It seems that processed foods are in every item we buy lately. They’ve become such a common part of the ingredient list in packaged food items that it’s hard to avoid them if we tried. Most of the time, we don’t know what these ingredients are or how to even pronounce them. As the saying goes, “Don’t eat anything your great grandmother wouldn’t recognize as food.” This saying still applies to this day, as its well known by now that ultra-processed foods damage our health in a lot of different ways. Although they might taste delicious, they are loaded with salt, unhealthy fats, and insane amounts of sugar.
We spoke to Mary Sabat, MS, RDN, LD from BodyDesign By Mary, to find out what the three ultra-processed foods are that increase inflammation in the body. Constant inflammation can damage vital parts of our bodies, such as healthy cells and organs, so the foods Sabat recommends we avoid are processed meats, sodas, and junk foods with trans fats. She gives us specific examples of these foods and why we should remove them from our diet, so read on to learn more.
Processed Meats
Although processed meats are some of the most delicious meats out there (who can resist hot dogs and bacon?), they contain a considerably high amount of sodium, additives, and trans fats. All of these lead to an increase in health risks, such as heart disease.
Also, to extend their shelf life, they are loaded with preservatives and additives. In recent studies, consuming high amounts of processed meats can have a huge negative impact on your health and can even lead to health risks such as cancer.
Sabat says, “Processed meats, including sausages, hot dogs, bacon, and deli meats, have been associated with increased inflammation. These meats often contain high levels of sodium, unhealthy fats, and additives like nitrates and nitrites, which can trigger inflammatory responses.”
Soda
We all know by now that soda offers no nutritional benefits for you at all. Although they are refreshing and the fizziness keeps you wanting more, there’s a reason why this drink is so addictive: one can contains way more sugar than you need! And not only that, they cause a significant amount of inflammation in your body.
“Drinks like sodas can contribute to inflammation. These beverages are typically high in added sugars, which not only lead to inflammation but can also contribute to weight gain, insulin resistance, and other health issues,” Sabat explains.
You should also keep an eye out for diet sodas, as they have been linked to several illnesses and have hidden ingredients that are harmful for your overall health. Instead, replace them with equally tasty drinks that offer nutrients, such as fruit-infused water, smoothies that aren't too high in natural sugars, and naturally-made sweet teas.
Junk Foods That Contain Trans Fats
Junk foods are one type of food that can cause poor nutrition and health deficiencies; trans fat, which is in almost every type of junk food, is known to cause inflammation. They lack nutrients, cause obesity, have unhealthy amounts of sugar and sodium, and are simply empty calories. If you consume excessive amounts of junk food, it's time to cut them out as much as you can to minimize the detriments it can have on your overall health. It's also well known that, just like soda, junk foods such as chips, cookies, and candy bars can be highly addictive, making it hard to stop eating them.
Sabat elaborates further on the dangers of this highly processed type of food. "Foods containing trans fats, such as commercially baked goods (pastries, cakes, cookies), fried foods (French fries, fried chicken), and some margarines, can trigger inflammation. Trans fats are artificially created fats that are formed through a process called hydrogenation. They not only promote inflammation but also raise "bad" LDL cholesterol levels while lowering "good" HDL cholesterol levels. Healthier alternatives include foods containing natural fats like avocados, nuts, and seeds."
Overall, processed foods such as soda, processed meats, and trans-fat-laden junk foods are just a few unhealthy picks from a long list. These inflammatory foods can make you prone to being sick often and eventually lead to many chronic diseases if you consume them regularly. Making mindful choices about what we choose to eat can significantly help reduce inflammation and improve our health in the long run.
