This is an excellent question that’s rarely asked. When people think of foods that cause inflammation, they often think of sugar, sodas, artificial sweeteners, etc. Yet, nobody really wonders about the white bread that comes with their hot dog. Or the white rice that accompanies their Chinese food.
Do these carbs cause inflammation?
The answer is yes, they do. They not only cause inflammation but also affect your insulin sensitivity and lead to weight gain. Millions of people realize that they lose weight much easier when they cut out their carbs.
This is the reason why. The body releases less insulin and becomes more insulin sensitive. It’s not just any old’ carbs that are detrimental. You want to avoid consuming simple carbohydrates. Foods like white bread, white rice, white flour products such as buns, pastries, donuts, etc. are all simple carbs.
The moment you consume them, the body converts them to glucose, which is sugar. We all know that sugar causes inflammation. So, it’s best to avoid these simple carbs.
Fruits contain simple sugars too… BUT… the fiber and other nutrients in the food are beneficial to your body. Of course, the sugar content in the fruit is low too. So, you can eat fruits. It’s the other simple sugars that you need to avoid.
While simple carbs are detrimental to the body when taken in excess, eliminating carbohydrates from your diet is NOT recommended. The body needs carbs to function well. Diets such as the Atkins Diet which focuses on consuming as little carbs as possible is neither healthy nor sustainable in the long run.
So, what carbs do you eat?
You eat vegetables, fruits and grains. These are rich in fiber and are not high on the glycemic index. Green leafy vegetables, lentils, beans, peas, sweet potatoes, carrots, bananas, rice bran, cauliflower, barley, broccoli, bran and whole-wheat breads are excellent sources of carbohydrates.
Having a mix of them in your diet will mean that you get sufficient soluble and insoluble fiber in your diet. When you’re on an anti-inflammatory diet, ideally, about forty percent of your macros should be made up of complex carbs. The remainder will be proteins and fats.
It would be a good idea to get enough grains in your diet. They have a plethora of benefits ranging from fiber to important vitamins such as riboflavin, niacin, etc. Some of the best grains that you can eat are: oats, brown rice, quinoa, barley, buckwheat, whole rye and millet.
By consuming grains and vegetables, you’ll feel full much faster. Over and above that, these are slow digesting carbs and you’ll not feel hungry for quite a while. Your blood sugar levels will stabilize and you’ll also be less likely to gain weight.
Your body will shed the excess pounds and start feeling healthier. Losing weight is one of the best ways to reduce inflammation. The pressure on your joints will ease up and you’ll be able to move more easily.
Besides reducing your intake of refined sugar, cutting down your consumption of processed and simple carbs will be the next best thing that you can do to arrest your inflammation and slowly eliminate it.
Committed to Your Health,