Watch out for inflammatory foods
MALAYSIA – Inflammation has been clearly identified as the key culprit in many chronic diseases that kill millions of people every year, including heart disease and cancer.
According to the World Health Organisation (WHO), cardiovascular disease caused an estimated 17.3 million deaths in 2008, while cancer caused 7.6 million deaths in the same year. Millions more people live with the debilitating effects of these diseases.
Inflammation at the cellular level is also implicated in premature ageing, food allergies and asthma.
However, research now shows that the risk of heart disease, cancer and premature ageing can be modified with lifestyle changes, particularly to the diet. The foods we eat have pro- or anti-inflammatory properties and can promote or prevent inflammation in the body.
Sugars
Sugar, found in so many of the processed foods and beverages that are prevalent in our diet today, is an inflammatory compound that increases the risk of obesity, type 2 diabetes and the metabolic syndrome.
Our major sources of sugar are sugar-sweetened beverages like soft drinks and fruit juices, pastries, cakes, candies, chocolates and desserts.
When buying processed foods, check the sugar content on the food labels. They may appear under various names like corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose.
You can still delight your sweet tooth by eating foods and snacks with natural sugars, not added sugars. Eat fresh or dried fruits like dates, figs, persimmons, kiwis, tangerines and various types of berries. Use natural sweeteners like honey, stevia or blackstrap molasses.
Refined grains
Refined grains have had all the goodness removed from them, such as fibre and vitamin B, and they end up only providing calories. Just like refined sugars, refined grains may promote the onset of cancer, diabetes and coronary disease if consumed excessively.
White rice, white flour, white bread, noodles, pasta, biscuits, cereals and pastries are the most common sources of refined grains. Try to cut down on these and eat more unpolished and unrefined grains.
Dairy products
Although we would like to believe that milk is good for us, it can be a poor food choice for people who cannot digest dairy products. As much as 60 per cent of the world’s population cannot digest milk because it is not the norm to be able to digest milk once past infancy.
Dairy produces an inflammatory response in those who are intolerant, including stomach discomfort, constipation, diarrhoea, skin rashes, acne, hives and breathing difficulties in susceptible people.
Dairy products do not only include milk, yoghurt and cheese, but also foods with hidden dairy content such as bread, cookies, crackers, cakes, cream sauces and cereals. The presence of milk or dairy will be listed in the ingredients list of the product label.
Alternatives for milk and dairy products are kefir and unsweetened yoghurt, which are more easily broken down in the stomach.
Common vegetable cooking oils
The ratio of omega-6 to omega-3 fatty acids in our diet can affect the level of inflammation in the body. If you consume a lot of common vegetable oils like grapeseed, cottonseed, safflower, corn and sunflower oils, you will have too much omega-6 compared to omega-3, which promotes inflammation.
You should be aware that you could consume these oils not only from home-cooked food, but also in hawker stalls, restaurants and from processed foods.
As much as possible, replace these omega-6-rich oils with other types of oils that have a more balanced omega-6 to omega-3 ratio (if possible, one-to-one), such as macadamia oil or extra virgin olive oil. Cut down on eating or buying outside food.
Trans fats
You probably already know about trans fatty acids and their detrimental effects on heart health. Trans fats increase LDL (“bad”) cholesterol in the body while reducing HDL (“good”) cholesterol.
But trans fats also promote inflammation and insulin resistance, further increasing the risk of heart disease and metabolic syndrome.
Trans fats can be found in any foods prepared using partially hydrogenated vegetable oil, margerine and/or vegetable shortening. These are usually deep-fried foods, fast foods and commercially-baked goods.
To reduce your intake of trans fats, avoid eating deep-fried foods and fast foods prepared outside. Choose processed foods that do not contain partially hydrogenated vegetable oils or vegetable shortening in the ingredients list.
Feedlot farm animals
Remember the pro-inflammatory high omega-6, low omega-3 ratio? Animals bred on feedlot farms are fed this type of pro-inflammatory diet, consisting of grains like soybeans and corn.
These animals are raised in cramped environments, making them highly sedentary and fat. They are also injected with hormones and antibiotics so that they grow faster and do not fall ill.
Instead of eating meat from these feedlot-bred animals, choose organic, free-range meat instead. These animals are fed grass and can roam freely, so they contain higher levels of omega-3 and less saturated fats.
Red meat and processed meat
Lovers of steak, pork and lamb chops beware: red meat has been found to contain a molecule called Neu5Gc that stimulates an immune response from the body after it is eaten. The immune response may trigger a low-grade, chronic inflammatory response that has been linked to cancer and heart disease.
Those who love eating sausages, ham, salami and burgers are also in trouble. The World Cancer Research Fund and the American Institute for Cancer Research has found that processed meats that have been smoked, cured, salted or chemically preserved are possibly a cause of colon, rectal, oesophageal and lung cancer.
Cut down on your red meat intake to once a week and eat more organic vegetables, poultry and fish. Avoid processed meats as much as possible.
Alcohol
Drinking alcohol on a regular basis can increase inflammation in the body, especially to the oesophagus, larynx and liver. This could eventually lead to tumour growth in these sites and cause cancer.
Instead of alcohol, just drink plain water or green tea, which anti-oxidant and anti-inflammatory properties. Limit alcohol to no more than one drink per day.
Artificial food additives
Artificial sweeteners like aspartame and seasoning like monosodium glutamate (MSG) are believed to trigger inflammatory responses, particularly in people who are already suffering from inflammatory diseases like rheumatoid arthritis.
These food additives can be found in pre-packaged foods or food prepared in hawker stalls and restaurants. You can either reduce your intake of these foods or ask for “no MSG” when ordering food. If you must use any food additives, choose natural ones like herbs, spices or natural sweeteners.
This is not an exhaustive list of inflammatory foods, but you can use it as a guide to start eating a healthier diet. Some people may have an inflammatory response to other types of foods that they are sensitive to, such as gluten, nuts or eggs.
Pay more attention to your body and any symptoms that may occur and look at what food you may have eaten to trigger that response. If you feel better from having avoided that food for about two weeks, then it is probably the culprit.
The food could be something perfectly “normal” that you have been eating all along, and the symptoms could be as benign as headaches or tiredness. But imagine how much better you will feel if you eliminate the cause of these symptoms.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician & gynaecologist (FRCOG, UK). For further information, visit www.primanora.com. The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
Source: Women’s World
