Many people for the last couple of years have been eating common unhealthy diets without realizing the level at which they are risking their lives. In addition, you are likely to see people eating from the city restaurants that prepare these fast foods. Ultimately, they end up suffering from the inflammatory diseases like cancer, stroke, and even heart attack among others. If you are one of those people who may want to keep fit, be healthy while avoiding the above diseases, here is the list of the inflammatory foods to avoid:
1. Insoluble Fats
As you walk on the most streets, you are likely to see many young people eating funny diets like burgers, fries, and many more. These foods often have high levels of cholesterol that can be very unhealthy to your body. This is one of the inflammatory foods to avoid.
2. Animal Meat
Animal meat is known to be amongst the inflammatory foods to avoid due to the high level of omega 6 fatty acids that can sometimes accelerate the inflammation rate in your body system. This may sometimes cause many diseases to your body.
3. Processed Cooking Oils
Most of people often use these processed cooking oils when they prepare their foods without realizing the high level of the omega 6 fatty acids that they do digest from the foods. This may cause several inflammation diseases like stroke, cancer or heart attack while putting your health at risk.
4. Monosaccharides and Unsaturated Sugars
The latest health statistics indicated that taking monosaccharides is one of the inflammatory foods, which can lead to several health problems such as inflammation diseases as well as obesity. This can ultimately put your health at risk especially if you want to maintain your health at the highest level.
Having facts on the four inflammatory foods to avoid will give the ideas how you can stay healthy at the same time saving thousands of dollars that most people spend when seeking medical help.
Eliminating inflammation through your diet is a little bit tricky and requires in depth knowledge about what foods to eat and what to avoid. There are some foods that trigger inflammation (inflammatory foods) and others which reduce inflammation (the anti inflammatory foods). Therefore, choosing the right foods to eat may bring you a notch higher when trying to eliminate inflammation. In this blog I will bring you up so speed with some inflammatory foods to avoid.
Inflammatory Foods to Avoid
- Refined Sugar
Studies done by different medical researchers show that consumption of a lot of sugar (refined sugar) may cause inflammation in the body. So, try to avoid any refined sugars like white sugar, turbinado sugar, corn syrup, confectioners sugar and so on. In addition, it is also recommended to avoid the artificial sugar sweeteners.
- Vegetable Oils
Oils such as safflower, sunflower, soy, corn and peanut contain high levels of linoleic acid which has very high pro inflammatory properties for the body. In addition, many vegetable oils contain high amounts of omega 6 fatty acids and very low omega 3. This unbalanced ratio promotes inflammation in your body and is also likely to make you more susceptible to other chronic diseases.
- Trans Fats
Even though processed foods are usually very delicious, they contain low nutrition and high amounts of trans fats. These trans fats promote inflammation, obesity and increase the level of bad cholesterol in your body. Some foodstuffs containing such trans fats include burgers, pizzas, potato fries and hotdogs.
- Nightshade Vegetables
This group of vegetables contain a chemical alkaloid known as solanine which triggers inflammation in certain people. To be on the safe side, it is only advisable to avoid this group of vegetables. They include white potatoes, paprika, tomatoes, peppers and eggplants.
- Food Additives
Today, a lot of food additives are added in food products. So, you need to be very careful when shopping for any food item. These food additives are known to trigger inflammatory responses in your body thus they should be completely avoided. Some of the additives include MSG and aspartame.
These are just some of the inflammatory foods to avoid when trying to cope with body inflammation. Apart from avoiding these foods, you need to follow healthy habits to keep inflammation at bay. That's all there is to know about inflammatory foods to avoid.
People that have been diagnosed with rheumatoid arthritis understand what pain is. Medication is prescribed in a lot of these circumstances, but there are foods that are anti inflammatory in nature that can help reduce the inflammation naturally.
There isn't a specific diet that addresses the need for bringing down the inflammation, but the following list of foods that are anti inflammatory can help lower it considerably.
Here is a list of foods that are anti inflammatory that should be added to the diet:
Fish has long been known to carry a lot of omega 3 fatty acids and that is good for the body. Fish combats cholesterol and the fats that are in the blood. The best types of fish to eat are salmon, herring, sardines and anchovies.
* Whole Grain Foods
This category of foods includes oatmeal, brown rice and barley. Studies have been performed when people who have eaten these type of foods have shown that levels of CRP (C-reactive protein) were reduced. The lower the level of CRP the lower the inflammation was measured.
Other whole grain foods include whole wheat pasta and breads. A by-product of eating whole grain foods is weight management. Whole grain eliminates the refined carbohydrates that are found in white bread and white rice.
* Olive Oil
The use of olive oil within a diet has been shown to reduce the production of chemicals that are identified in inflammation. Extra virgin olive oil has the highest content of the proper nutrients to fight off the inflammation that affects people.
The following list of vegetables can be a bonanza for the salad lover. These vegetables are high in fiber, low in fats and have good antioxidants.
Kelp, broccoli, spinach, olives, spring onions, cabbage, Brussels sprouts and leeks.
All of these foods listed are foods that are anti inflammatory in nature and will help reduce the inflammation that so many people are afflicted with. Incorporating these foods into the daily diet will go a long way in having a healthy diet, maintaining weight control and alleviating the inflammation pain.
The healthy eating pyramid focuses on overall diet and health. It will help you make informed choices about what and how to eat.
Guidelines - Healthy Eating Pyramid
1. Daily Exercise for Weight Control and Staying Healthy
Weight control and exercise are linked by a basic fundamental of energy balance. You will gain more weight if you tend to eat more than what you burn. By exercising regularly, you will control your weight.
2. Vegetables and Fruits
The richest of all foods in protein, fiber, vitamins, minerals, macro and micro nutrients and enzymes, these occupy the largest place in the healthy eating pyramid, stressing their importance. By eating adequate vegetables and fruits each day, you will stay healthy all through your life. It helps lower blood pressure, lower your risk of cancer and cardiovascular diseases, protects your vision as you get older and fights intestinal aliment.
3. Healthy Oils and Fats
Oils and fats are close to the base of the healthy eating pyramid. An average American derives almost one-third of their daily calories from fats. Therefore, it is important to consume healthy fats. These are found in nuts, seeds, olive oil, fatty fish like salmon, and avocados.
4. Whole Grains
Carbohydrates are essential for energy. Whole grains are its best source. Eat a diet that is rich in whole grains as it will help in controlling your blood sugar and your body's insulin level from rising and falling rapidly. This happens since the body cannot digest whole grains as fast as it can processed carbohydrates like white bread. Whole grains are found in brown rice, oatmeal and whole bread.
5. Beans, Nuts, Seeds and Tofu
These are all rich in proteins, fiber, vitamins and minerals. They are great for your heart, particularly walnuts, pecans, almonds, pistachios and hazelnuts.
6. Fish, Eggs and Poultry
These are rich sources of protein. Chicken and turkey are rich in protein and lower in saturated fat. Eating an egg for breakfast is a healthier alternative than a doughnut made of refined flour and fried in oil.
Follow these healthy eating habits for an overall improved dietary health.
Many people are much more health conscious today than they were a decade ago. There is increased demand for organic food and taking natural supplements. It is not difficult to prepare a healthy grocery list even if you are on a budget.
People who care about the food they eat know that organically grown products are much better for us, but they also cost more. One way to save money with a healthy grocery list is to buy fruit and vegetables that are in season. Berries can be frozen for later use, although strawberries will be quite soft when they thaw. However, they can be used in smoothies or added to plain yogurt or cereal. Other vegetables like cabbage, carrots, turnips, onions, and celery are usually quite reasonably priced at any time.
Another way to save money with a healthy grocery list is to buy plant based foods rather than animal based. Some people believe they cannot receive all the nutrition they need, including protein, unless they consume meat, eggs or dairy products. This is simply not true. Lentils, soy milk, kidney beans, navy or black beans, quinoa, tofu, brown rice, spinach, kale and garbanzo beans are all examples of nutritious food that provides protein. In addition, eating a plant based diet is good for heart health as you will avoid eating saturated fat. So the advantages of consuming a plant based diet is that you can receive all the nutrition your body needs and save money on food costs. One clever trick to save even more money is to buy the fruits and vegetables that are in season.
There are several foods that are good for healthy snacks. Plain popcorn prepared in a hot air machine is a satisfying and nutritious snack as no oil is required to pop the corn. Almonds, pine nuts and sunflower seeds have protein and are delicious to snack on or add to salads or other meals you prepare.
By preparing a healthy grocery list with organic, plant-based foods, you can enjoy the benefits of optimal nutrition even if you are on a tight budget.
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My name is Josef Bichler.
I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only and helping others to achieve their health objectives through lifestyle changes, detoxifying their body and through understanding the benefits of eating healthy.