Though inflammation is a normal, healthy bodily process, chronic inflammation may lead to a slew of negative health effects. So avoiding foods that can cause inflammation is key. Dietitians say there’s one, in particular, that may be worse than others: refined carbohydrates.
Before you go cutting the entire food group from your menu, remember moderation is key.
Meet the experts: Amy Lee, M.D., a medical nutrition specialist; Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook.
But if you’re concerned about chronic inflammation and want to dial down your intake of foods that may contribute, experts say refined carbohydrates and foods eats contain added sugars are a good place to start. This may include:
- White bread
- Pasta
- Pastries
- White rice
- Breakfast cereal
- White flour
- Sweet desserts
- Soft drinks
So, how may these foods contribute to inflammation? “Excess refined carbs and added sugars can increase blood sugar, which increases production of inflammatory cytokines,” Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook, has explained.
But again, not all inflammation is bad. “In respect to healing and immunity, we describe inflammation as a state when the body’s immunity is revved up or working to fight off something,” Amy Lee, M.D., a medical nutrition specialist, previously told Prevention. “This can be a simple cold/flu or chronic disease, pain, or just dealing with something in the environment.”
When these immune processes are working as they should, inflammation increases when there’s something to fight and then backs off when you’re healthy. But sometimes it doesn’t back off, resulting in a state of chronic inflammation that may cause a host of problems.
According to a study published in Frontiers in Immunology, high-sugar processed foods may be a key dietary contributor to excess inflammation. More specifically, these foods disrupt normal cytokine production. Cytokines are signaling proteins that help manage inflammation in your body, according to the Cleveland Clinic. There are two types of cytokines: Those that trigger inflammation and those that stop it. But if cytokine production becomes too high, the messaging between cytokines may get jumbled, potentially leading to excess inflammation, tissue damage, and even the development of conditions like autoimmune diseases, metabolic disorders, sepsis, and cancer.
The key to maintaining a healthy, inflammation-fighting diet is balance. Enjoy refined carbohydrates in moderation. Opt for foods made with whole grains or those that don’t contain any added sugars more often than not. It may help reduce your chances of chronic inflammation.
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