4 The Worst Foods to consume for Inflammation
4 The Worst Foods to consume for Inflammation. Keeping in check your intake of these 4 The Worst Foods inflammatory foods can assist you to reduce chronic inflammation and live a happy healthy life.
Research links long term, and a low-grade inflammation with many of major health issues, like cancer, heart disease, diabetes and Alzheimer’s disease. So It’s really important to limit certain foods, that may trigger inflammation or make existing inflammation worse. Here are 4 The Worst Foods to consume that may cause Inflammation. And How you can avoid them.
1- Added Sugars
The excessive consumption of added sugars is thought to be a major cause of inflammation, that in turn increases one’s chances to get chronic diseases like diabetes, obesity and heart disease. The most scarier part is the prevalence of these sugars in different food products, even found in salad dressings, savory snacks foods and condiments
How to limit:
The American Heart Association recommends you should limit added sugars
Men should eat no more than 9 teaspoons (36 grams or 150 calories) of added sugar in a day.
For women, 6 teaspoons (25 grams or 100 calories) per day.
Reading labels of food product carefully can help you to limit these added sugars.
2- Processed foods
People want convenient and fast food options. But this convenience comes at a price, the chemicals and compounds not found naturally added in foods like flavorings, artificial colors and preservatives are usually added to increase products shelf life or to improve appearance and taste. These chemicals can irritate the body, causing inflammation. And if person already has existing inflammation, the body may become hypersensitive to these particles.which can increase inflammation and worsen the issues.
How to Limit:
Quick food choices can still mean healthy, if you choose minimally processed products. To do this, look for ingredient list. Usually, the shorter the list, the better. Another trick is to look for ingredients that you use in cooking at home.
3- Refined Carbohydrates
Eating white rice, Pasta, bread and other carb-rich foods that are made of refined flour or grains leads to a quicker and often greater effect on blood sugar.
A study from the American Journal of Physiology has linked foods that have more impact on blood sugar with increased inflammation. Which puts a person at greater risk for metabolic syndrome, type 2 diabetes, obesity and certain other inflammatory conditions.
How to Limit:
Try to Choose whole grains whenever possible, and do not forget that grains are not the only source to get complex carbs. You can also get them from sweet potatoes, beans, peas, and other starchy vegetables.
4- Too much Omega-6s (Not Enough Omega-3s)
Unsaturated fats (Mono or poly_) are what most know as the “healthy” Fats, and they are made up of different fatty acid. The two key ones are omega-6s and omega-3s. A study published in the Journal of Lipids tells us that most of Americans are overconsuming omega-6 fatty acids. And the underconsumption of omega-3 fatty acids, which are anti-inflammatory. The imbalance may lead to a low-grade systemic inflammation.
How to Limit:
Try to consume sources of omega-3s each week by eating fatty fish like salmon, as well as flaxseeds, walnuts, and chia seeds. Try Oils that are high in omega-3s, Like extra-virgin olive oil, avocado oil etc.