Let’s talk about inflammatory foods. You may already know the number one most inflammatory food is refined sugar. Sugar is the #1 cause of inflammation and disease today.
Sugar Consumption
Today, the average person consumes over 150 pounds of refined sugar per year. That’s over 3 pounds a week. Extraordinary!
In the early 1900s, sugar was expensive, so only the wealthy had access to lots of it. The average person couldn’t afford it, let alone consume more than a pound of sugar a year. This makes sense today, as inflammatory diseases are on the rise. The list is long… here are just some; allergies, asthma, autoimmune diseases, coeliac disease, glomerulonephritis, hepatitis, inflammatory bowel disease, reperfusion injury and transplant rejection.
Sugar = Disease
Sugar does everything you don’t want it to do in the body. The only positive thing for some people, is it’s sweet taste.
Refined sugar is pro-inflammatory. Sugar robs the body of B vitamins and minerals. Sugar is a human invention that satisfies an immediate urge. Maybe if I say it enough, the message will kick in.
Nature is very smart… humans, not so much.
Natural occurring sugars like sugars found in lactose, fruit, vegetables and honey, are okay. These sugars can be metabolized by the body if we are active enough to use them as energy. Having said this, if we consume these in massive quantities and stay sedentary, these too can be a problem.
Let’s look at sugar cane for example, cane is loaded with chromium and other minerals that assist the body in using that sugar.
So added sugar is the key thing to avoid when it comes to inflammation.
Finding added sugars in food
Read Nutrition Facts on food labels to understand how much added sugar is in a food.
- Added sugars are the ones you want to limit.
- Total sugars include both added sugars and natural sugars.
- Naturally occurring sugars are found in milk (lactose) and fruit (fructose). Any processed product that contains milk (such as yogurt, milk or cream) or fruit (fresh, dried) contains some natural sugars.
Other inflammatory foods
Below are other inflammatory foods we should avoid altogether or minimize when switching to a gut healing diet.
Trans fats
Vegetable oil or blended oils… you know, the ones that come in the giant plastic jug? Don’t buy these! Oils should be bought in a dark bottle that protects them against oxidative stress. We don’t use any blended oils in our Vitalife kitchen.
Omegas
Omega-6 fats are inflammatory and are found in the following foods. These foods should be eaten in moderation.
- soybeans, tofu
- corn oil, grapeseed oil, safflower and sunflower oils, vegetable shortening
- some nuts and seeds, like pine nuts, almonds, walnuts
- meat, poultry, some fish and eggs
Omega 3 fats are anti-inflammatory, so we should add more of these to our diets.
- Supplementary sources include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae).
- Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
- Nuts and seeds (such as flaxseed, chia seeds)
- Plant oils (such as flaxseed oil, soybean oil, and canola oil)
Try adding ginger, cinnamon, turmeric, and honey to your diet. These can be easily added to most dishes you prepare at home.
Dairy
Dairy? Not inflammatory for everyone. Test your waters. We are all different. Just because someone else can’t eat dairy, doesn’t mean you can’t. But practice moderation here too please!
Red Meat
I have nothing against red meat. Some people need it. Small amounts are fine. It can, however, be a major cause of bowel cancer and other cancers alike, so just keep your intake to a minimum and reach for leaner cuts (I know… no fun). We simply eat too much of it. Eating meat twice a day is too much. Twice a week – better. You need to give your liver and your gut a break, so they can purge and replenish.
Alcohol
Again, okay in moderation. Alcohol is a major contributor to fatty liver, but not the only contributor. Use your common sense, and do the best you can to limit your intake. Shooters anyone? Never a good choice. Limit the “power” drinking and give that liver a break now and then.
Grains & other stuff
Refined grains and highly polished grains. No nutritive value at all! No B vitamins or minerals. White rice, white bread, noodles, cookies, pastries… all inflammatory foods.
High fructose corn syrup – highly inflammatory! 3/4 of everything sold in a supermarket is high in fructose corn syrup. Highly inflammatory.
My husband and I shop at local markets and smaller fruit and vege stands to avoid picking up highly processed and / or prepared foods. Practising moderation, cooking and eating at home and concentrating on a low-inflammatory diet will help you avoid pain drugs and inflammatory conditions for years to come.
Controlling inflammation is key to avoiding disease and living a long and healthy life.
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