The 10 Foods That Cause Inflammation
Just like there are foods that reduce inflammation, there are foods that increase inflammation. It is a good habit to switch out some of the following from your kitchen cupboard and meals. Here are the top 10:
Vegetable oils – So we know that inflammation damages healthy tissue, raises blood pressure, and can potentially encourage cancer cells to grow. The simplest way to reduce inflammation is to reduce omega 6 fatty acid and swap out omega 6 vegetable oils such as corn, sunflower, cottonseed, safflower, and soy oils for extra virgin oil ice oil which is high in omega 3 fatty acids.
Margarine and spreads with partially hydrogenated oil.- These are what is called trans fatty acids or partially hydrogenated and they increase inflammatory bio markers in the body. An alternative is ghee, and the intense flavour means you can use a lot less.
Processed cheeses – pass these soft processed cheeses and enjoy small amounts of natural hard cheese. Cheese made from milk of grass-fed animals is best.
Whole or 2% – To lower inflammation you need to lower your saturated fat intake. If your consumption is of whole and 2% milk instead opt for skim or in place of dairy use almond, rice hemp, hazelnut or oat.
Cream Cheese – instead of cream cheese top your toast with dips that you make from goat or ricotta.
Fatty Meats – Instead of fatty meats such as burgers, hotdogs, bacon, bologna, and ribs try fish like salmon, sardines, mackerel, and tuna as well as beans and nuts.
Cereals with added sugar – there are studies showing that a high sugar diet fuels inflammation, so ditch the sugar and increase your fibre, like eating oatmeal for breakfast instead.
Pre-seasoned foods and seasoning mixes – high sodium to potassium ratio in your diet is thought to create an inflammatory response. Seasoning with dried herbs such as thyme, basil, sage and rosemary might work for you.
Full-fat sugary yogurt – The yogurt that has fruit on the bottom can have a surprising amount of sugar. Try a dash of cinnamon or some diced fruit on plain yogurt instead.
White bread – As with sugar, eating too many refined carbohydrates can lead to inflammation. Limit white flour bread and pasta and eat more high fibre, 100% whole grain varieties.
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Ref: Special Health Edition May 20/22