A diet made up of inflammatory foods is behind many diseases. That's why it's important to know what these foods are, how our bodies process them and what the adverse effects are.
Inflammation can be defined as a set of biochemical, physiological and immunological changes in response to "aggressive" stimuli. The acute inflammatory process is beneficial and keeps us alive. For example, when we suffer trauma or contact with a pathogen, the inflammatory process that develops will help us recover and heal. On the other hand, a chronic inflammatory process harms the body. Part of the inflammatory processes that occur in our bodies can be triggered by foods with inflammatory potential, such as processed, fried and refined foods, among others. A diet made up of inflammatory foods is behind the origin of many diseases. That's why it's important to know what these foods are, how our bodies process them and what adverse effects they have on health and weight management.
We constantly hear about inflammation in the body, but what causes it?
An organism that is constantly inflamed develops other problems and illnesses which, in the long term, tend to evolve and become a cause for concern. In our day-to-day lives, we eat a lot of foods without knowing the impact they have on our bodies and, in parallel, we tend to have routines that have a strong impact on our health.
We share some of the factors that generally contribute to an inflammatory diet:
- Stress at work;
- The hustle and bustle of everyday life;
- Lack of time to cook;
- Lack of knowledge about the food we eat;
- Sedentary lifestyle
Which foods are inflammatory?
Processed foods
Processed foods are those that have been altered from their natural form, such as bread, yogurt, cheese, pasta, etc. The bread we eat today contains genetically modified wheat, with a higher amount of gluten, causing reactions that can affect the digestive tract, respiratory tract and skin, for example. It can also be responsible for a range of symptoms such as poor digestion, heartburn, rhinitis, sinusitis and migraines, among others. In turn, dairy products can cause the same undesirable symptoms and chronic illnesses. The protein in milk is highly inflammatory, but removing lactose from milk is not an option when the problem is related to inflammation.
It's worth noting that it's not just the composition of the food itself that may not be beneficial to health, but also the fact that it undergoes a refining process. When we remove the fiber from the food (which occurs with the refining process), the glucose present in it will be absorbed on a large scale, with consequences on insulin regulation and consequently on weight. On the other hand, most of the processed foods we consume contain substances to maintain their durability, taste or color - the so-called ultra-processed foods. These foods contain trans fats, identified on labels as "hydrogenated vegetable fat" or "partially hydrogenated", sweeteners, colorings and other harmful and carcinogenic substances that increase the silent inflammatory state of our bodies and should therefore be avoided as much as possible.
As strange as it may sound, a sandwich with cheese and a latte, or toast with butter and orange juice are highly inflammatory combinations. So when preparing your breakfast, opt instead for foods in their natural form such as eggs, fruit and vegetables, oil seeds and other healthy fats.
Sugar
Consuming too much sugar, especially that found in sugary drinks, is quite dangerous because once it is in the bloodstream, it ends up causing an inflammatory process within the cells, which is also linked to insulin resistance, the accumulation of visceral fat and an increased risk of cardiovascular disease. Sugar intake can also cause local inflammation in the intestine.
Other foods
Another highly dangerous substance when it comes to inflammation is Acrylamide. This substance forms naturally during the preparation of food when the temperature exceeds 100ºC, such as when frying, toasting, grilling or baking. Prefer steamed food. One option for grilled foods is to always marinate the food before grilling. This greatly reduces the production of this substance.
What diseases are associated with eating inflammatory foods?
The body has mechanisms capable of dealing with inflammation and restoring itself when exposed to small amounts sporadically. However, in the long term, constant exposure to inflammation caused by food can be associated with the onset of chronic diseases such as diabetes, obesity, cancer, heart disease, intestinal diseases (irritable bowel syndrome, rectocolitis, diarrhea...), rheumatic diseases, among others.
In short, it's important to eat "real food", fresh, organic and nutrient-rich food. We are what we eat, and our health is a reflection of our decisions in terms of both diet and exercise.
Pay extra attention to the food you eat and make an effort to keep fresh food in your daily diet.
