Harianjogja.com, JAKARTA – Did you know that inflammatory foods can damage DNA, increase insulin resistance, and increase the risk of disease.
Sugary foods can trigger inflammation by stimulating the production of fatty acids in your liver.
Processed meats such as beef jerky or bacon are high in inflammation-causing saturated fat.
Your body uses inflammation to fight disease and heal injuries, but long-term chronic inflammation can be dangerous:
1. Damage cell DNA, which can cause cancer.
2. Increase insulin resistance, which can lead to diabetes.
3. Increases plaque growth in arteries and triggers blood clots, which can lead to heart disease.
Your risk of chronic inflammation may be higher depending on your diet — sugar, processed meats, and fried foods can all cause inflammation in your body. Limiting these foods can help reduce inflammation and reduce the risk of chronic disease.
Here are five common foods that cause inflammation.
1. Sweet food
Foods high in sugar such as soda and baked goods can trigger inflammation in two ways:
Sugar stimulates the production of fatty acids in your liver. “When the body digests these fatty acids, the compounds they produce can trigger an inflammatory process,” says Velonda Anderson, nutritionist and CEO of Sweet Potato Delights.
Eating sugary foods causes your body to produce more insulin, which in turn can increase body fat. This is a problem because “fat cells can produce chemicals in the body that cause inflammation,” says Diane Javelli, clinical dietitian at the University of Washington Medical Center and owner of Belly by Javelli.
“Limiting the amount of high-sugar foods such as cakes, pastries, candy, and soda can help maintain a healthy body fat percentage” and reduce the risk of inflammation, says Javelli.
2. Red meat and processed meat
Processed meat is meat that has been modified through pickling, salting, smoking, or adding preservative chemicals, says Anderson.
Some examples of processed meats are:
Smoked pork.
Daging deli.
hot dog.
Beef jerky.
Chicken nugget.
Processed meat and red meat tend to be high in saturated fat. Research has found that eating fatty processed meats and red meat can lead to weight gain and inflammation.
3. Some cooking oil
Many common cooking oils contain a type of fat called omega-6 fatty acids. Omega-6 fats aren’t necessarily bad — your body uses them for energy and normal growth.
But your omega-6 fats should be balanced with the omega-3 fats you can get from foods like salmon, mackerel, and flaxseed. If you eat too much omega-6 fats, it can throw off this balance, which triggers inflammation.
Some common cooking oils that contain omega-6 fats include:
Corn oil.
Canola oil.
Sunflower oil.
Safflower oil.
Peanut oil.
4. Fried foods
Fried foods such as chicken nuggets, donuts, and French fries are major causes of inflammation for several reasons, including:
Fried foods tend to have high levels of omega-6 fatty acids.
They often contain trans fats.
READ ALSO: Tourists Drowning While Playing Snorkeling at Ngandong Beach, Gunungkidul
“Fried foods produce compounds in the body called advanced glycation end products, also known as AGEs. These compounds directly stimulate inflammation in the body,” says Anderson.
Anti-inflammatory foods
There are also many anti-inflammatory foods that can help fight chronic inflammation in your body. These foods are rich in key compounds such as antioxidants and omega-3 fatty acids that work to reduce levels of inflammatory proteins.
Some of the main anti-inflammatory foods to add to your diet include:
Fat fish.
Extra-virgin olive oil.
Fruits and vegetables such as oranges, broccoli, and bell peppers.
Gila.
Berry
Tomatoes
Source: JIBI/Bisnis.com
–
