The 6 foods that deplete our energy and can cause chronic diseases

A balanced diet with proteins, vitamins and minerals helps strengthen the immune system, a fundamental issue to counteract viruses. Exists relationship between a nutrient deficit and the increase in infections, as well as the predisposition to get sick.

One of the most common symptoms -and not only when the immune system is affected- is the inflammation which, at times, “turns into a simmering flame,” says Robin Foroutan, a renowned American dietitian. “If it is not controlled, can cause fatigue, damage healthy tissue and increase the risk of a number of ailmentssuch as asthma, type 2 diabetes, heart disease or autoimmune diseases, “adds the expert.

Chronic inflammation stems, in part, from chronic consumption of excessive amounts of certain foods. These are 6 of them to avoid for low energy and chronic disease.

processed meat

This type of meat is inflammatory in the first place due to its high content of saturated fat, which cause the body’s adipose tissue to swell more. Additionally, they are an important source of advanced glycation end products (AGEs), especially when cooked over high heat. AGEs cause oxidative stress and inflammation and can accelerate age-related diseases such as macular degeneration and Alzheimer’s.

In October 2015, the International Agency for Research on Cancer (IARC), an intergovernmental body that is part of the World Health Organization (WHO), considered that processed meat is carcinogenic. To reach that conclusion, the IARC, based in Lyon, France, considered more than 800 studies that investigated associations for more than a dozen types of cancer with the consumption of red and processed meat in many countries and populations with diverse diets.

Grilled meat

Char marks and burned edges are a clue that the food contains heterocyclic amines (HCA), compounds that cause fats and proteins to oxidizecausing oxidative stress and cell damage.

Meat that has been cooked over an open flame also often contains polycyclic aromatic hydrocarbons (PAHs), which are formed when fat and juices drip and create smoke that sticks to the surface of the food. PAHs are also found in cigarette smoke and car exhaust.

One option is, for those who like grilled meat, to prevent it from going bad by marinating it in a combination of lemon juice, herbs and spices. Black pepper, rosemary, thyme, oregano, basil, and sage are loaded with beneficial antioxidants that counteract inflammation.

fried foods

Every time we fry food, and particularly when the same oil is used over and over again, as they do in most restaurants, inflammatory molecules are created. Several studies have linked the consumption of fried foods, such as French fries, fried chicken, and fried snacks, with an increased risk of heart disease. Conventional frying methods create trans fat, a type of fat that raises bad cholesterol (LDL) and lowers good cholesterol (HDL).

“If you’re making a vegetarian stir-fry at home and you’re making it with olive oil and coconut oil, there’s nothing wrong with that,” said Dr. Regina Druz, an associate professor of cardiology at Hofstra University in New York. York, United States, and director of cardiology at St. John’s Episcopal Hospital in New York. “But what most people think of as typical fried food, the types that aren’t made at home, should definitely be avoided,” she added.

Sugary drinks and foods

Sugar is not always inflammatory, but high consumption of added sugar can increase inflammation. Research has shown that people who get 20% of their daily calories from sugary drinks have elevated levels of C-reactive protein, a marker of inflammation.

Added sugar is also high in calories but low in nutrientsmeaning that consuming too much makes it easier to pack on extra pounds.

The American Heart Association recommends limit daily intake of added sugar to the equivalent of 9 teaspoons per day for men or 6 for women. A single can of soda can have more than 10 teaspoons.

The World Health Organization recommends reducing sugar intake to less than 10% of total intake, which is roughly equivalent to 25 grams, or about six teaspoons, in an average adult diet.

Highly refined carbohydrates and processed packaged foods

Processed foods can trigger chronic inflammation by altering the composition of bacteria that live in the gut. Cookies, crackers, white bread, and other refined carbohydrate products also spike blood sugar rapidly, triggering an inflammatory response as the body tries to normalize blood glucose levels.

On the other hand, sodium is a mineral that the body needs in small amounts to function properly, it is involved in nerve and muscle functions, and it helps keep the body’s fluids in balance. Processed foods have sodium. Excess consumption raises blood pressure.

“People who eat higher-quality diets (with low levels of ultra-processed foods) have a healthier collection of microbes in their gut, which is linked to better health,” said Tim Spector, author of a study published on medRxiv that it also involved scientists from Harvard Medical School.