8 Common Foods You Should Avoid To Reduce Inflammation
5. Avoid Processed Meat And Fatty Red Meat
Fatty red meat such as ground beef, and processed meats are both pro-inflammatory. What red meat contains is a molecule known as Neu5Gc, which humans don’t naturally produce in the body. So once it’s ingested, what the body develops are Neu5Gc antibodies, which triggers a chronic inflammatory response.
What processed meat contains, are advanced glycation end products than most other types of meat doesn’t contain. Avoid red meats such as beef, pork, and lamb, along with processed meats such as ham, salami, and sausage.
4. Avoid Trans Fats
As far as fats go, trans fats are one of the worst as it increases levels of the “bad” cholesterol (LDL) in the body, while decreasing the “good” cholesterol (HDL). The end result is it causes inflammation in the body. Trans fats are found primarily in fast foods, deep fried foods, and store bought baked goods.
The stern warning is to avoid trans fat at all costs. Instead, look for alternates such as olive or coconut oil. Make sure that you look at the labels before buying anything. Avoid products which lists “partially hydrogenated oil” as an ingredient.
3. Avoid Other Common Cooking Oils
Common vegetable cooking oils such as the seed oils, which are popular in restaurants, are also inexpensive. They are however extremely high in omega-6 fatty acids, which lowers the preferred omega-3 fatty acids. A diet with a high imbalance of omega-6 fats, results in inflammatory issues such as heart and cardiovascular disease.
It’s the pro-inflammatory mechanisms that are present in omega-6 fatty acids, which are associated with the progression of certain diseases. What’s recommended is switching to extra-virgin olive oil, or coconut oil at home.
2. Avoid Refined Sugar
Common regular white table sugar is damaging, as what it contains are excess amounts of fructose, which causes inflammation, along with increasing the risk of metabolic syndrome and Type 2 diabetes. There are a variety of other diseases, which are linked to the inflammatory response of sugar.
This includes sugar of all types, like the one’s commonly found and hidden in store bought cakes and cookies, soda, candy, cereal, etc. Instead of white sugar, try natural sweeteners such as stevia or honey.
1. Avoid Refined Carbohydrates
Any food that’s made of refined carbohydrates, the most common being white rice, white bread, pasta, breakfast cereals, bagels, all contributes to inflammation in the body. What refined flour doesn’t contain is slow-digesting fiber, which as a result forces your body to digest these foods too quickly.
What this leads to is a spike in blood sugar, which causes the inflammatory response. So instead of consuming refined carbohydrates, choose high-fiber, unprocessed carbohydrates instead. The best sources include barley, oatmeal, quinoa, brown rice, along with other whole grains.
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