1. Avoid Processed Meat With Added Sugar
The combination of processed meats with added sugars exacerbates the inflammatory response in the body. The excessive consumption of added sugars can lead to spikes in blood sugar levels, triggering inflammatory pathways and contributing to chronic inflammation. Moreover, this type of meat is often high in calories and unhealthy fats, making them a significant contributor to excess calorie intake and weight gain.
The added sugars in meats are often overlooked, which is why Jacek Szymanowski, PN certified nutritionist and health coach, brings attention to some examples. "Some processed meat, particularly those in marinades such as teriyaki chicken and barbecue ribs, may contain added sugar. Excess sugar consumption causes inflammation and may lead to weight gain over time," he notes.
2. Avoid Flavored Coffee Drinks
These beverages, ranging from flavored lattes to sweetened iced coffees, frequently contain substantial amounts of added sugars. The excessive consumption of liquid sugars in flavored coffee drinks can lead to rapid spikes in blood sugar levels, triggering an inflammatory response in the body. Its significant sugar content is widely known for contributing to extra weight when consumed excessively.
Kimberly Booker, RD, elaborates further and reveals that "these drinks often contain high amounts of added sugars, syrups, and whipped cream, contributing to excessive calorie intake. The high sugar content can lead to inflammation and increased fat storage. Consuming liquid calories alongside a meal may not provide the same feeling of fullness as eating solid food, potentially leading to additional calorie consumption throughout the day. The combination of caffeine and sugar may also disrupt blood sugar levels and contribute to inflammation over time."
3. Avoid Fast Food
Trans fats, commonly found in many processed foods at grocery stores, are artificially created fats. Despite some countries implementing regulations to limit trans fats in food products, they can still be present in various snacks, baked goods, and fried foods on grocery store shelves.
"Burgers, fries, chicken nuggets, and other fast food items are typically high in trans fats, refined carbohydrates, and sodium," Catherine Gervacio, registered dietitian for Living.Fit, says. "Trans fats have been associated with promoting inflammation in the body," she explains. "Inflammation can affect the digestive system, leading to bloating and discomfort." Yikes!
4. Avoid Refined Carbs
Refined carbohydrates, often found in processed foods like white bread, sugary snacks, and pastries, have been closely associated with inflammation and the development of gut fat. These carbohydrate sources are rapidly digested and cause rapid spikes in blood sugar levels, leading to a surge in insulin production.
"Foods made with refined grains, such as white bread, white rice, and pastries, can cause inflammation and weight gain as they are rapidly broken down into sugar in the body," Mary Sabat MS, RDN, LD from BodyDesignsbyMary, shares.
Opting for whole, unprocessed carbohydrates like whole grains, fruits, and vegetables can help regulate blood sugar levels, reduce inflammation, and contribute to a healthier distribution of body fat.
5. Try Salmon
Salmon stands out as a nutritional powerhouse, known for its dual benefits of combating inflammation and aiding in weight loss. Rich in omega-3 fatty acids, particularly EPA and DHA, salmon possesses potent anti-inflammatory properties that help reduce inflammation throughout the body. This not only alleviates the symptoms of chronic diseases but also supports overall well-being. Moreover, the high protein content in salmon promotes feelings of fullness and helps regulate appetite, making it an excellent choice for weight loss.
"Fish like salmon are rich in omega-3 fatty acids, which have potent anti-inflammatory properties. They can help reduce inflammation in the body and potentially prevent weight gain by improving insulin sensitivity," Dr. Tez Pratap Singh, MD, says.
6. Try Leafy Greens
Leafy greens, such as spinach, kale, and Swiss chard, are renowned for their potent anti-inflammatory properties, thanks to their high concentration of antioxidants, vitamins, and minerals. These nutrients help combat oxidative stress in the body, thereby reducing inflammation, which is often linked to chronic diseases like heart disease and diabetes. Additionally, leafy greens are incredibly low in calories while being packed with fiber, making them an excellent choice for weight loss.
"Spinach, kale, and Swiss chard are excellent sources of vitamins, minerals, and phytonutrients. They can reduce inflammation and support weight loss by offering low-calorie, nutrient-dense options," Singh notes.
To incorporate these superfoods into your diet, try whipping up a vibrant salad loaded with spinach, kale, and arugula, then topping it off with grilled salmon for a nutritious and satisfying meal. You can also toss some leafy greens into your morning smoothie for a nutrient boost, or sauté them with garlic and olive oil as a tasty side dish. When it comes to salmon, try baking or grilling fillets and serving them alongside a colorful array of roasted veggies and a bed of leafy greens.
7. Try Blueberries
Packed with antioxidants, these little berries exhibit anti-inflammatory properties that can benefit various aspects of our well-being.
"Blueberries are one of the highest antioxidant containing fruits that are also loaded with fiber and other nutrients including vitamin C, A, K, potassium, and manganese. The high amount of antioxidants is great for fighting off inflammation throughout the body, including your brain and heart," Jesse Feder, RDN, CPT, says.
He also adds that the abundance of fiber is excellent for fostering better digestion and facilitating nutrient absorption, crucial for overall bodily wellness. Additionally, the array of vitamins and minerals plays a key role in optimizing various bodily functions, particularly those linked to brain and heart health.
8. Try Greek Yogurt
Packed with protein, Greek yogurt aids in muscle maintenance and repair, supporting overall physical strength. The probiotics found in Greek yogurt contribute to a healthier digestive system, promoting gut health and nutrient absorption.
"Greek yogurt is loaded with anti-inflammatory properties due to the high amount of probiotics or healthy bacteria. These bacteria can help optimize gut health, which is essential for digestion, nutrient absorption, brain health, and heart health. Additionally, this can help reduce inflammation throughout the gut and rest of the body. Lastly, Greek yogurt is a great source of protein which is essential for supporting our bodies lean muscle tissue," Feder shares.