Limiting this food can help decrease the risk of chronic disease.
Losing weight isn't
the only reason you should eat healthily. While there is nothing wrong with
wanting to lose a few pounds and feeling good in your skin (as long as you're doing
it healthfully, of course), there are so many more healthy reasons to want to
eat a good diet that isn't even linked to weight management. In fact, research
shows that your diet can be directly correlated to an increased risk of chronic
diseases due to inflammatory responses in your body—and it's
all based on the types of foods you eat. That's why it's important to
understand the worst food that increases inflammation in your body, so
that you can fully understand the risks and how consuming this type of food can
cause issues over time. Ilana Muhlstein, MS, RDN, and a member of our medical
expert board, says foods made
with high fructose corn syrup, as well as artificial colors and flavors, are
foods that will increase inflammation in the body. Some of
the more popular foods that have these ingredients include regular soda and
candy, like gummy bears. "The surge of sugar and artificial ingredients
spike blood sugar levels and bring upon an inflammatory response,"
says Muhlstein. Why is it so bad to have inflammation in the body? Over time,
constant inflammation can cause serious health issues, which is why it's
important to understand why certain foods can increase that inflammatory
response.
THE PROBLEM WITH PRO-INFLAMMATORY FOODS:
If your body is constantly in a state of inflammation, and over time, it can
lead to chronic inflammation. Chronic
inflammation leaves your body constantly on high alert in order to fight
against any of those "foreign" substances entering your body. It can
damage the healthy cells, tissues, and organs in your body—which causes a risk
of numerous diseases including cardiovascular disease, diabetes,
rheumatoid arthritis, and many more. No, we are not saying that eating one
gummy bear will instantly cause disease—that's not exactly how it works. It's
eating these pro-inflammatory foods on a consistent basis that can cause
issues, and over a long
period of time of eating a pro-inflammatory diet, your body's constant state of
chronic inflammation can cause an increased risk of these types of diseases. In
particular, drinking soda, and ingesting
numerous chemicals can cause inflammation in your body because it is reacting
to foreign substances. While soda and candy with high fructose corn syrup and
chemicals are considered the worst food that increases inflammation, there are
other types of foods to also not eat in excess. Refined carbohydrates (white
bread, pastries), fried foods, red meat, processed meat, as well as margarine
(shortening and lard) are all foods that can cause inflammation in the body and
should be limited, according to Harvard Health. Does
"limit" mean never enjoying these foods at all? Of course not.
Limiting these foods means enjoying them in moderation. Saving them for special
events and for those "once in a blue moon" moments is a balanced way
to stay healthy and still enjoy the foods you love, instead of overdoing it on
these foods on a daily basis. When it comes to
those "daily basis" foods, following an
anti-inflammatory diet would be best for your overall health and for
decreasing the risk of developing these types of diseases. The University of Chicago Medicine says that following
a Mediterranean and plant-based diet is best for protecting yourself
against chronic inflammation. Focusing on foods that are high in antioxidants (which
fight the free radicals causing damage to your body) is wise on a day-to-day
basis and includes foods like nuts, olive oil, beans, fruits, and vegetables.
Even a little bit of dark chocolate can give you a boost in antioxidants—and
fiber!
DO YOU STILL HAVE A SWEET TOOTH?
According to
Muhlstein, there are a few healthier sweet alternatives that you can enjoy in
your diet if you're always reaching for something sweet at home. "If you
want a sweet soda, try mixing sparkling water with 1 to 2 ounces of fruit juice
or a mix of Stevia and fresh-squeezed lemon for a zero-calorie all-natural
lemonade," says Muhlstein. "In place of gummy cravings try frozen
grapes and mango chunks. If you like sour candies- mix a little lime juice with
some honey and toss over fresh berries and grapes. It totally hits the spot,
and the increase in fiber helps curb the sugar load. Plus, the antioxidants
found in fresh berries may help reduce inflammation in the body." Does
this mean you can only eat "healthier" alternatives to your favorite
foods? Of course not! Muhlstein provides tricks to try at home if you're
constantly looking for something sweet to eat on a regular basis, but that
doesn't mean you can't enjoy dessert once in a while. Sometimes even cooking
your own sweets at home can make all the difference, especially if you're
indulging in one of our 76+ Best Dessert Recipes for Weight Loss.
All in all, it's important to limit those pro-inflammatory foods in your diet
and focus the majority of your meals around those anti-inflammatory foods to protect yourself from the risk of developing a
disease. Plus, this gives you the autonomy to say "yes" to those
pro-inflammatory foods when you really want them, knowing that you are
continually making the right choices for your body and health on a more regular
basis.
“THE BEST FOODS TO DECREASE INFLAMMATION”
Is it really possible to pick
one food to eat to reduce inflammation? Not exactly, according to Toby
Smithson, MS, RDN, LD, CDCES, FAND, Diabetes Lifestyle Expert with
DiabetesEveryDay and author of Diabetes Meal Planning and Nutrition for
Dummies. "It is hard to pick just one food as the best food to reduce
inflammation," says Smithson. "Reducing inflammation is an overall
diet approach which follows the Mediterranean Diet guidelines. To be more
specific, that is an eating plan that is high in fruits, vegetables, nuts,
whole grains, fish, and healthy oils." According to a study published by
Cambridge University Press in the journal Proceedings of the Nutrition Society,
the Mediterranean Diet can reduce chronic inflammation which can help with
decreasing the risk of cardiovascular disease. Not only that, but research
shows that the Mediterranean diet is also linked to living a longer life and is
also consistently ranked the best diet for weight loss. However, while many of
the foods in the Mediterranean diet are helpful in reducing inflammation, there
is one food in particular that is particularly high in helping to reduce
inflammation, and that's cherries. "Cherries rank high on the list for
reducing inflammation," says Smithson. "They receive an A+ for their
antioxidant (anthocyanins, beta carotene and vitamin C) content as well as polyphenols that
act as antioxidants which can halt damage to your cells. Studies have shown
cherries to reduce inflammation and oxidative stress."
Thanks to these antioxidants,
cherries can help reduce inflammation for joint pain and even in reducing
swelling from arthritis. Studies also show that tart cherry juice is
helpful in reducing inflammation as well. Now that you're aware of all the
amazing anti-inflammatory benefits of eating cherries, you might as well start
incorporating them into your diet! Be sure to check out our list of the 100
Easiest Recipes You Can Make.
BY: Kiersten Hickman,
Eat This, Not That, August 9, 2021
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare
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