There has been a lot of talk about the dangers of and damage caused in the body by inflammation. Here is a compilation of some of the top foods to avoid and also to eat to keep inflammation at bay.
1. White flour baked goods
“White baked goods make the top of the list because white flour
becomes white sugar right in your mouth,” says Julie Daniluk, RHN,
author of “Meals that Heal Inflammation.” The starches break into sugars
immediately; that’s why it raises your blood sugar so fast. When your
blood sugar spikes, you end up with inflammation. What’s more, white
flour carries a double whammy because of the gluten content. Many people
have a difficult time digesting gluten and inflammation results. “Quite
a lot of the population is walking around inflamed,” says Daniluk. To
replace white flour goods, try brown rice, amaranth, quinoa and teff, a
grain from Africa that’s gaining popularity in gluten-free circles.
2. French fries/potato chips
Are French fries evil? The problem is
that frying foods in oil at extremely high temperatures, enough to put a
crispy edge on a fry, creates a neurotoxin chemical called acrylamide,
which causes terrible inflammation. The only way to resolve that problem
is to bake at lower temperatures. Same for potato chips. To avoid, bake
fries in the oven and look for baked chips that don’t contain oil.
Organic baked corn chips are a great substitute if it’s a crunch you’re
after.
3. Grilled sausages
The biggest problem with sausages, and
you may as well include bacon here, is the nitrates they contain. We've
heard of nitrates for years; it’s a cancer-causing chemical that causes
inflammation. Worse, we cook animal fats at high temps on the griddle
and those black marks that crop up from overcooking, called creosote,
are carcinogenic as well. Vitamin C can protect you from nitrates, so if
you do enjoy these foods occasionally, Daniluk says to eat an orange
alongside them. Either avoid them, bake instead of fry or grill, and try
switching to nitrate-free bacon.
4. Cola
The caramel coloring in brown cola contains a chemical that has
been banned in other countries but not in America. It’s called
4-methylimidazole or 4-MI, is derived from ammonia and has been shown to
cause cancer in lab animals. Daniluk thinks it should be avoided even
though safety levels for humans have not been established. Plus, cola
carries a double dose of inflammation as there are nine teaspoons of
sugar in one regular 12-ounce can. Sugar spikes insulin and brings on
chronic inflammation. “Anything that causes cancer is inflammatory, too,
since cancer is the most inflammatory disease of all; anything that
increases your risk of cancer sets you up for inflammation.”
5. Microwave popcorn
The artificial butter flavoring in most popcorn has been linked to
serious inflammation. Daniluk says it’s hard on both the lungs and
liver, and her concern is that if we know the fumes from the steaming
bag contain a lung irritant, imagine what it does to your digestive
system. It also contains fats from the highly processed partially
hydrogenated oils being cooked at high temperature, and these transfats
are also inflammatory. She suggests old-fashioned air popping.
If you’re not opposed to using a microwave, try putting 4
tablespoons of popcorn kernels in a brown paper lunch bag and fold the
top over tightly. Microwave for two minutes or until popping slows.
Sprinkle with Parmesan and rosemary.
6. Artificially dyed candy
Artificial dyes are made from petroleum and gasoline byproducts and
may cause disruption within body chemistry and hormone function, which
could lead to inflammation. Five food colorings remain in use in the
United States — though with much controversy. Some researchers think
they are responsible for everything from ADHD to migraines and
Alzheimer’s and Parkinson’s disease. Naturally colored and flavored
gummies, lollipops and gums are available at many grocery stores.
Naturally dyed candies are made from beets and carrots. Look for candy
labels that say “contains no artificial colors, flavors or
preservatives.”
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