High fructose intake has likewise been shown to increase several inflammatory markers in mice and humans 10 , 17 , 18 , 13 , 19 , Foods high in added sugar include candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries, and certain cereals.
It may also counteract the anti-inflammatory effects of omega-3 fatty acids. Artificial trans fats are likely the unhealthiest fats you can eat. Most margarines contain trans fats, and they are often added to processed foods to extend shelf life.
Unlike the naturally occurring trans fats found in dairy and meat, artificial trans fats have been shown to cause inflammation and increase disease risk 21 , 22 , 23 , 24 , 25 , 26 , 27 , 28 , In addition to lowering HDL good cholesterol, trans fats may impair the function of the endothelial cells lining your arteries, which is a risk factor for heart disease Consuming artificial trans fats is linked to high levels of inflammatory markers, such as C-reactive protein CRP.
In a randomized controlled trial including older women with excess weight, hydrogenated soybean oil increased inflammation significantly more than palm and sunflower oils Studies in healthy men and men with elevated cholesterol levels have revealed similar increases in inflammatory markers in response to trans fats 28 , Foods high in trans fats include French fries and other fried fast food, some varieties of microwave popcorn, certain margarines and vegetable shortenings, packaged cakes and cookies, some pastries, and all processed foods that list partially hydrogenated vegetable oil on the label.
Some scientists believe that certain vegetable oils, such as soybean oil, promote inflammation due to their very high omega-6 fatty acid content Although some dietary omega-6 fats are necessary, the typical Western diet provides far more than people need.
In fact, health professionals recommend eating more omegarich foods , such as fatty fish, to improve your omega-6 to omega-3 ratio and reap the anti-inflammatory benefits of omega-3s. In one study, rats fed a diet with an omega-6 to omega-3 ratio of had much higher levels of inflammatory markers than those fed diets with ratios of or However, evidence that a high intake of omega-6 fatty acids increases inflammation in humans is currently limited.
Controlled studies show that linoleic acid, the most common dietary omega-6 acid, does not affect inflammatory markers 32 , Vegetable and seed oils are used as cooking oils and are a major ingredient in many processed foods.
However, the evidence is inconsistent, and more research is needed. However, the truth is that not all carbs are problematic. Ancient humans consumed high fiber, unprocessed carbs for millennia in the form of grasses, roots, and fruits However, eating refined carbs may drive inflammation 34 , 35 , 36 , 37 , Refined carbs have had most of their fiber removed.
Fiber promotes fullness, improves blood sugar control, and feeds the beneficial bacteria in your gut. Researchers suggest that the refined carbs in the modern diet may encourage the growth of inflammatory gut bacteria that can increase your risk of obesity and inflammatory bowel disease 34 , Refined carbs have a higher glycemic index GI than unprocessed ones.
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Our Signature partners make their mark by helping us identify new and meaningful resources for people with arthritis. Our Supporting partners are active champions who provide encouragement and assistance to the arthritis community. When you have arthritis, your body is in an inflammatory state, which can trigger pain and other symptoms. Why is topical vitamin C important for skin health?
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