The One Dinner Food That Makes Inflammation So Much Worse, According To Experts
March 4, 2023 by Faith Geiger
Over time, inflammation can lead to a range of serious health risks, from obesity to heart disease. Luckily, there are plenty of healthy habits you can practice on a daily basis in order to keep inflammation at bay, from getting enough exercise to sprinkling anti-inflammatory spices on your meals. However, it’s also important to be aware of the mistakes that could exacerbate the issue—and as it turns out, your diet is one major factor. In fact, there are many foods and ingredients that experts say you should limit your intake of as much as possible if you want to avoid chronic inflammation.
To discover one of the worst inflammatory dinner foods you should be aware of, we spoke to health expert Trista Best, dietitian for Balance One Supplements. She told us that fried chicken is one major culprit due to processed ingredients like oil and refined carbs. Learn more about the health effects of this food below.
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Fried Chicken
Whether you're stopping at KFC to pick up a big bucket or you're trying your hand at using your own fryer at home, there's no denying that fried chicken can be finger lickin' good. However, experts warn that it can also be highly inflammatory, putting you at risk for a range of health complications when eaten in excess.
Best says much of the issue with friend chicken is the ingredients used to prepare it. "Fried chicken can be inflammatory because it is often prepared with high amounts of unhealthy fats and processed ingredients," she says.
One of the worst ingredients at hand is the oil. "When chicken is deep-fried in oil, it absorbs the oil and the heat can cause harmful compounds to form, such as advanced glycation end products (AGEs) and acrylamide," Best notes. She adds that consumption of these compounds has been linked to several chronic diseases, including heart disease and cancer. Yikes!
Then there's the issue of the breading. As Best points out, "Many fried chicken recipes and fast-food options are coated in flour or bread crumbs, which are often made from refined grains." These are grains that have been stripped of practically all of their fiber and nutrients, which means they offer virtually no nutritional value—but they do pack in the calories. Best warns that refined carbs can cause rapid spikes in your blood sugar level. "This can contribute to inflammation and insulin resistance, which are risk factors for chronic diseases," she says.
And, of course, fried chicken is typically loaded with salt. Unfortunately, the high sodium content is another major inflammatory red flag. Best explains that eating too much sodium can cause water retention and increased blood pressure, ultimately resulting in inflammation.
All in all, fried food is never a great option for your overall health. Chicken, however, is a great addition to your diet when it's prepared well. Luckily, there are plenty of healthy chicken recipes out there. Try throwing this protein on the grill and adding it to a salad for a nutritious, delicious dinner that your taste buds and your body will love!