Our body is our temple – so they say. Hence learning to look after it well is never too late. We already know that food is a fuel for our body, giving us necessary energy to enjoy life. But do we fully understand what kind of fuel we are using and how can it help or harm our physique?

Did you know that some foods are highly inflammatory and can cause pains in the joins, discomfort in the digestive system and can even lead to some serious illness?

We have made a bit of research to give you an overview what type of food can cause an inflammation in your body and how to avoid it.

1. White sugar

Sugar is found everywhere; in soft drinks, candies, snacks, pastries and fast foods to name but a few. It can result in tooth decay and is linked to type 2 diabetes along with a higher risk of obesity and heart-related diseases. In 2011, Lustig and Garber conducted a study to find out if fast food was addictive when soda was included. They saw that the sugar intake increased ten-fold when soda accompanied fast food.

What to do: Essentially, there are a few alternatives you can consider. For sweetening foods and drinks, you can opt for honey or maple syrup. For use on desserts or a snack, fruit preserves (with no added sugar), such as fresh or dried fruits, dates, and berries can help you satisfy your sweet tooth. These also come with the added benefit of supplying you with fiber, vitamins and much needed antioxidants.

2. Trans fat

Not only do trans fats increase levels of bad cholesterol, at the same time they reduce the good cholesterol levels, too. There is also an association between trans fats and obesity, degenerative diseases, and inflammation. A study on the effects of trans fats on insulin resistance showed that just one meal can raise the insulin resistance in overweight individuals.

What to do: Avoid packaged goods that contain trans fats or have hydrogenated oil or vegetable shortening in the ingredients. Check the product labels and look for alternatives that contain none of these. Other trans fats include: doughnuts, cookies, pies, cakes that have been processed using shortening or hydrogenated vegetable oil.

3. Dairy products

Although some may think of milk as being one of the healthiest things we can drink, up to 60% of the population in the world are actually unable to digest it. Milk can also lead to constipation, diarrhea, skin rashes and stomach distress. Dairy products can also contain partially hydrogenated oils which are a trans-fat, and apart from butter and cheese etc., they can be found in cookies, boxed cereals, cakes, and crackers. A prospective study on dairy and Type 2 Diabetes also showed negative effects.

What to do: There are several alternatives to dairy milk which are currently available, and you can use organic plant based milk. Although you should use an alternative to milk, cultured dairy products like yogurt, sour cream and kefir are ok, but just be sure to choose the unsweetened ones.

4. Refined grains

When grains become refined, they have had most of the bran removed, and along with this, many of the nutrients and vitamins. Due to the extent of which refined grains are used in the food industry, you will find them in products like: white flour, noodles, pasta, and pastries. When they are consistently eaten, they can bring on the effects of heart disease, diabetes, and cancers. A study was conducted by Moyer on the buildup of belly fat and how it affected stress in overweight women, where the incorporation of refined grains was also studied.[4]

What to do: Swap to whole grains, these are considered to be a much healthier option, as they contain higher levels of fiber which can help stabilize your blood sugar levels. To add more whole grains to your diet, include oatmeal for breakfast, whole grain bread in place of white, and whole grain pasta and side dishes like brown or wild rice.

5. Excessive alcohol

Regular consumption of alcohol is known to have many detrimental effects, such as inflammation of the liver and larynx. Additionally, if there is repeated inflammation at these sites, there is a likelihood of tumor growth which could lead to cancer. There are many other illnesses that can occur from repeated drinking. A study was conducted in 2008 by Moreno, on patients with chronic alcohol abuse, and how it affected their intake of essential nutrients, leading to distinctive malnourishment.

What to do: Although you may not like the idea of quitting alcohol altogether, you would see a great benefit in the reduction. If you drink with meals, 2 glasses of red wine per day for men, or 1 glass per day for women is the recommended amount.

6. Vegetable cooking oils

The commonly used cooking oils in restaurants and homes contain high amounts of Omega – 6 and very low levels of Omega – 3 fatty acids. Over exposure to omega – 6 leads to inflammation and is directly linked to heart disease and cancer. Some of the oils that fall into this group are sunflower oil, cottonseed oil, and grapeseed oil, as these are manufactured for industrial use, and will be found in most packaged foods and takeaways. A group of scientists conducted tests in 2014, which showed the negative effects of heated vegetable oils and the risk factors associated with heart disease by constant use.

What to do: It would be wise to change your cooking oils to more edible cooking oils like avocado, olive oil or coconut oil. These contain a healthier ratio of Omega-6 and Omega-3 and can also bring other health benefits. They can be heated safely, too.

7. Processed meat

There is a molecule in red meat called Neu5Gc, and this is not naturally produced by our bodies. Once this compound has been introduced into humans, the body will develop an antibody against it. This can start a reaction and cause inflammation that has been linked to both cancer and heart disease. The links to these diseases are even stronger in processed meats. It has caught so much attention that the International Agency for Research on Cancer issued a press release on the likelihood of red meat and processed meat being carcinogenic to humans.

What to do: There is no need to quit eating red meat, but it should be limited to once per week if possible. Try changing to chicken or fish and seafood as an alternative. Processed meats, on the other hand, have no safe level, so it is advisable to not eat these at all. When buying meats, always choose the leanest cuts on offer, and meat that has been grass-fed or organically raised.

8. Gluten

This mostly affects people who have celiac disease which is an autoimmune reaction brought on by gluten, although there are results of people without this disease being affected by gluten. Gut inflammation is caused by the irritants that wheat proteins consist of. A scientific review regarding non-celiac gluten sensitivity reported there is a large percentage of people who report problems, even though they don’t suffer from celiac disease.

What to do: If you are gluten intolerant, it’s important for you to check product labels unless specified as gluten free: most bread, cakes, candies, and pasta need to be avoided. Products made with corn, rice or any other grains that are gluten free are safe to consume.

Take care and stay healthy! Looking forward to seeing you at our classes! Xoxo

Source: shape-able.com