Inflammation can be good or bad depending on the situation. On the one hand, it is a natural way to protect your body when you are injured or sick. It can help your body defend itself against disease and encourage healing. On the other hand, chronic, persistent inflammation is associated with an increased risk of diseases such as diabetes, heart disease and obesity. Interestingly, the food you eat can significantly affect the inflammation in your body.

Inflammation can occur in response to many triggers, some of which are difficult to prevent, including pollution, injury, or disease. However, you have much more control over factors like your diet. To stay as healthy as possible, reduce inflammation by taking care of your diet.

Here are 6 foods that can cause inflammation

Sugar and high-fructose corn syrup

Table sugar (sucrose) and high-fructose corn syrup (HFCS) are the two main types of added sugar in the Western diet. Sugar is 50% glucose and 50% fructose, while high fructose corn syrup makes up about 45% glucose and 55% fructose.

One of the reasons that added sugars are harmful is that they can intensify inflammation, which can lead to disease. In one study, mice fed high sucrose developed breast cancer that spread to their lungs, in part because of an inflammatory response to sugar. In another study, the anti-inflammatory effects of omega-3 fatty acids were attenuated in mice fed a high-sugar diet. Moreover, in a clinical trial in which people drank regular soda, diet soda, milk or water, only those from the regular soda group had increased levels of uric acid, which triggers inflammation and insulin resistance.

Sugar can also be harmful because it delivers excess fructose. Although small amounts of fructose in fruits and vegetables are fine, consuming large amounts of added sugars is a bad idea. Fructose intake is associated with obesity, insulin resistance, diabetes, fatty liver disease, cancer and chronic kidney disease. Researchers have also noticed that fructose is one of the foods that cause inflammation in the body. Fructose causes inflammation in the endothelial cells that line your blood vessels, which is a risk factor for heart disease. High fructose intake has also been shown to increase several inflammatory markers in mice and humans.

Foods high in sugar include candy, chocolate, soft drinks, cakes, donuts, sweet pastries and certain cereals.

Artificial trans fats

Artificial trans fats are probably the most unhealthy fats you can eat. They are created by adding hydrogen to unsaturated fats, which are liquid, in order to ensure the stability of firmer fats. On ingredient labels, trans fats are often listed as partially hydrogenated oils. Most margarine contain trans fats and are often added to processed foods to extend their shelf life.

Unlike natural trans fats found in dairy products and meat, artificial trans fats have been shown to cause inflammation and increase the risk of disease. In addition to lowering HDL (good) cholesterol, trans fats can damage the function of the endothelial cells that line your arteries, which is a risk factor for heart disease. Consumption of artificial trans fats is associated with high levels of inflammatory markers, such as C-reactive protein (CRP). In fact, in one study, CRP levels were 78% higher among women who reported the highest trans fatty acid intake.

In a controlled study, including older overweight women, hydrogenated soybean oil increased inflammation significantly more than palm and sunflower oil. Studies in healthy men and men with elevated cholesterol levels have found a similar increase in inflammatory markers in response to trans fats.

Foods rich in trans fats include french fries and other fried fast foods, some types of microwave popcorn, certain margarine and vegetables, packaged cakes, some pastries, and all processed foods that include partially hydrogenated vegetable oil on the label.

Vegetable and seed oils

During the 20th century, vegetable oil consumption increased by 130% in the United States. Some scientists believe that certain vegetable oils, such as soybean oil, promote inflammation due to the very high content of omega-6 fatty acids. Although some dietary omega-6 fats are essential, the typical Western diet provides much more than people need. In fact, health professionals recommend eating more omega-3-rich foods, such as fatty fish, to improve the ratio of omega-6 to omega-3 and reap the anti-inflammatory benefits of omega-3.

In one study, rats fed a 20: 1 omega-6 and omega-3 diet had much higher levels of inflammatory markers than those fed a 1: 1 or 5: 1 diet. However, evidence that high intakes of omega-6 fatty acids increase inflammation in humans is currently limited. Controlled studies show that linoleic acid, the most common omega-6 acid in the diet, does not affect markers of inflammation. More research is needed before any conclusions can be drawn.

Vegetable and seed oils are used as cooking oils and are the main ingredient in many processed foods.

Refined carbohydrates

It is true that not all carbohydrates are problematic. Ancient people have been consuming fiber, unprocessed carbohydrates in the form of herbs, roots and fruits for millennia. However, eating refined carbohydrates can lead to inflammation. Most fibers are removed with refined carbohydrates. Fiber promotes fullness, improves blood sugar control and feeds beneficial bacteria in the intestines. Researchers suggest that refined carbohydrates in the modern diet can stimulate the growth of inflammatory gut bacteria that can increase the risk of obesity and inflammatory bowel disease. Refined carbohydrates have a higher glycemic index (GI) than unprocessed ones. Foods with a high GI raise blood sugar faster than foods with a low GI.

In one study, older adults who reported the highest food intake with a high GI were 2.9 times more likely to die from an inflammatory disease such as chronic obstructive pulmonary disease (COPD). In a controlled study, young, healthy men who ate 50 grams of refined carbohydrates in the form of white bread experienced higher blood sugar levels and increased levels of a certain inflammatory marker.

Refined carbohydrates are found in sweets, bread, pasta, pastries, some cereals, cakes, sweet soft drinks and all processed foods that contain added sugar or flour.

Excessive alcohol

Moderate alcohol consumption has been shown to bring some health benefits. However, larger quantities can lead to serious problems. In one study, levels of the inflammatory marker CRP increased in people who consumed alcohol. The more alcohol they consumed, the more CRP levels increased.

People who drink a lot can develop problems with bacterial toxins that move from the colon and enter the body. This condition - often called intestinal leaks - can cause widespread inflammation that leads to organ damage.

To avoid alcohol-related health problems, intake should be limited to two standard drinks per day for men and one for women.

Processed meat

Consumption of processed meat is associated with an increased risk of heart disease, diabetes and cancer of the stomach and colon. Common types of processed meat include sausages, bacon, ham, smoked meats and beef. Processed meat contains more advanced glycation end products (AGE) than most other types of meat. AGE is created by cooking meat and some other foods at high temperatures. They are known to cause inflammation. Of all the diseases associated with the consumption of processed meat, its connection with colon cancer is the strongest.

Although many factors contribute to colon cancer, one mechanism is believed to be the inflammatory response of colon cells to processed meat.