Summary: Carbohydrate, unprocessed carbohydrates are all healthy, but refined carbohydrates increase blood sugar levels and promote inflammatory complications that can lead to illness.
5. Too much alcohol
Moderate alcohol consumption has been shown to provide some health benefits.
However, drinking more can lead to serious problems.
In one study, signs of CRP increased in people who drank alcohol. The more alcohol you drink, the more CRP increases .
Heavy alcoholics often have problems with bacteria moving out of the colon and attacking the body. This condition is often referred to as "intestinal leakage", which can cause widespread inflammation leading to internal injuries .
To avoid alcohol-related health problems, consumption should be limited to two standard drinks per day for men and one for women.
Below is a picture showing what is considered a "standard drink" for some alcoholic beverages:
Photo source: National Institute of Alcohol Abuse and Alcohol Abuse.
Summary: Drinking a lot of alcohol can increase inflammation and can lead to "intestinal leakage" that causes inflammation throughout the body.
6. Processed meat
Consumption of processed meat is associated with an increased risk of heart disease, diabetes, stomach cancer and colon cancer .
Common processed meats include sausages, bacon, bacon, bacon and dried beef.
Processed meat contains a lot (AGE) compared to most other meats.
AGE is formed by cooking meat and some other foods at high temperatures. They are known to cause inflammatory complications that can lead to illness .
In all diseases related to consumption of processed meat, colon cancer has the strongest relationship.
Although many factors contribute to the development of colon cancer, processed meat is thought to be the mechanism by which colon cells respond to inflammation .
Summary: Processed meat has many inflammatory substances such as sustainable glycemic products (AGEs), and a strong association with colon cancer may contribute to inflammation.
Inflammation may occur in response to many triggers.
There are several factors you cannot do, such as pollution, injury or illness.
However, you have more control over the food and drinks you choose to consume.
To maintain the best possible health, limit the inflammation by minimizing the consumption of foods that activate it.