Top Ten Inflammatory Foods In Our Diet
The source of most disease in our bodies is inflammation. Heart disease and cancer are a deadly manifestation of chronic inflammation. But study after study shows that the risk of diseases like heart disease and cancer are modifiable by our lifestyle choices. This definitely includes our diet and the food we choose to eat. With every bite we take, we're trying to balance the pro- and anti- inflammatory compounds in the body, but in most cases we tip the scale to the 'pro'-inflammatory end.
It is important to try and tip the balance in your favour by incorporating more natural anti-inflammatory foods into your diet. It is also as important to try and avoid or cut down on foods which can encourage an environment for inflammatory disease.
Sugars
Indulging in too much sugar causes tooth decay, increases risks of obesity, inflammation and chronic diseases like type 2 diabetes. Sugar and dairy products are also linked to acne.
Sugar is in many soft drinks, juices and punches. There are the equivalent of ten sugar cubes in a can of Coke. Cookies, sweets, desserts and snacks are loaded with sugar. There are many names for sugar: corn syrup, dextrose, fructose, golden syrup, sucrose, sorghum syrup.
Replacing these sugars that are found in whole fresh fruits is a healthy alternative. Fruit appeases the sweetness you crave and also supplies your body with vitamins, antioxidants and fiber. Dates, figs, kiwis, watermelon and tangerines are a healthier snack choice.
Common Cooking Oils
Most cooking oils used in the house have very high omega-6 fatty acids and very low omega-3 fats. This imbalance promotes inflammation.
Polyunsaturated vegetable oils such as safflower, soy, sunflower, corn and cottonseed oil are most commonly used to prepare most processed and fast foods.
It is best to replace the omega-6 saturated cooking oils with extra virgin olive oil. It has a more balanced omega-6 to omega-3 essential fatty acids ratio, is rich in oleic acid, anti-inflammatory oil and full of polyphenolic flavonoids.
Trans Fats
Trans fats increase 'bad' cholesterol and lower 'good' cholesterol. They promote inflammation, obesity and resistance to insulin, which in turn promotes degenerative disease to take place.
Deep fried foods, fast foods, commercial baked goods, margarine, vegetable shortening and partially hydrogenated oils contain trans fats
It is important for products that contain no trans fats, partially hydrogenated oils or vegetable shortening to be a part of your healthy diet. If in doubt, remember that most commercially prepared foods contain trans fats.
Dairy Products
Up to 60% of the world's population cannot digest milk. Researchers think that being able to digest milk after infancy is abnormal. Milk is a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties in susceptible people.
Milk products can be found in butter, cheese, ice cream, cookies, breads, cakes, cream sauces and boxed cereals.
Kefir and unsweetened yogurt are good alternatives for those who are allergic to milk. They are easier on the stomach as the lactose and proteins in the milk have been broken down by beneficial bacteria and/or yeasts.
Feedlot Raised Meat
Commercially produced meats are fed with grains like soy beans and corn, a diet that's high in inflammatory omega-6 fatty acids but low in anti-inflammatory omega-3 fats. Due to the small and tight living environment, these animals also gain excess fat and end up with high saturated fats. They are also injected with hormones and antibiotics to make them grow faster and to prevent them from getting sick.
Most meats, unless otherwise stated are found in the supermarkets and restaurants.
Organic, free-range animals are fed on grasses that contain more omega-3 fats. Having more room to roam, they also are leaner and contain less saturated fats.
Red Meat and Processed Meat
Researchers have found that red meat contains a molecule that humans don't naturally produce called Neu5Gc. After ingesting this compound, the body develops anti-Neu5Gc antibodies - an immune response that may trigger chronic inflammatory response. Low grade inflammation that doesn't go away has been linked to cancer and heart disease.
Processed meat has been linked to causing cancers of the colon and rectum and possibly esophagus and lung cancer as well.
Processed meats include animal product that has been smoked, cured, salted or chemically preserved (hams, sausages and salami).
No amount of processed meat is safe. It is better to eat red meat once a week and to make sure it is from a grass fed source. Replace the bulk of your red meat with organic vegetables, poultry and fish.
Alcohol
Regular, high consumption of alcohol has been known to cause inflammation of the esophagus, larynx and liver. Over time, the chronic inflammation promotes tumor growth and gives rise to cancer at the sites of repeated irritation.
It's best to replace alcohol with water, green tea or keep consumption to one drink of alcohol per day.
Refined Grains
Refined grains are similar to refined sugars….there are very few nutrients in them. They have a high glycemic index and can hasten the onset of degenerative disease when consumed regularly.
Common refined grains are: white rice, white flour, white bread, noodles, pasta, biscuits and pastries.
It is best to include minimally-processed grains in your diet if you are not gluten intolerant. If it doesn't look close to the original grain (its natural state) than don't buy it.
Artificial Food Additives
Some artificial food additives, like aspartame and monosodium glutamate (MSG) can trigger inflammatory responses, especially in people suffering from inflammatory conditions like rheumatoid arthritis.
Only packaged foods contain artificial food additives. Read the labels and assess the risk of eating these foods. Chinese food usually contains MSG- when ordering ask for no MSG in the food.
Limit consumption of packaged foods and use anti-inflammatory herbs and sweet fruits to add flavour to you dishes.
Foods that YOU are sensitive or allergic to?
Repeated, long-term exposure to food that irritates can cause inflammation and lead to chronic disease. Symptoms of food allergy or sensitivity can be delayed and are often mistaken for tiredness or headaches.
Common food allergies are: gluten, milk, nuts, eggs and nightshade vegetables.
If you suspect a particular food may be responsible for your food intolerant response, try avoiding it for two weeks and monitor your reaction. Then re-introduce the food back into your diet. If you are incompatible with it, you should notice the difference in how you feel easily.
‘Keep your smile for a lifetime!'
Penny Judson-Benny, RDH, is the owner and operator of Mountain View Dental Hygiene Clinic in Black Diamond and can be contacted at 403-933-7722.
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