Are you one of the many confused by what foods cause inflammation? There are many ‘experts’ selling their opinion but unfortunately these opinions are often not backed up by science. Let’s clear up fact from fiction of 4 common myths on inflammation.
Myth: Gluten causes inflammation.
Fact: Unless you have celiac disease or are intolerant to gluten including gluten sources of whole grains is beneficial for your health. Research has shown that those who choose to remove gluten from their diet by choice have reduced number and variety of good bacteria in their gut. Having more and a good variety of good bacteria in your gut means your body functions better as your good bacteria communicate and help look after many organs in your body from your brain to your liver. Good bacteria also help keep your body in an anti-inflammatory state by creating a healthy environment in your guts and releasing chemicals and gases which decrease your risk of many diseases and cancers.
Myth: Milk causes inflammation.
Fact: Unless you have an allergy to milk this is one of the most nutrient dense and healthy beverages for your body. Even if you are lactose intolerant most people can drink up to half a glass of milk daily without an issue. Milk contains many nutrients which help reduce inflammation by promoting optimal body function from B12 for healthy mind and immune function, calcium and phosphorous for strong bone and teeth, vitamin B2 to help your body convert food to energy, potassium for healthy blood pressure, iodine for healthy thyroid and metabolism and skin maintenance.
Myth: Sugar causes inflammation.
Fact: Define sugar. Dairy, whole grains and fruit contain forms of sugar. However, these foods in their whole form do not promote inflammation and in fact are anti-inflammatory to your body. These foods are high in fibre and antioxidants which help your body fight the inflammatory reactions your body is exposed to, reducing your risk of disease, cancer and slowing the aging process. It is the refined carbohydrates and added sugars from cakes, biscuits, sweets and sauces which are the culprits.
Myth: All fat is bad.
Fact: Fat is essential for an anti-inflammatory state. Fat is needed for your body to produce hormones, pad the soles of your feet, protect your organs from damage and absorb the fat-soluble vitamins A, D, E and K, some of which are essential for immune function. The types of fat which are your body’s friend are the monounsaturated and polyunsaturated, focusing more on omega-3 fats compared to omega-6 fats. These types of fats can be found in extra virgin olive oil, avocado, nuts and seeds and fatty fish. Your brain is made up of 60% fat and of this the omega-3 fat makes up the largest part. It is the trans and saturated fats found in your takeaway chips, on red and white meats, processed cakes and biscuits, chocolate and processed meats which enhance inflammation.
Take home message: be careful who you trust as a nutrition expert. Overly restricting your diet can promote inflammation and there is sadly much more nonsense than fact available at your fingertips.
