While food brings comfort and pleasure to life, this is not always the case when it comes to health and well-being. Certain types of food can slowly or quickly break down a perfectly healthy body without you knowing it, no matter how juicy or tasty they are.

Inflammation is one of the reverse telltale signs of foods rich in vitamins and minerals, which often requires medical attention, as in the case of gouty arthritis. Without immediate action or help from a medical professional, it could lead to more terrifying effects. Learn by reading this article the different types of inflammation-causing foods that you may need to eliminate or avoid completely.

Sugar

Sugar, as we know it, is generally at the root of most diseases. Besides a sedentary lifestyle, it is the main causative factor of type 2 diabetes and obesity. An increase in sugar signals the liver to produce more free fatty acids that the body needs to digest. More compounds will be produced as a result of this digestion which triggers inflammation.

There are four different types of sugar: glucose, fructose, sucrose and lactose. 

  • Glucose is a simple sugar composed of a singular unit of sugar. It comes from the foods we eat, such as carbohydrates, proteins, etc. Glucose is carried by our blood through all parts of the body to nourish cells and use it to produce energy.
  • Fructose, another simple sugar, is commonly found in fruits and is considered the sweetest of naturally occurring sugars. It can increase uric acid levels in the body and put you at risk for heart problems and high blood pressure. This is why you need to limit your intake of it.
  • Sucrose, also known as table sugar, is the sugar you get by binding glucose and fructose. It is needed by the cells in the body for physical and mental work. 
  • Lactose, also called milk sugar, is the sugar that comes exclusively from milk produced by mammals. This includes milk from cows, goats and humans.

Although the sugar found in fruits is not bad, there is always an intake limit to consider. Excessive fructose intake has been attributed to obesity, insulin resistance, fatty liver disease, diabetes, and cancer.

Between natural sugar and table sugar, the latter triggers inflammation according to studies. Table sugar (sucrose) contains 50% glucose and 50% fructose, which means it is relatively higher than other types of sugar. So if you like to indulge in a significant amount of added sugar, you might want to reconsider. 

Surprisingly, added sugars have found their way into the usual food that we consume almost every day. On average, 17 teaspoons of added sugar were added to individuals’ daily meals. Additionally, manufacturers have started using more added sugars in their recipes because it improves the flavor of their products.

The following foods contain high levels of added sugars that you may not have known about all along:

  • Candy
  • Cake
  • Cookies
  • Pies
  • Pastries
  • Dairy
  • Desserts
  • Sweetened drinks (soft drinks, energy drinks, juice)

While these may seem like the “obvious” types of sugary foods, it may come as a surprise that added sugar is sneakily hidden in the bread, crackers, granola bars, and salad dressings you love to eat, because they are generally referred to as “healthy”.

Rather than completely avoiding your favorites being as healthy as possible, pay more attention to the amount of intake instead, as this may prevent inflammation.

Fats

The word “fat” has always been associated with “unhealthy”. The truth is that not all fats are unhealthy. Certain types of fats, in fact, should be included in the diet because they help promote good health. 

When it comes to the “bad” fats, there are two types: saturated fats and trans fats. These two are leaning on the unhealthy side of the pendulum. When placed at room temperature, these bad fats remain solid.

Butter, margarine, and beef or pork fat are examples of bad fats. These foods are not necessarily unhealthy, but the portions taken should be monitored to avoid undesirable results. As much as possible, it’s best to avoid trans fats altogether. 

Saturated fats are fats found in high-fat meats. They are also found in poultry like dark chicken meat and chicken skin, and dairy products like cheese, cream, and whole milk. Oils such as palm and coconut also contain saturated fats.

Trans fats, on the other hand, are formed when liquid oils solidify. They are also present in foods that make up of partially hydrogenated vegetable oils. Trans fats are found in fried foods, especially fried foods. They are also present in margarine and baked foods like pastries. Take-out foods for kids like crackers, microwave meals, and popcorn are also typically high in trans fats.

Just like bad fats, good fats also come in two types: monounsaturated and polyunsaturated fats. Both of these are considered healthier choices, especially for the heart. While bad fats remain solid at room temperature, good fats are generally liquid at room temperature.

Monounsaturated fats are commonly found in healthy oils – canola, olive, and peanut oils. They are also found in nuts, seeds and avocados. Monounsaturated fats have been linked to health improvements because they help reduce the risk of cardiovascular disease.

Polyunsaturated fats, the other type of good fat, are commonly found in plant-based foods. The body needs this type of fat and only gets it from food. Like monounsaturated fats, polyunsaturated fats are also found in oils. This includes corn, sunflower and safflower oil. Sunflower seeds also contain these fats, as well as soybeans, legumes, cereals and other types of nuts.

Omega-3 fatty acid, a fatty acid found in polyunsaturated fats, is also known to contribute to good health, including helping to lower blood pressure. Salmon, sardines, chia seeds, canola oil, walnuts, and trout are just a few of the foods that contain omega-3s. Studies have shown that eating salmon and foods containing fatty acids has helped reduce inflammatory tendencies in the body.

Omega-6 fatty acid is another fatty acid found in polyunsaturated fats. This is found in oils such as corn, safflower, soy, and other products made from these oils.

These good fats play an important role in a person’s diet. However, like everything else, consumption must be observed to prevent further problems from arising.

Vegetable/Seed Oils

As mentioned earlier, oils can be healthy for the body, especially when they come from vegetables or seeds. In recent decades there has been an increase in the purchase of these types of oils due to the fact that they contain omega-3s and omega-6s. However, just like other types of food, too much vegetable and seed oil can trigger inflammation.

Unlike omega-3s, omega-6 fatty acids promote inflammation. Studies have shown that in some cases, omega-6s played an important role in pain and inflammation in certain parts of the body. In this study, people who consumed more omega-6 than omega-3 showed higher levels of inflammation in their bodies. This shows that inflammation was linked to a higher intake of omega-6 than omega-3.

Nowadays, omega-6 fatty acids are consumed more by individuals due to the large amounts of vegetable oils used for cooking. Most people like to eat processed foods, and usually, soybean oil is used to cook them. This daily intake of omega-6 may be likely to cause inflammation because too much omega-6 can promote its pro-inflammatory effects.

Omega-6 is healthy. However, too much of it in one’s diet can trigger pro-inflammatory chemicals in the body. And it may not be something we look forward to. The content of omega-6 fatty acids is higher than that of omega-3 fatty acids. This does not mean that omega-6s should be completely avoided. But the ratio between omega-3 and omega-6 fatty acids must be respected.

Omega-6 intake needs to be reduced, and one surefire way to do this is to avoid omega-6-rich oils. Some oils rich in omega-6s include sunflower, corn, soybeans, corn seeds, peanuts, canola, and flax seeds. Coconut oil, butter, olive oil, lard, and palm oil also contain omega-6s, but their omega-6 content is not as high as the previously mentioned oils. Since oils are necessary for daily cooking, it has been suggested that it is best to use olive oil to avoid high omega-6 levels. Other cooking oils could be avocado, sesame, and safflower. These oils may contain omega-6s, but again, they don’t contain much.

While high levels of omega-6 fatty acids have been linked to negative side effects, omega-3s get better reviews from people. The best source of omega-3 acids is animal food. However, animals are now fed foods containing chemicals that reduce their omega-3 content. In turn, what was once omega-3-rich meat is now mostly filled with omega-6. This is why health-conscious people prefer to buy grass-fed meat over other meats. In the case of chicken and pork where high omega-6 levels cannot be avoided, it is best to choose the leaner side of the body when purchasing. Seafood is another good source of omega-3s. It is ideal to eat oily fish once or twice a week to get the necessary omega-3 content. 

There’s beauty in minimizing omega-6 intake because it can still benefit you in the long run. As you practice reducing your omega-6 intake and begin to ingest more omega-3 oils, you will see the health benefits of balancing the ratio between the two. 

Red Meat and Processed Meat 

Pork, lamb and beef are all part of our meal staples. Processed meat is any meat that has undergone some process to improve its taste and quality. Red meats are widely used for their great taste and are known to be very nutritious. It is rich in protein, iron, vitamin B12 and zinc. As much as red meat is known to be nutrient-dense, it is known to be the source of most health issues, especially when eaten in large portions. There are many health issues related to these two types of meat. They are both linked to heart disease and cancer. 

These meats contain high amounts of saturated fat. As mentioned, saturated fats are known to be the cause of inflammation in most older people. Studies have shown that heavy consumption of red meat and processed meat increases stress and inflammation. Another study shows that UK adults who are more likely to eat larger portions of processed meat have higher inflammatory markers. This only proves that red meat and processed meat are less than ideal when it comes to leading a healthy, inflammation-free life.

The other causative factor for inflammation is the quality of the meat you ingest. This can be recognized by the way the animal was raised, highlighting the type of food it was fed as well as exposure to the outdoors. The meat of cattle, for example, is rich in omega-6 fatty acids due to its high consumption of grains in its diet. Omega-6 fatty acids trigger inflammation in the body, unlike omega-3 fatty acids, which trigger just the opposite and come from grass-fed animals. 

With such a reputation, meat doesn’t have to be frowned upon. There are different ways for an individual to slowly reduce their meat-eating habit and slowly transition to a plant-based diet, which involves lots of fruits and vegetables. People may still be entitled to enjoy the great taste of meat but in moderation. Meat consumption should be limited and observed. Individuals are advised to limit their consumption of red meat and/or cold cuts, preferably 1 to 2 servings per week. This means that in a week, the amount of meat a person should have eaten should not exceed 6 ounces. Although this may seem very limited, people who suffer from health risks have it at a lower limit. They should only have 3 ounces of red meat per week.

It is important to note that it’s perfectly fine to eat red meat, but too much can cause inflammation, so limiting intake is the best option. 

Alcohol

Alcohol can be a popular beverage as some may even drink it daily, but it causes inflammation and detrimental effects.

There are two types of inflammation; acute and chronic. 

  • Acute inflammation is the body’s instantaneous response to alcohol. This often leads to a hangover, dehydration, puffiness on the face, etc. Acute inflammation usually heals within a few days of drinking but may require immediate medical attention when the condition worsens.
  • Chronic inflammation, on the other hand, occurs when alcohol consumption causes many reactions in the body that cause inflammation to worsen rather than heal over time.

The reasons for the popularity of alcohol can be varied, from social enjoyment to running away from trouble, but how it affects our health remains largely true. Alcohol, being a toxin, can cause damage at the cellular, tissue, and organ levels. When a person drinks too much or consumes a certain amount of alcohol per day, it is highly likely that the ingested alcohol will harm the gut and liver, causing widespread inflammation in the body. 

Alcohol is one of the main causative agents of many liver diseases. This is due to the processing and breakdown of ethanol by the liver, which causes scar tissue to break down and get rid of. Once scar tissue has built up in the liver, the liver will begin to function improperly which, if left unchecked, can lead to death. Alcohol can also cause an overgrowth of bacteria in the gut, which leads to an increase in bacterial waste products such as endotoxins. With increased endotoxin levels, inflammation is more likely to occur as a result of immune cell and protein activation. Besides the liver and intestines, increased alcohol consumption can also cause inflammation of the brain, pancreas, and heart.

In addition to causing inflammation, excessive alcohol consumption can also impair the body’s ability to regulate inflammation. When this happens, organ damage is inevitable, which could lead to long-term health problems. The effects of alcohol on the body vary from person to person as well as the amount and frequency of consumption. If you have a health condition related to your liver or immune system, a complete cessation of alcohol consumption may be prescribed by your healthcare professional to improve your body’s ability to regulate inflammation.

These are just a few of the effects of alcohol on the body, and the inflammation that comes with it is inevitable. If you know you are prone to alcohol inflammation, it is best to seek the advice of a medical professional for help. By regulating your intake or avoiding it altogether, you reduce your risk of alcohol-related health problems.

Conclusion

Although not always the case, inflammation is a sign that something is wrong with your body and requires immediate medical attention. Inflammation is the result of many different factors, but it can also happen suddenly due to the type of food you eat. These 5 types of foods that cause inflammation are often the ones most people crave. They can even be found sneakily hidden in foods we thought were “healthy”. They are added to our daily meals, snacks, and favorite beverages.

Although the effects may differ from person to person, conscious knowledge of what they are and how they trigger inflammation in the body can help people stay fit and healthy. So if you ever want to avoid or at least reduce the intake of inflammation-causing foods, like alcohol and sugar, consider the tips in this article.