Sunday, June 1, 2014

Avoid Foods That Create Inflammation and Reduce Your Risk of Heart Disease, Arthritis and Obesity

Avoiding foods that create inflammation in the body may reduce your risk of type II diabetes, heart disease, high blood pressure, arthritis, Alzheimer's, cancer, obesity and a host of other ailments. Here's a look at what you don't want to eat.
Flour
It doesn't matter whether it is whole grain flour or not. The starch in flour is quickly converted into glucose or blood sugar. Researchers have compared the effects of whole grain wheat bread to white bread and found that they have the same effect on blood sugar levels.
Basically, anything that contains flour is digested too quickly, which causes a spike in blood sugar and insulin levels. Any simple carbohydrate will cause the problem. Spikes in blood sugar and insulin levels contribute to systematic inflammation.
The goal is to keep blood sugar levels stable. You can do that by eating 5-6 small meals during the day rather than 2 or 3 large meals.
Real whole grains are complex, not simple carbohydrates. They include oatmeal and brown rice. The more natural the food looks, the better. It is heavily processed food that contributes to disease.
Trans-fatty Acids
Research has shown that the consumption of trans-fatty acids causes an increase in blood levels of inflammatory markers, which means they are foods that create inflammation in the arteries and blood vessels. This is a cause of age-related heart diseases like atherosclerosis. There is also a link between consumption of trans-fatty acids and various kinds of cancer.
In order to avoid food containing trans-fatty acids, read the label of ingredients and look for the words "partially hydrogenated". Food manufacturers are able to include the label "0 grams of trans fat", when the product contains less than 1 gram per serving. So, to avoid trans-fats entirely, you need to read the ingredients.
Too Many Omega-6 Fatty Acids
You must consume some omega-6 fatty acids, because they serve many functions in the body. The key is to try to balance your intake of omega 6s and 3s as much as possible. You can safely say that fatty beef, chicken and pork are foods that create inflammation, while fatty fish is an anti-inflammatory food.
Research indicates that some people consume 40 times more omega-6s than 3s. This is said to contribute to systematic or body-wide inflammation.
The researchers suggest that in addition to avoiding other foods that create inflammation, you should try to consume fewer omega-6s and more omega-3s. One way to get more omega-3s is to take a good fish oil supplement every day.By
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