According to the World Health Organization (WHO), INFLAMMATION is the clear culprit in many chronic diseases that kill millions of people every year. Some of these chronic diseases caused by inflammation include both heart disease and cancer.
An estimated 17.3 million people died of cardiovascular related disease in 2008 alone, while cancer caused over 7.5 million deaths during the same period. Not only that, but millions more are diagnosed with debilitating and terminal diseases caused by inflammation each and every year. The numbers are also increasing when it comes to deaths and diagnosis of inflammatory diseases, which is very scary. In addition, what many people don’t know is that inflammation at the cellular level is also implicated in such health issues as food allergies, asthma, weight gain and premature ageing.
For our readers who are interested in the medical definitions of inflammation (which has changed dramatically even in recent years), you can visit the British Journal of Sports Medicine for some analysis.
Recent studies and research have now proven that by living a healthier lifestyle through good nutrition and fitness, we can reduce our risk of inflammatory diseases quite dramatically. This includes reducing our risk of heart disease, premature ageing and cancer in addition to reducing our allergic responses and even asthma itself. By eating more foods with anti-inflammatory agents and properties, we can now directly link that to a reduction in our body’s inflammation. On the other front, by limiting and restricting consumption of inflammatory causing foods, we can also reduce our risk of inflammatory diseases in the same way.
Want to learn more about inflammation? Dr. Joel Kahn, a cardiologist explains here.
Here are the 9 inflammatory foods that you should watch out for:
Inflammatory Food #1 > Sugar causes severe inflammation
Found in most processed and packaged foods and drinks, sugar is everywhere. Not only does refined sugar increase your risk of weight gain/obesity but it also increases your chances of developing type 2 diabetes and metabolic syndrome. Always check labels when purchasing processed or packaged foods as most soft drinks, fruit juices, baking aisle products and candy contain huge amounts of refined sugars. They are often labeled under different names (not ‘sugar’) that include sucrose, sorghum syrup, maltose, golden syrup, fructose, dextrose and corn syrup. Instead of consuming packaged products containing dangerous sugar that causes body inflammation, try eating healthy foods with natural sugar (but not too much). These include various types of berries, fruits, dates and figs. When cooking, try substituting inflammation causing sugar with molasses, stevia, agave syrup or honey.
Inflammatory Foods #2 > Dairy Products
More than half of the world’s population cannot digest milk. Although we grew up believing that milk and other dairy products are extremely healthy, they actually cause inflammation throughout the body. Dairy produces an inflammatory response to those who are intolerant as well as those that are tolerant to dairy (which many people don’t know) and this includes digestion problems, stomach discomfort, cramps, constipation, diarrhoea, hives, acne, asthma and skin rashes. Dairy products that cause body inflammation are found in milk, cheese, yoghurt (obviously), but also in many cereals, cream sauces, cakes, crackers and even cookies, so watch out and always read the labels!
Inflammatory Food #3 > Red Meat and Other Processed Meats
A problem for those who are omnivores, red meat and other processed forms of meat cause inflammation. From steak to lamb and from pork to other red meats, these inflammatory foods contain a molecule called Neu5Gc that stimulates an unwanted immune response after meat consumption. This molecule triggers a chronic inflammatory response that has been directly linked to both heart disease and cancer. In addition, both the American Institute for Cancer Research as well as The World Cancer Research Fund warn that any processed meats that have been chemically preserved, salted, cured or smoked can increase your risk of inflammation that causes colon, rectal, lung and oesophageal cancers. Try limiting your red meat consumption and take out processed meats from your diet completely!
Inflammatory Food #4 > Alcohol
Unfortunately for some people, drinking alcohol regularly will increase the inflammation in your body. This inflammatory response is usually seen in the oesophagus, liver and larynx … which may lead to cancer and tumour growth. Try reducing your alcohol consumption, and in addition, try drinking green tea and other anti-inflammatory drinks to reduce inflammation.
Inflammatory Food #5 > Trans Fat
Not only does trans fat increase your unhealthy bad cholesterol, but it also promotes inflammation and insulin resistance. The result? An increase in heart disease and metabolic syndrome risk right away. Because foods prepared with partially hydrogenated vegetable oils contain high levels of trans fat, stay away from them! These inflammatory foods include such things as commercially baked foods, fast food in general, deep fried foods, vegetable oil, vegetable shortening and margarine. Always read labels!
Inflammatory Food #6 > Vegetable Oils
There’s lots of misinformation when it comes to vegetable oils. On one hand, many people believe it is the healthiest form of oil while other say they are cancer causing. We tend to believe the latter. The ratio of omega-6 to omega-3 fatty acids in our diet can affect the level of inflammation in our body. If we consume a lot of veggie oils like sunflower, cottonseed, grapeseed or safflower, we will have too much omega-6 fatty acids compared with omega-3 fatty acids. The result is an increase in inflammation within our bodies. They are also commonly used in restaurants as well as home cooking. Replace omega-6 rich oils with types that have a better balance between omega-6 and omega-3 fatty acids such as extra virgin olive oil or macadamia nut oil.
Inflammatory Foods #7 > Refined Grains
Just liked refined sugars mentioned above, refined grains also promote the onset of cancer, diabetes and coronary disease caused by inflammation. Remember that refined grains (versus natural grains) have been completely stripped of many good nutrients such as Vitamins and fiber, so you’re only consuming calories. Refined grains include white flour, white rice, noodles, white bread, pastas, biscuits and cereals. Try to reduce these or not even touch them.
Inflammatory Foods #8 > Artificial Food Additives
Inflammatory response is elevated when we consume foods with artificial additives or artificial coloring. From MSG (seasoning) to aspartame (sweeteners), artificial food additives are most prevalent in pre-packaged and processed foods. Try to cut down on these and prepare nutritious and fresh foods yourself.
Inflammatory Foods #9 > Feed Lot Farm Animals
Just like in vegetable oils, feedlot animals also have a pro-inflammatory high omega-6 to low omega-3 fatty acid ratio. This is because many animals from feedlots are fed a typical grain, soybean and corn diet that causes inflammation. Try replacing feedlot animals (if you eat meat) with free range options that contain higher levels of healthier omega-3 fatty acids.
As you can see from this list, eating a balanced, nutritious, plant based whole foods diet will help reduce your risk of inflammation. This will in turn reduce your risk of many diseases including cancer and heart disease.
