Breakfast is your first opportunity for the day to feed your body foods that will help fight inflammation. But, too often, we get our breakfast plates with things that can cause an inflammatory response.
Although acute inflammation is a useful tool that triggers body defenses to attack foreign invaders (such as repelling colds or healing an injury), chronic inflammation is a more important problem, explains Leslie Langevin, RD, author of the anti-inflammatory anti-inflammatory book.
Chronic inflammation occurs when the immune system becomes hyperactive to protect itself from threats (which can result from an inflammatory diet, among others), and the body secretes high levels of inflammatory molecules such as cytokines, explains Langevin. But in the long term, this constant state of inflammation can damage the main damage to the body.
Indeed, persistent inflammation is linked to weight gain, gastrointestinal problems, type 2 diabetes, heart disease, allergies, arthritis and other autoimmune conditions, as well as chronic pain and fatigue, says Langevin.
Start your day well by avoiding these seven unhealthy foods for breakfast that cause inflammation.
1. Pastries
From muffins to donuts through pastries, pastries and breakfast go back, but these AM candies can sabotage your overall health. Indeed, they are notoriously rich in refined carbohydrates and sugar, which will increase your blood sugar and produce an inflammatory response, known as Langevin.
In addition, bakery products often use butter or vegetable oils that contain more saturated fats or omega-6 fats, which are also pro-inflammatory when consumed in excess, she adds.
Regularly eating these treats rich in fat and sugar rich for breakfast can cause weight gain. And having a larger level of fat or adipose tissue in the body is a risk factor for even more inflammation because overweight people tend to secrete more inflammatory molecules, says Langevin.
Advice
If you want to enjoy a occasional muffin or donut, cook your own healthier and less inflammatory versions. To start, replace at least half of the white flour in a recipe with whole grain variety such as oats or whole wheat flour. You can also add ground linen for more omega-3 and fibers, incorporate fruit and use extra-light olive oil.
2. Gaffs and pancakes
Waffles and pancakes are basic breakfast dishes, but, like bakery products, they are generally made with white flour. This means that they are filled with refined carbohydrates and have a high glycemic index, which will increase inflammation, says Langevin.
Remember that “sugar -rich foods and transformed refined carbohydrates can increase blood sugar, which can cause more inflammation,” explains Langevin. Therefore, the body prefers lowered glycemic foods (those that increase blood sugar).
To help the body control blood sugar and reduce inflammation, try to add more fibers, vegetable proteins and antioxidants to each meal, says Langevin. For example, to make more nutritious waffles and pancakes, substitute oatmeal rich in fiber or whole wheat flour for white flour, mix chia seeds rich in protein, use extra healthy to heart olive oil and add blueberries rich in antioxidants.
“A small maple syrup is even correct on the top because it is a lower glycemic sweetener,” adds Langevin.
3. Croissants
Butter and puff pastry, the croissants are the food consumed from breakfast. Unfortunately, they swim in saturated fats, which are bad for inflammation.
Indeed, a heavy diet in saturated fat can increase your cholesterol, potentially causing obstructed arteries, by Harvard Health Publishing. (To avoid this, try to limit your consumption of saturated fat to less than 10% of your daily calories.)
In addition, these pastries are loaded with processed and refined carbohydrates, which we already know can increase blood sugar and promote an inflammatory response.
The point to remember: “The croissants are a funny food that should be appreciated on rare occasions”, explains Langevin.
4. Bacon and sausage
Of course, they have good taste, but breakfast meats like bacon and sausage do not provide little or no advantages for your body. In fact, these pro-inflammatory processed foods, which are rich in saturated fats, could harm your long-term health.
Example: a meta-analysis in April 2016 in public health nutrition observed that people who ate more red meat and processed meat had a greater risk of death related to cardiovascular problems and cancer. And research has shown that these diseases, among others, are linked to chronic inflammation.
If you are a lover of bacon or a stick for sausage, Langevin recommends trying an alternative to plant-based breakfast meat. Just make sure you choose a brand containing full food ingredients and is low in sodium.
5.
Mixed coffees are often filled with sugar, which triggers inflammation in your body, says Langevin. When you ingest excessive sugar, your body releases insulin, trying to store excess sugar in your fat cells, according to the Cleveland Clinic.
In addition, if you take too much sugar too often, it can possibly cause weight gain and / or resistance to insulin, which can lead to more serious metabolic conditions.
Instead, “try to optimize your coffee with plants based on plants that is not sweet or add a little maple or stevia syrup as sweetening to help reduce blood sugar,” says Langevin. A drop of vanilla extract or a pinch of cinnamon are both excellent means of improving sugar -free flavor.
6. Some types of dairy products
From a glass of milk or yogurt milk and beyond, dairy products cover a wide range of foods that you could find on the breakfast table. Previous studies have shown that dairy products can increase inflammation, says Langevin, adding: “It is believed that this correlation is linked to a fleeting intestinal component.”
And if you are intolerant of lactose, you probably already know the inflamed response of your intestine to dairy products (think: gas, diarrhea and bloating).
But, although complete dairy products are rich in saturated fats and deemed pro-inflammatory, other fatty acids in dairy products could offer advantages for your health, according to the Arthritis Foundation. For example, research has shown that yogurt consumption is associated with a reduction in inflammation and insulin resistance and a reduced risk of diabetes. Although more studies are still necessary, researchers have hypothesized that probiotics in yogurt are the source of its anti-inflammatory effect.
Likewise, a systematic review of September 2020 in the journal of the American College of Nutrition concluded that dairy and dairy proteins had neutral to beneficial effects on inflammatory biomarkers.
However, as dairy products vary considerably, it is not clear what components of these foods can help (or cause) inflammation or how they could affect different people, depending on the foundation of arthritis.
Advice
Regarding dairy products, your best bet is to consume it in moderation. “Go gently on the butter and possibly try to substitute the plants of plants for dairy dairy people,” explains Langevin. “We know that plant -based diets are effective in reducing inflammation, so limiting your animal products can also help you.”
7. Home fries
“Homemade fries are a good treat from time to time, but white potatoes are raised on the glycemic index and, when fried in vegetable oil, this can increase inflammation,” explains Langevin.
Higher levels of inflammation can also increase stress hormones, which makes weight loss more difficult, she adds. Adding the insult to the injury, inflammation can also cause resistance to leptin, which occurs when your body is unable to listen to its fullness indices with so precisely, making you eat more, explains Langevin.
For a healthier side of family anti-inflammatory family fries, mix the white potatoes with soft potatoes and sauté in a saucepan of extra-light olive oil or avocado oil over medium heat with garlic and herbs.
