Chronic Inflammation (Part III) - Our Food Choices Matter
How does the food that we eat contribute to the chronic inflammation in our bodies. From refined sugars, processed foods, and oils with trans fats and omega 6 fatty acids verses fish, green leafy vegetables, good oils rich in omega 3 fatty acids, nuts and olives, berries, fermented foods, and supplements such as Turmeric Curcumin and Omega 3 fatty acids.
MM Miller
12/6/20253 min read
Chronic inflammation is a silent epidemic affecting millions worldwide. Unlike acute inflammation, which is a natural and necessary response to injury or infection, chronic inflammation can linger for months or even years without a clear cause, often leading to serious health issues such as heart disease, diabetes, and autoimmune disorders. A crucial player in the equation of chronic inflammation is our diet. What we eat has a significant impact on our inflammatory levels, and understanding the types of foods that contribute to or combat inflammation can empower us to make healthier choices.
The Role of Ultra-Processed Foods in Inflammation
Ultra-processed foods are items that contain little to no whole food ingredients and are often laden with additives to enhance flavor, texture, and shelf life. These can include refined sugars, preservatives, and other non-nutritive substances. Research indicates a strong correlation between the consumption of these foods and elevated inflammation levels in the body. For instance, refined sugars found in sugary snacks, baked goods, and soft drinks can trigger the release of inflammatory markers.
Fast food, a staple of modern convenience, exemplifies the detrimental effects of ultra-processed foods. Often high in trans fats, added sugars, and sodium, fast foods are notorious for fueling chronic inflammation. The meats used in fast food menus can be particularly problematic. Highly processed meats, such as sausages and nuggets, are not only rich in unhealthy fat but also packed with preservatives like nitrates that promote inflammation.
The Harmful Effects of Certain Oils
Not all fats are created equal. While some fats are essential for our bodily functions, others can exacerbate inflammation. Oils high in trans fats and omega-6 fatty acids, such as corn oil, soybean oil, canola oil, sunflower oil, and safflower oil, can skew the balance of omega-3 and omega-6 fatty acids in the body. This imbalance is critical because omega-6 fatty acids are inflammatory while omega-3s are anti-inflammatory. Regular consumption of these oils might lead to excessive inflammation, contributing to various health problems.
The Sweet Problem: High Fructose Corn Syrup and Sugary Drinks
In recent years, high fructose corn syrup (HFCS) has become a predominant sweetener in many processed foods and sugary drinks. HFCS has been shown to promote inflammation through various mechanisms including insulin resistance, increased fat deposits, and the promotion of metabolic disorders. Drinks loaded with sugar not only provide empty calories but also can spike blood sugar levels, leading to a cascade of inflammatory responses in the Foods That Fight Inflammation
Making Good Food Choices
While many foods can worsen inflammation, numerous delicious options can help combat it. Here are some foods worth incorporating into your diet:
1. Green Leafy Vegetables: Spinach, kale, and Swiss chard are rich in antioxidants and vitamins that help reduce inflammation.
2. Nuts: Almonds and walnuts are packed with healthy fats and anti-inflammatory compounds. A small handful a day can make a significant difference.
3. Fatty Fish: Salmon, mackerel, tuna, and sardines are excellent sources of omega-3 fatty acids, which are known for their anti-inflammatory properties.
4. Whole Grains: Foods like quinoa, brown rice, and whole oats provide fiber and essential nutrients that help manage inflammation levels.
5. Fruits: Berries, oranges, and apples are rich in antioxidants, which can combat oxidative stress and inflammation in the body.
6. Healthy Oils: Instead of reaching for the highly processed oils, opt for olive oil, avocado oil, and even real butter, beef tallow, or lard in moderation. These contain healthier fats that can support a balanced inflammatory response.
Turmeric: thanks to its active ingredient curcumin, has the potential to enhance levels of brain-derived neurotrophic factor (BDNF), which may aid in promoting neuronal growth and combating degenerative processes.
Omega 3 Fatty Acid: Supplementing with omega-3 fatty acids can help reduce inflammation by lowering the production of inflammatory molecules and promoting the synthesis of anti-inflammatory substances in the body.
Fermented foods: Fermented foods play a significant role in promoting mental well-being by enhancing the gut-brain connection. Items such as yogurt, kefir, and sauerkraut are rich in beneficial bacteria that can aid in diminishing systemic inflammation.
Making Dietary Changes for Better Health
With the overwhelming evidence of the connection between diet and inflammation, it’s imperative to make mindful food choices. While it may appear daunting at first, small, gradual changes can lead to substantial health improvements over time. Start by reducing the intake of ultra-processed foods and sugary drinks while simultaneously incorporating more anti-inflammatory foods into your daily routine.
By being intentional about what we consume, we can mitigate the risks associated with chronic inflammation and enhance our overall well-being. In the fight against chronic inflammation, knowledge is power, and your dietary choices can be one of the most potent tools at your disposal. Embrace a colorful, variety-rich diet, filled with natural, whole foods, and enjoy the journey toward better health!