There has been a lot of talk about the dangers of and
damage caused in the body by inflammation. Here is a compilation of
some of the top foods to avoid and also to eat to keep inflammation at
bay.
Today
we know that inflammation is at the root of many major diseases. Cancer
is perpetuated by inflammation — tumors grow larger as the inflammatory
process takes hold. Likewise, the swelling and pain of arthritis,
fibromyalgia, even diabetes and obesity have been linked with chronic
inflammation in the body. Anti-inflammatory diets are important, as a
diet filled with foods that curb inflammation can alleviate symptoms and
often reverse disease. Some anti-inflammatory foods include dark leafy
greens, purple grapes, nuts, seeds and colorful veggies.
1. White flour baked goods
“White baked goods make the top of the list because white flour
becomes white sugar right in your mouth,” says Julie Daniluk, RHN,
author of “Meals that Heal Inflammation.” The starches break into sugars
immediately; that’s why it raises your blood sugar so fast. When your
blood sugar spikes, you end up with inflammation. What’s more, white
flour carries a double whammy because of the gluten content. Many people
have a difficult time digesting gluten and inflammation results. “Quite
a lot of the population is walking around inflamed,” says Daniluk. To
replace white flour goods, try brown rice, amaranth, quinoa and teff, a
grain from Africa that’s gaining popularity in gluten-free circles.
2. French fries/potato chips
Are French fries evil? The problem is
that frying foods in oil at extremely high temperatures, enough to put a
crispy edge on a fry, creates a neurotoxin chemical called acrylamide,
which causes terrible inflammation. The only way to resolve that problem
is to bake at lower temperatures. Same for potato chips. To avoid, bake
fries in the oven and look for baked chips that don’t contain oil.
Organic baked corn chips are a great substitute if it’s a crunch you’re
after.
3. Grilled sausages
The biggest problem with sausages, and
you may as well include bacon here, is the nitrates they contain. We’ve
heard of nitrates for years; it’s a cancer-causing chemical that causes
inflammation. Worse, we cook animal fats at high temps on the griddle
and those black marks that crop up from overcooking, called creosote,
are carcinogenic as well. Vitamin C can protect you from nitrates, so if
you do enjoy these foods occasionally, Daniluk says to eat an orange
alongside them. Either avoid them, bake instead of fry or grill, and try
switching to nitrate-free bacon.
4. Cola
The caramel coloring in brown cola contains a chemical that has
been banned in other countries but not in America. It’s called
4-methylimidazole or 4-MI, is derived from ammonia and has been shown to
cause cancer in lab animals. Daniluk thinks it should be avoided even
though safety levels for humans have not been established. Plus, cola
carries a double dose of inflammation as there are nine teaspoons of
sugar in one regular 12-ounce can. Sugar spikes insulin and brings on
chronic inflammation. “Anything that causes cancer is inflammatory, too,
since cancer is the most inflammatory disease of all; anything that
increases your risk of cancer sets you up for inflammation.”
5. Microwave popcorn
The artificial butter flavoring in most popcorn has been linked to
serious inflammation. Daniluk says it’s hard on both the lungs and
liver, and her concern is that if we know the fumes from the steaming
bag contain a lung irritant, imagine what it does to your digestive
system. It also contains fats from the highly processed partially
hydrogenated oils being cooked at high temperature, and these transfats
are also inflammatory. She suggests old-fashioned air popping.
If you’re not opposed to using a microwave, try putting 4
tablespoons of popcorn kernels in a brown paper lunch bag and fold the
top over tightly. Microwave for two minutes or until popping slows.
Sprinkle with Parmesan and rosemary.
6. Artificially dyed candy
Artificial dyes are made from petroleum and gasoline byproducts and
may cause disruption within body chemistry and hormone function, which
could lead to inflammation. Five food colorings remain in use in the
United States — though with much controversy. Some researchers think
they are responsible for everything from ADHD to migraines and
Alzheimer’s and Parkinson’s disease. Naturally colored and flavored
gummies, lollipops and gums are available at many grocery stores.
Naturally dyed candies are made from beets and carrots. Look for candy
labels that say “contains no artificial colors, flavors or
preservatives.”
And here is a list of the top foods to help alleviate inflammation:
TOP 10 ANTI-INFLAMMATORY FOODS
1. Wild Alaskan Salmon: Salmon contains
anti-inflammatory omega-3s (wild is better than farmed) and has been
known to help numerous ailments. Try and incorporate oily fish into your
diet twice weekly. If you don’t like fish, try a high quality fish
supplement.
2. Kelp: High in fiber, this brown algae extract
helps control liver and lung cancer, douses inflammation, and is
anti-tumor and anti-oxidative. Kombu, wakame and arame are good sources.
3. Extra Virgin Olive Oil: The secret to longevity
in Mediterranean culture, this oil provides a healthy dose of fats that
fights inflammation, can help lower risks of asthma and arthritis, as
well as protect the heart and blood vessels.
4. Cruciferous Vegetables: Broccoli, brussel
sprouts, kale and cauliflower are all loaded with antioxidants.
Naturally detoxifying, they can help rid the body of possible harmful
compounds.
5. Blueberries: Blueberries not only reduce
inflammation, but they can protect the brain from aging and prevent
diseases, such as cancer and dementia. Aim for organic berries, as
pesticides are hard to wash away due to their size.
6. Turmeric: This powerful Asian spice contains a
natural anti-inflammatory compound, curcumin, which is often found in
curry blends. It is said to have the same effect as over-the counter
pain relievers (but without their side effects).
7. Ginger: Ginger contains a host of health
benefits. Among them, it helps reduce inflammation and control blood
sugar. Ginger tea is a great addition to any diet.
8. Garlic: Though a little more inconsistent (in
terms of research), garlic can help reduce inflammation, regulate
glucose and help your body fight infection.
9. Green Tea: Like produce, this tea contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers.
10. Sweet Potato: A great source of complex carbs,
fiber, beta-carotene, manganese and vitamin B6 and C, these potatoes
actually help heal inflammation in the body.
Anoher List of TOP 10 INFLAMMATORY FOODS
These foods have been linked to obesity, increased risks of numerous diseases and even death in some cases.
1. Sugar: Sugar is everywhere. Try and limit processed foods, desserts and snacks with excess sugar. Opt for fruit instead.
2. Common Cooking Oils: Safflower, soy, sunflower, corn, and cottonseed. These oils promote inflammation and are made with cheaper ingredients.
3. Trans Fats: Trans fats increase bad
cholesterol, promote inflammation, obesity and resistance to insulin.
They are in fried foods, fast foods, commercially baked goods, such as
peanut butter and items prepared with partially hydrogenated oil,
margarine and vegetable oil.
4. Dairy: While kefir and some yogurts are
acceptable, dairy is hard on the body. Milk is a common allergen that
can trigger inflammation, stomach problems, skin rashes, hives and even
breathing difficulties.
5. Feedlot-Raised Meat: Animals who are fed with
grains like soy and corn contain high inflammation. These animals also
gain excess fat and are injected with hormones and antibiotics. Always
opt for organic, free-range meats who have been fed natural diets.
6. Red and Processed Meat: Red meat contains a
molecule that humans don’t naturally produce called Neu5GC. Once you
ingest this compound, your body develops antibodies which may trigger
constant inflammatory responses. Reduce red meat consumption and replace
with poultry, fish and learn cuts of red meat, once a week at most.
7. Alcohol: Regular consumption of alcohol causes irritation and inflammation to numerous organs, which can lead to cancer.
8. Refined Grains: “Refined” products have no
fiber and have a high glycemic index. They are everywhere: white rice,
white flour, white bread, pasta, pastries… Try and replace with
minimally processed grains.
9. Artificial Food Additives: Aspartame and MSG
are two common food additives that can trigger inflammation responses.
Try and omit completely from the diet.
10. Fill in the Blank: Do you constantly have
headaches or feel tired? Sometimes, you may develop an allergy to a food
and not even know it. Coffee, certain vegetables, cheese… there might
be a trigger you aren’t even aware of. Try and take a few foods out to
see how you feel and slowly incorporate them back in to see if there
might be a hidden culprit lurking in your diet!
Foods that fight pain and inflammation
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