Inflammation is a natural response of the human body to fight against infections or injuries. Chronic inflammation results from a damaged immune system, overloaded by too many unhealthy substances over a longer period. Constant consumption of inflammable substances puts our bodies in a prolonged defensive stage, leading to serious health problems. So, the key to keeping your natural inflammatory response in check is to take the right foods and to stay away from the wrong ones. Here are a few common food substances you should steer clear of to avoid chronic inflammation.
Research has shown that processed meats are high in saturated fat, which causes inflammation in the body. Processed meats like hot dogs, bacon, meat jerkies, sausage, salami, pepperoni, etc. are generally cured, salted, smoked, or fermented for enhancing flavors and preserving longevity. Most processed meats come with five grams or more of saturated fat per serving, whereas the ideal consuming rate should be less than four grams per serving. So, a higher intake of such foods can lead to a variety of health issues, all of which go hand-in-hand with inflammation.
Refined Vegetable Oil
Vegetable oils are different, not only by their source materials but also by the creation process. According to studies, our kitchen staple refined vegetable oils like canola oil, corn oil, peanut oil, sunflower oil, etc. are likely to cause chronic inflammation. These oils are highly rich in Omega-6 fats, which are harmful especially when eaten in higher amounts with Omega-9 and Omega-3 fats. Consuming these oils on a regular basis can result in obesity, irritable bowel syndrome, etc.
Carbohydrates are not inherently unhealthy, but processed carbs like pasta or white bread can trigger harmful inflammation. Refined or processed carbohydrates tend to have most of their fiber removed. Fiber is a very important nutrient that improves immunity and slows down the absorption of sugar into the bloodstream. Processed carbs minus the fiber can cause blood sugar to spike, increasing the inflammation as a result. White flour products like rolls and bread, pasta, French fries, crackers, cupcakes, etc. come under this category.
When it comes to health damage, sugar is one of the most talked-about culprits. Foods that are highly rich in refined sugar and high fructose substances, trigger disease-causing inflammation. Consuming a higher amount of refined sugar increases inflammatory markers of heart disease, obesity, kidney disease, fatty liver disease, etc. Fruits and vegetables contain natural sugar that is not harmful, unlike sugary products like sodas, carbonated drinks, pastries, sugary cereals, candy, etc.