In recent years, as the number of people with chronic diseases has rocketed,
The part played by inflammation has turned into a trending subject.
.
Inflammation represents our body’s innate reaction to injuries, infections, or toxins such as the reddening around a cut or puffiness induced by viruses. However, contemporary dietary habits may lead our systems into persistent inflammation. Chronic inflammation has been linked with various ailments, encompassing cardiovascular disorders, cancers, weight issues, and diabetes.
Alzheimer’s
and even premature ageing.
Dr. Shilpa Ravella, the author of the book, explains, “The immune system reacts to the Western diet as though it were a harmful bacterium.”
A
Invisible Flame: The Narrative of Inflammation, Nutrition, and Illness
Stress cells get triggered, causing the body to generate excessive inflammatory substances. It’s crucial what we consume.
Still, you don’t have to adopt an ascetic eating plan to prevent inflammation. “The overall composition of your diet matters much more than specific food choices,” asserts Dr. Federica Amati, lead nutritionist at Zoe, a science and nutrition firm. She explains that our bodies can manage a small portion of our meals containing possibly inflammatory elements, provided most of what we consume promotes well-being.
If reducing inflammation is your goal, these foods should be closely monitored in your diet.
1. White sliced bread
Treated white sliced bread lacks fiber. Despite not being sweet, it leads to an increase in blood glucose levels, prompting the body to secrete insulin to normalize these levels. Similarly, other white carbohydrates such as white rice and pasta can cause a comparable, albeit milder, impact.
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Processed carbohydrates are rapidly taken up by the liver and cause a swift insulin reaction from the pancreas,” explains Dr. Amati. “Our studies indicate that meals containing a high glycemic load—abundant readily accessible sugars—lead to a more significant inflammatory response after eating.
Frequent spikes in blood glucose levels cause our cells to become unresponsive to insulin, a condition called “insulin resistance.” This leads to systemic inflammation and can contribute to weight gain and various illnesses.
What to eat instead
Decrease the impact of white carbs by combining them with more nutritious options, such as
nut butter on toast
Research indicates that adding berries or nuts to refined carbs can result in a smaller inflammatory response compared to consuming processed foods alone,” explains Dr. Ravella. “This applies whether you’re eating veggies or having them with rice.
Furthermore, opt for whole grain alternatives instead of white carbohydrates, like whole grain bread, brown rice, and whole wheat pasta. This presents an excellent chance to increase your intake of beneficial fiber, since many people do not meet the suggested daily amount of 30 grams.
2. Sausages
Many of us enjoy a hearty breakfast with fried items, yet research has connected consuming excessive amounts of sausage to various health issues.
other processed meats
for example, bacon, hot dogs, and ham can lead to a higher chance of inflammation.
These meats frequently use nitrate for preservation; this compound, when mixed with proteins, may lead to inflammation. Additionally, they contain a significant amount of sodium.
saturated fat
, each of which has an inflammatory nature.
Beef, steaks, and pork might not undergo processing, yet they contain significant amounts of saturated fats. Similar to processed meats, consuming these in large quantities every day can increase the risk of developing bowel cancer.
“Processed meats lead to gut inflammation and boost the likelihood of developing cancer. When it comes to red meat, the risk varies depending on how much you eat and your specific gut microbiota. In certain individuals, substances like carnitine and choline found in red meat can be broken down within the intestines into compounds that promote inflammation. However, for others, this issue may not be significant. Additionally, consuming excessive amounts of red meat tends to be inflammatory due to its high content of saturated fats,” explains Dr. Amati.
What to eat instead
Include meatless days in your schedule, and substitute red meat with more nutritious options such as chicken and fish.
Dr. Sammie Gill, a specialist gastroenterology dietitian, recommends eating bacon in moderation rather than using it as the main component of your meal. She advises, for instance, enjoying mashed avocado on whole grain bread topped with slices of tomato and just one strip of bacon instead of an entire sandwich filled with bacon.
3. Beer
Although UK guidelines
recommend 14 alcoholic beverages per week
As the safe threshold, researchers are progressively recommending reducing intake even more.
Recent studies indicate a connection between increasing cancer cases in younger people and alcohol consumption,” states Dr. Ravella. “We now understand that alcohol poses greater risks and causes more inflammation than we initially thought. I recommend individuals avoid frequent alcohol intake.
What to drink instead
Certain individuals opt to consume alcohol solely during weekends or strive to have several alcohol-free days each week. Opt for transparent liquors such as vodka —which has less sugar—or go for red wine, since it includes polyphenols that function as antioxidants and mitigate some of the detrimental impacts of drinking.
4. French fries
Deep frying leads to an increase in the formation of harmful substances that promote inflammation. Additionally, french fries, or chips, along with other deep-fried items such as fried chicken and doughnuts, contain significant amounts of saturated fats.
Saturated fats increase ‘bad’ LDL cholesterol levels,” says Dr. Gill. “Additionally, saturated fats promote inflammation in fatty tissues, prompting immune cells to produce inflammatory substances.
What to eat instead
“Gentle” methods of cooking such as steaming, sautéing, stews, boiling, pressure cooking, poaching, and gentle baking tend to be less inflammatory. According to Dr. Ravella, it’s best to reduce your intake of deep-fried items like French fries; however, if you still wish to indulge, try preparing them yourself so you have control over the kind of oil used and the amount of salt added. Alternatively, you could opt for baked sweet potato wedges,” advises Dr. Ravella.
5. Diet soda
Sugar-free beverages might appear to be a smart choice for steering clear of extra calories; however, they contain numerous artificial sweeteners—some studies suggest these could contribute to inflammation, though further research is needed to confirm this.
In the previous year, the World Health Organization (WHO) conducted an examination of more than 280 research papers and associated sweeteners with a heightened risk of certain health issues.
Type 2 diabetes
, heart disease and certain cancers. However, it also noted that additional research is necessary.
According to Dr. Amati, artificial sweeteners affect the gut bacteria and disturb the fine equilibrium of the protective mucous layer within the intestines. This disturbance allows for an increased passage of proteins, microorganisms, and digestive remnants through the intestinal barrier. Such disruptions lead to persistent inflammation and exacerbate gastrointestinal issues, thereby affecting everyday living and general well-being.
What to drink instead
Consider drinking sparkling water infused with fruit chunks or mint leaves, or opt for kombucha, rich in probiotics that aid digestion.
6. Sweet fruit yogurt
Fruit
yogurt may seem healthy
Because it includes calcium, this product frequently has added sugars or artificial sweeteners along with emulsifiers to achieve a smooth texture. Similarly, snacks such as cakes, cookies, and pastries tend to be rich in saturated fats, sugars, and emulsifiers. Excessive sugar consumption is widely recognized for its harmful effects: “It causes rapid spikes followed by sharp drops in both blood glucose and insulin levels,” clarifies Dr. Ravella. “If you regularly consume items like a pastry during breakfast paired with coffee, sugary drinks alongside your midday meal, and ice cream later in the evening, these habits can elevate systemic inflammation indicators and lead to increased accumulation of visceral fat linked to chronic diseases including heart issues.”
Likewise, emulsifiers — commonly present in items like ice cream, dressings, and non-dairy beverages — have demonstrated an ability to boost inflammation. As Dr. Gill points out, “Studies indicate that food additives, including emulsifiers, can stimulate pro-inflammatory bacteria in the gut and raise intestinal permeability in both cellular and animal studies.”
What to eat instead
Store sweet treats for special times and opt instead for plain strained Greek yogurt paired with fresh fruit. “Consider trying apple slices with nut butter, a small portion of dried fruits, a square of dark chocolate, or some popcorn,” recommends Dr. Gill.
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