As I do research on foods, nutrition and general wellness, I keep seeing a topic of interest, inflammation. There are certain properties in foods that can cause inflammation within the body. There are also certain foods that are anti-inflammatories. This will be a two part post, this one focusing on what causes inflammation. Part two will focus on anti-inflammation.
The idea of this article is to help inform you on how certain foods may cause your body to become inflamed. As with anything in life the more we know, the better choices we can make.
First thing we need to know about inflammation is that we need it. What?! Yes, inflammation is the body’s way of protecting itself when it’s injured. Inflammation is a part of the immune response system which is activated when the body is attacked by foreign invaders, injured or in the process of tissue repair. During these times we want inflammation, but excess inflammation due to reactions to food may not be ideal.
Processed Sugar
Per the American Journal of Clinical Nutrition. Processed sugar can cause inflammation by triggering a response that causes cytokines to be released. Cytokines are protein groups released by the immune system when it is triggered. They help push cells towards the sites of trauma, infection and inflammation.
Omega 6 Fatty Acids
Omega 6 Fatty acids are an essential fatty acid we need for brain function, normal growth and development. The body can not produce this acid. Even though we need omega-6, too much can promote inflammation. If there is a healthy balance of Omega-6 and Omega-3 fatty acids the inflammation response is not triggered. The lower ratio allows Omega-3 to utilize its anti-inflammatory abilities. Keeping an even and low ration of Omega-6 and Omega-3 is the key to receiving the benefits of these acids.
Foods High in Omega-6 Fatty Acids are: Corn Oil, Safflower Oil, Sunflower Oil, Soybean Oil, Mayonnaise.
Research on omega 6 to omega 3 ration can be found on the link below
Omega 6 to Omega 3 Ratio Research
Trans Fats
In the early 1990s, Harvard researchers found that trans fat triggered systemic inflammation. These fats are found in fast food, fried products, processed food and margarines.
Trans fat can be listed as “Partially Hydrogenated” oil. Read your labels to ensure you know what you are consuming. This is a fat best avoided. There have been regulations to cut these out of foods, but check to be safe!
Advanced Glycation End-Products
Advanced Glycation End-Products are compounds produced in the body by chemical reactions. These compounds can accumulate in the body causing chronic inflammation along with other negative reactions. For more detailed explanation on AGEs click the link below.
Foods cooked at high temperatures and for a long period of time have been found to have a larger amount of AGEs than foods cooked at short durations. Foods with that are high in protein and fat tend to produce more AGEs when cooked at long duration. Processed meats and refined carbohydrates have a high amount of AGEs due to they way they are cooked and processed.
The article states marinating meat in lemon juice and vinegar inhibits AGE formation.
Aspartame
Aspartame is an artificial sweetener found in thousands of products. There are mixed studies on how this artificial sweetener can affect the body. Some results show people who have a sensitivity to this may have their immune system react to it as a “foreign substance”. When this happens a inflammatory response can occur.
Gluten and Casein
People who have been diagnosed with Celiac disease have a sensitivity to gluten or casein. Gluten is found in wheat, barley and rye products. Casein is found in dairy products. By ingesting these products it can set off the autoimmune system and causing inflammation. There have been some studies looking into the correlation between arthritis and gluten sensitivity. New studies are starting to see you may not need to have Celiac Disease to have this sensitivity.
If you think you have an issue with anything on this list check with your doctor! This article is based off research and condensed for your convenience.
Sources:
Journal of Agricultural and Food Chemistry
https://www.ncbi.nlm.nih.gov/pubmed/25849747
https://www.ncbi.nlm.nih.gov/pubmed/18469238
