These 6 foods should be crossed off the menu
Do you often struggle with inflammation? Then you should avoid these foods in your diet – because they are inflammatory.
A balanced diet is an important pillar in keeping our body healthy and in preventing diseases. Inflammation, for example, can become chronic and damage our organism in the long term. There are foods that promote such inflammation in the body. Take a closer look at these foods in your diet if you have inflammation.
Table sugar, also called sucrose, can cause inflammation in the body. The German Nutrition Society (DGE) recommends a maximum sugar consumption of 10 percent of total food intake. Most people should eat no more than 50 grams of sugar a day with a total intake of 2,000 calories. An example: This amount can be found in around five tablespoons of Nutella, half a liter of cola – or half a liter of orange juice.
If you exceed the recommended sugar dose over a longer period of time, this can have negative consequences for your health: The resulting inflammation can in the long term favor diseases such as type 2 diabetes, rheumatism, cancer or high blood pressure.
It should be known that excessive alcohol consumption is far from beneficial to health. One reason for this is that drinks promote inflammation in the body. When people drink a lot of alcohol over a long period of time, the amount of C-reactive protein (CRP) in the body increases. The liver makes CRP in response to inflammation or tumors. In addition, regular and, above all, excessive drinking increases the risk of depression, diabetes, heart disease and obesity.
Alcohol can even have anti-inflammatory effects in small amounts. However, this effect is quickly reversed – women should not consume more than ten to twelve grams per day. This amount is already achieved with a small glass of wine (0.15 liters). For men, the recommended maximum limit is 20 to 24 grams of alcohol, which is about 0.3 liters of wine. But be sure to include several completely alcohol-free days a week.
3. White flour
Carbohydrates are not all carbohydrates: We should consume complex carbohydrates regularly, because they satiate for a long time and prevent cravings because the body takes longer to metabolize them. Whole grain products, for example, are rich in such long-chain carbohydrates. However, they are opposed to simple carbohydrates, which quickly increase blood sugar levels after eating. Pasta or bread made from white flour fall into this category. If you like to eat white flour pasta or white bread, you are increasing the amount of inflammatory intestinal bacteria. This can increase your risk of obesity and inflammatory bowel disease.
4. Artificial trans fats
Ready-made products, sweets and fried foods such as French fries contain trans fats, which are unsaturated fatty acids. These fats are industrially hardened and our body cannot process them. They increase the level of LDL, or “bad cholesterol”, in the blood, while they lower the level of HDL-cholesterol, or “good” cholesterol. The harmful trans fats promote inflammation in the body, which can even damage the brain.
5. Sausage + bacon
Heavily processed meat products such as sausages, salami, bacon or smoked meat are also inflammatory. They contain many harmful omega-6 fatty acids and are often fortified with nitrite curing salt to make them last longer. In addition to causing inflammation, these preservatives can also cause cancer.
6. Dairy products + eggs
You should also only consume dairy products such as butter and cheese as well as eggs in moderation if you want to avoid inflammation in the body. The arachidonic acid found in many – especially very fatty – animal products is also one of the omega-6 fatty acids contained in processed meat, which promote inflammation in the body. In addition, dairy products contain the simple sugar galactose, which also has an inflammatory effect.
Sources used: dge.de, vital.de, eatsmarter.de