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Acute inflammation, like the redness and swelling that occurs during an injury, is a sign that your body is functioning properly, but chronic inflammation (long-term inflammation that lasts months or years) can do the trick. . serious damage (research links it to types of diabetes, cardiovascular disease, and other conditions). And certain foods that cause inflammation could make the situation worse.
“Acute inflammation helps protect and heal our bodies, however, chronic inflammation is a prolonged condition that can damage healthy cells, tissues and organs, contributing to various diseases including heart disease, diabetes and certain cancers,” explains Lauren Harris-Pincus. , MS, RDN, author of The Protein-Rich Breakfast Club And The Simple Pre-Diabetes Cookbook.
Meet the experts: Lauren Harris-Pincus, MS, RDN, author of The Protein-Rich Breakfast Club And The Simple Pre-Diabetes Cookbook; Amy Lee, MDspecialist in medical nutrition.
Below, learn about the most common foods that cause inflammation and how to incorporate an anti-inflammatory diet into your routine.
First of all, what is inflammation?
“When it comes to healing and immunity, we describe inflammation as a state where the body’s immunity is boosted or working hard to fight something and it could be a simple cold/flu or a chronic illness , pain or simply a reaction to something in the environment. “, explain Amy Lee, MDspecialist in medical nutrition. “Inflammation can also be contracted from the foods we eat or the liquids we drink.”
Foods That Cause Inflammation
Red meat
If you’re a burger lover or enjoy a steak every week, it may be time to cut back. “Red and processed meats can increase inflammatory markers, including C-reactive protein,” says Harris-Pincus. C-reactive protein is produced by the liver and can lead to inflammation in the body when levels increase, according to the Mayo Clinic.
Refined carbohydrates
Donuts, sodas and other foods may taste good, but they could be wreaking havoc on your body. “Excess refined carbohydrates and added sugars can raise blood sugar, which increases the production of inflammatory cytokines,” says Harris-Pincus. Cytokines are signaling proteins that help manage inflammation in your body.
Fried foods
Fried chicken, French fries, chicken parm: these favorite dishes might do more harm than good. “Fried foods contain unhealthy fats and can produce (compounds called) advanced glycation end products (AGEs) when cooked at high temperatures, which can promote inflammation,” says Harris-Pincus.
Ultra-processed foods
Research shows that diets containing ultra-processed foods (like chips, candy, fast food, hot dogs, etc.) may be associated with an increased risk of diseases linked to immune dysregulation, like inflammatory bowel diseases and perhaps even autotransformed diseases. immune diseases.
“Most inflammatory foods are ultra-processed foods, such as things in a bag or box created from a machine,” says Dr. Lee. “Processed foods are known to contain ingredients that are unnatural, preservatives that help them stay on the shelf for a long time, or texturizers/additives to make the food taste better. »
Alcohol
Studies show that alcohol consumption, especially in excess, can disrupt the body’s immune response, leading to chronic inflammation. However, reducing your alcohol intake can have many benefits beyond that. The World Heart Federation (WHF) has suggested that no amount of alcohol is good for heart health. The American Heart Association (AHA) also warns that drinking too much can increase fats in the blood called triglycerides, which can increase the risk of heart attack or stroke.
Are eggs an inflammatory food?
“Eggs are not considered an inflammatory food for most people unless they have an egg allergy or specific sensitivity,” says Harris-Pincus. “In fact, several nutrients found in eggs are known to have anti-inflammatory properties, including vitamin D, vitamin C, antioxidants including lutein and zeaxanthin, and high-quality protein.”
Are processed foods inflammatory?
“Not all ultra-processed foods are equal. Some are nutrient-dense and good for your health, while others may promote inflammation through different mechanisms,” says Harris-Pincus. As Dr. Lee points out above, processed foods tend to contain ingredients (like texturizers and additives) that make them shelf-stable and taste better, which can contribute to inflammation.
What you need to know about an anti-inflammatory diet
Just as there are foods that cause inflammation, there are also foods that help fight it. This is where the anti-inflammatory diet comes into play. “An anti-inflammatory diet is the selection of foods that reduce the chronic inflammatory response, while providing the building blocks necessary to utilize anti-inflammatory pathways,” explained Scott Keatley, RD, of Keatley Medical Nutrition Therapy, during a press conference. detailing eating habits. “A diet structured for this purpose has been shown in some human research to help reduce the impact of diabetes mellitus, coronary heart disease and asthma.”
The dietary pattern focuses on nutrient-dense whole foods and plant foods. According to experts and the Mayo Clinic, these may include:
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Whole grains
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Fruits
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Vegetables
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Oily fish
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Nut
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Seeds
In the same way that foods rich in omega-3 can increase cholesterol, menu items containing “good” fats (like legumes, salmon, etc.) can help reduce diseases that cause chronic inflammation.
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