The Flip Side: Foods That Cause Inflammation in the Body
Just as important as adding beneficial foods is knowing which ones to limit. These foods can promote inflammation, working against your best efforts. You don’t have to eliminate them entirely, but reducing your intake can make a significant difference.
1. Sugar and High-Fructose Corn Syrup
Excess sugar is a primary driver of inflammation. It triggers the release of inflammatory messengers called cytokines. Pay close attention to sweetened beverages, pastries, candies, and many processed foods where sugar hides under names like sucrose and high-fructose corn syrup.
2. Refined Carbohydrates
Foods like white bread, white pasta, white rice, and many crackers have been stripped of their fiber and nutrients. They are quickly broken down into sugar in your bloodstream, leading to the same inflammatory response. Opt for whole-grain versions whenever possible.
3. Trans Fats
Artificial trans fats, often listed as “partially hydrogenated oils” on ingredient labels, are the worst offenders. They are found in some margarines, fried foods, and packaged baked goods. They not only trigger potent inflammation but also damage the lining of your blood vessels.
4. Excess Omega-6 Fatty Acids
While we need some omega-6 fats, the typical Western diet provides far too many in relation to omega-3s. This imbalance promotes inflammation. Major sources include common vegetable oils like corn, soybean, safflower, and sunflower oil, which are prevalent in processed foods and restaurant cooking.
5. Processed and Red Meats
Frequent consumption of meats like hot dogs, sausage, and even steaks and burgers can be pro-inflammatory. This is due to their high saturated fat content and the formation of compounds called advanced glycation end products (AGEs) during high-temperature cooking.
