- Inflammatory foods can damage DNA, increase insulin resistance, and increase your risk of disease.
- Sugary foods can trigger inflammation by stimulating the production of fatty acids in the liver.
- Processed meats like jerky or bacon are high in saturated fats that cause inflammation.
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Your body uses inflammation to fight disease and heal injuries, but long-term chronic inflammation can be dangerous:
Your risk of chronic inflammation may be higher depending on your diet: Foods like sugar, processed meat, and fried foods can cause inflammation in your body. Limiting these foods can help reduce inflammation and lower your risk of chronic disease.
Here are five common foods that cause inflammation.
1. Sugary foods
Foods that are high in sugar, such as sodas 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 resulting compounds can trigger inflammatory processes,” he says. Dr. Velonda Andersonnutritionist and CEO of sweet potato treats.
- Eating sugary foods causes your body to produce more of the hormone insulin, which in turn can increase body fat. This is a problem because “fat cells can produce chemicals in the body that lead to inflammation,” it says Diana Javalli, clinical dietitian at the University of Washington Medical Center and owner of Javelli Belly.
“Limiting the amount of high-sugar foods like cakes, cookies, candy, and soda can help maintain a healthy percentage of body fat” and reduce the risk of inflammation, says Javelli.
2. Red meats and processed meats
Processed meats are meats that have been modified by curing, salting, smoking, or adding preservative chemicals, says Anderson.
Some examples of processed meats are
- Bacon
- sausages
- hot dogs
- Dried meat
- Chicken Nuggets
Both processed and red meats tend to be high in saturated fat. Studies show that eating processed fatty meats and red meats can cause weight gain and inflammation.
3. Some cooking oils
Many common cooking oils contain a type of fat called omega-6 fatty acids. Omega-6 fats are not necessarily bad: your body uses them for energy and normal growth.
But your omega-6 fats must be in a careful balance with omega-3 fats that you can get from foods like salmon, mackerel, and flaxseed. If you eat too much omega-6 fat, you can upset 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 like chicken nuggets, donuts, and French fries are big culprits for inflammation for a number of reasons, including:
- Fried foods tend to have high levels of omega-6 fatty acids.
- They often contain trans fat.
- “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 which can help fight chronic inflammation in your body. These foods are rich in key compounds like antioxidants and omega-3 fatty acids that work to reduce levels of inflammatory proteins.
Some key anti-inflammatory foods to add to your diet include:
- fatty fish
- extra virgin olive oil
- Fruits and vegetables like oranges, broccoli, and bell peppers.
- Walnuts
- berries
- Tomatoes
Insider Takeaways
Inflammation is a major health concern, and your diet can have a huge effect on the levels of inflammation in your body. Avoiding foods like sugar, packaged snack foods, and red meat can help you control inflammation and lower your risk of chronic diseases like
But keep in mind that the overall content of your diet is more important than any one food. “In other words, if your diet is high in fruits, vegetables and whole grains with moderate amounts of lean protein, the occasional snack of your favorite sweet or salty snack or even a fatty meal isn’t going to be a deal breaker.” Javalli says.
