Inflame your knowledge: Learn to identify inflammatory foods so you can remove them today!

Written by Ali Rosen, IFBB Pro Tuesday, 08 November 2011 15:01

Inflame your knowledge
Learn to identify inflammatory foods so you can remove them today!

Inflammation is known as a biological process initiated by your immune system in response to injury, irritation or infection. This topic has been growing in importance because when inflammation persists, it can turn into chronic inflammation and is the root cause to numerous chronic diseases and obesity. This occurs through the accumulation of fat, especially in the abdominal area, which results in a change in yours body's metabolism, which could lead to insulin resistance, low HDL and high blood pressure. All these factors lead to higher risks of obesity and diabetes. These are two disease states, which can be prevented by the foods we eat. According to the statistics from the World Health Organization, about 12.9 million people worldwide died from some form of cardiovascular disease in 2004. And each year, the World Cancer Research Fund estimated that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

When people first hear of inflammation the immediate thought is trauma related. Little do people realize that they are in control of daily inflammation within their immune system and overall body. Inflammation can be increased by the foods you eat as well decreased by the foods you eat. It is important to be aware of what foods cause inflammation and which reduce inflammation. These are important to note as preventative measures as well as homeopathic measures to aid your immune system when it's under metabolic stress.

Top foods to avoid:
1.) Sugar
- Linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome: diabetes

Found in:  Sugar sweetened drinks: sodas, punch and certain juices. Sweets: pastries, desserts etc.

Ingredients to look for:  Corn syrup, sucrose, maltose, fructose, and dextrose

Substitutes: Stevia, honey, blackstrap molasses. Fruits: figs, kiwis, dates and berries ( all high in vitamins and antioxidants)

 

2.) Common Cooking Oils Vegetable
- Used in majority of homes and restaurants are these oils very high in omega 6 and low omega 3 fatty acids. This unbalanced ratio creates and environment in which inflammation thrives causing inflammatory diseases such as heart disease and cancers.

Found in:  polyunsaturated vegetable oils, grape seed,corn and sunflower oils.

Substitute:  macadamia nut and extra virgin olive oils.

 

3.) Trans Fats
- Increases LDL ( bad cholesterol) while decreasing HDL ( good cholesterol ). Found to promote inflammation and obesity.

Found in:  Deep fried foods, processed foods, foods prepared with hydrogenated oils and margarine. Note " 0 grams trans fat" labels still may contain toxic levels of fats.

 

4.) Dairy
- Milk is a common allergen that triggers distress within your GI tract causing diarrhea, constipation, skin rashes and hives in susceptible people. In fact as much as 60% of the population can’t digest milk.

Found in:  Milk and dairy products. Examples are butter and cheese. Hidden dairy foods are certain breads, crackers, cakes, creamed sauces and cereals.

Substitute:  Kiefer and unsweetened Greek yogurt. These substitutes are easier to digest since the lactose and the proteins in the milk have been broken down by healthy bacteria and yeast.

5.) Red and Processed Meats
- These meats contain a molecule foreign to our bodies. After ingesting it our body creates antibodies against this molecule, which is an immune response that triggers inflammation. Studies have shown a strong link between processed meats and cancer. In the 2007 report by the World Cancer Research Fund and the American Institute for Cancer Research, processed meat has been stated as a convincing cause of cancers of the colon and rectum, and possibly esophagus and lung cancer too. Processed meat includes animal product that has been smoked, cured, salted or chemically preserved.

Found in:  Common red meats: beef, lamb, pork. Common processed meats: sausages, hams and salami.

Substitute:  Everything in moderation hold true with the consumptions levels of red meat, but as for processed meats the same does not hold true. It is best to choose organic grass fed red meats and lean cut meats.

6.) Food additives: MSG, Aspartame
- These food additives are known to cause inflammation within people who already have inflammatory diseases such as rheumatoid arthritis. These products don't have any added nutritional value and aren't deemed to be healthy to consume.

Found in:  Packaged foods. Look at the labels for the above-mentioned additives as well as local Asian restaurants labeling No MSG on their menu items.

Substitute:  Besides trying to avoid processed and packaged food consumption, try to add in anti-inflammatory herbs (ginger and turmeric) and natural sweeteners.

 

Foods to include within your diet:
Fish and fish supplements (polyunsaturated fats)
Whole grains and fiber
Nuts- walnuts, almonds

Diets known to reduce inflammation:
Portfolio
Mediterranean

I hope this information on inflammation made you aware of all the ways you can control the inflammation within your body. Whether you choose to prevent onset inflammation or want to reduce the harms while your body is in an inflammatory phase, the foods to avoid with their respectable substitutes will get you on the fast track to living a healthier life!

Alison Rosen is an NCSA-ACPT and is pursuing her Masters Of Dietetics and Nutrition and RD license at Florida International University.  She is also an IFBB Bikini Pro and member of Team Bodybuilding.com!  You can find out more about Alison at:

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