List of Food that Causes Inflammation, Risk for Cancer and Other Diseases

The inflammatory index of food is a concept little known by most consumers, even if it finds a relevant space in the nutrizinal medical field. The blogger G√ľnther Karl Fuchs author of Papille Vagabonde in this article explains what is the relationship between the ingested food and the state of inflammation that can be generated in the body.

What is the food inflammation index? And who do you need? It is currently an index used more in medical-scientific studies than in everyday life. Inflammation is associated with a range of chronic health conditions, such as cancer and cardiovascular disease, so reducing it can help prevent or, in some cases, treat these conditions. Several studies indicate that nutrition can help to modulate inflammation. Research in recent years has shown that there are foods that can stimulate an inflammatory state, and others that can help to reduce it.

Inflammation is a defensive response of the organism to external attacks, a normal reaction of the immune system. The problem arises when the situation lasts a long time and becomes chronic over time. When it happens, it is called chronic low-grade inflammation ( chronic low-grade inflamation ), a condition that can stimulate cellular aging and, according to the researchers, favor the development of degenerative diseases such as cardiovascular diseases, rheumatoid arthritis, diabetes and Alzheimer’s. For this reason nutritionists invite to follow a diet rich in anti-inflammatory foods and with less pro-inflammatory foods.

The index is calculated based on the impact of C-reactive protein, a measurable protein in the blood produced by the liver, which acts as a stable biological marker for detecting inflammation at an early stage. It is not the first time that we hear about the C-reactive protein (PCR), as it is a blood test that can be prescribed when there is a suspicion of a bacterial infection, a meningitis, cancer, but also a disease inflammatory intestinal, autoimmune, rheumatoid arthritis, chronic arthritis or Chron’s disease.

Among the foods that contribute to a generalized inflammatory state, researchers include sweets and industrial snacks
Once the reaction of the food to the C reactive protein has been evaluated , the foods are divided into 3 categories: pro-inflammatory, anti-inflammatory or neutral. It is not excluded that in the future this classification may become a better known index to the public, by virtue of the excessive increase in diseases related to inflammation.

Pro-inflammatory foods are those that due to their characteristics have the potential to worsen the state of inflammation. Generally it is very elaborate industrial food that contains among the ingredients in addition to saturated fats and cholesterol, also additives, dyes, sweeteners and flavor enhancers:

Sweets and industrial snacks
Broccoli nuts
Soups ready
Ready sauces
Processed meats
Salami (for the content of saturated fats and cholesterol)
Breaded chicken and fish fillets
Potatoes and chips *
Berry fruit, selective focus
In general, anti-inflammatory foods are of plant origin and rich in fiber and micronutrients
Foods that reduce the inflammatory state, generally are those with many fibers and some micronutrients contained in fruits and vegetables. In the list we find:

Cereal, especially whole wheat, in addition to wheat, rice, oats, barley, spelled, rye, buckwheat, millet.
Extra virgin olive oil (for the content of monounsaturated fats, vitamin E and polyphenols)
Flax and pumpkin seeds
Almonds and walnuts
Turmeric and ginger
Within a balanced diet it may be useful to prefer anti-inflammatory foods, with a low inflammation index, in particular for people who have already been diagnosed or when there is a risk of developing autoimmune diseases, cardiovascular diseases and diseases degenerative.

Although the inflammatory index of food may be a novelty for many, the theory adds nothing to the knowledge already known. The invitation is always to consume more cereals, better if whole, prefer extra virgin olive oil, eat five portions of fresh fruit and vegetables a day, the usefulness of consumption, even if moderate, of dried fruit (almonds) , nuts) and the limitation of all processed industrial foods rich in salt, saturated fats, sugar, additives and flavor enhancers.

Potatoes are considered pro-inflammatory due to their high glycemic index
(*) Note:

The inclusion by researchers in the list of inflammatory foods of potatoes has raised a lot of perplexity, but it should be remembered that they have a high glycemic index (such as sugar and 00 flour). The relationship between a high glycemic index and a high inflammatory index is known, even if the glycemic index of the potatoes varies for example in the baked ones from 56 to 111, if boiled from 56 to 101.

It is necessary to bear in mind that potatoes also recall a certain quantity of fats as a condiment in traditional cuisine and also frequency of consumption and quantity. Researchers do not invite to eliminate, but to reduce consumption. We must not focus on a specific food but on nutrition in general, which today is particularly rich in ready-made foods. Even partially reducing those would be an excellent goal, beyond the potato.

The Ultimate Maine Mendoza Diet, What’s The Best Meal Plan To Have Slim Body

You know what Maine Mendoza is really the kind who does not go on a strict diet, she admitted that.

Although during summer and for special occasions like vacation or for a photoshoot, she goes on a special meal plan. She mentions she likes eating asparagus and no rice at all.

But on a regular basis like in Barangay at Eat Bulaga, she eats what her Ka-Barangays also eat. Walang pinipili at walang arte.

But what do the experts suggest when it comes to having a diet and a slim and healthy body. The secret? You combine different diets! What?

Luckily, in the last few years our cultural and dietary baggage has become a bit refined, thanks also to the arrival of more or less sensible diet regimes, from which we can draw the best not so much to lose weight (as we know, it is always need personalized medical support to undertake a weight loss diet in the strict sense of the term), as to maintain physical fitness, maybe conquered thanks to the greater movement favored by the season and the holidays, or in any case to increase your well-being.

With the indications by Dr. Luca Piretta, gastroenterologist and nutritionist, University Campus Biomedico of Rome, we have analyzed three of the most interesting.

DIET TURBO. Created by the dietician of Hollywood stars Haylie Pomroy , presented in the homonymous book published by Sperling & Kupfer, the Pomroy, in contrast with the prevailing scientific thought (“with too fast diets you risk losing not only the fat mass but also the lean mass, which should be protected, “says Piretta), is among the first nutritionists to claim that a slimming fast (about 6 kilos in 14 days) induced by a right combination of food, herbs and spices (these last good salt substitutes and “fillers” of antioxidants, tannins and balsamic resins that stimulate the body), is the best strategy to lose weight, because it reduces boredom and discouragement , among the major saboteurs of the classic diets.

Get the best. Some Pomroy tips that you can follow to improve the performance of the daily diet: eat 5 times a day (for a total of 35 between meals and snacks every week) and at least every 2-4 hours to keep the metabolism high, choosing in proportions calibrate carbohydrates and proteins, vegetable in quantity and favoring foods and spices, preferably organic, identified by their thermogenic index (according to the Pomroy make fat burn faster), such as fish caught, eggs, quinoa. And then legumes, tempeh, mustard without additives, horseradish, pepper and other spices, rice, oats, buckwheat and kamut. Of course, during the day it is necessary to drink a lot of water, but in precise quantities, or 3 cl for each kilogram of weight.

DIET DASH. It reduces the pressure, it makes you lose weight and it is rather easy to follow: the anti-hypertension diet Dash (Dietary Approaches to Stop Hypertension), devised by the National Heart, Lung, and American Blood Institute , is the most effective according to the published ranking not so much long ago on the US website US News & World Report (

“It’s a diet that is generally useful for everyone, because it helps reduce the risk of getting hypertension,” says Piretta.

Get the best. The basic steps of the Dash diet, which can be adopted to improve form and wellbeing: limit the total salt to 2.3 grams per day (equivalent to just over two coffee spoons) and increase the intake of magnesium and potassium (vegetable green leaf, whole grains, seafood, legumes, bananas) and Omega 3 (fish, especially the blue and wild species), in addition to keeping the glycemic index under control.

MIMA-FAST DIET OF 5 DAYS. The 5-day “mima-fasting” longevity diet designed by the scientist Valter Longo, director of the Institute of Longevity of the School of Gerontology of the University of Southern California in Los Angeles and biochemist of the Firc Institute of Molecular Oncology in Milan, to lose weight softly, especially in the abdominal area, improves cognitive functions and the biochemistry of good humor.

“But above all, it represents a model of antiaging power that aims to reduce the inflammatory components of a diet that is too rich in saturated fats, to regenerate the immune system and to attenuate the stimuli of excessive cell proliferation, thus contributing to cancer prevention”, underlines Piretta.

Get the best . The mima-fasting diet should be undertaken with personalized rhythms, for example once every 4 months if you are healthy and do little movement, and provides about 1100 calories on the first day and about 800 calories in the remaining four, distributed on complex carbohydrates (such as broccoli, tomatoes, carrots, pumpkin, mushrooms), good fats (for example walnuts, almonds, hazelnuts, extra virgin olive oil and coconut oil, the latter because it is rich in medium chain fat, easier to digest and immediately used as a source of energy) and plant proteins derived mainly from nuts.

But the goals achieved with the mima fasting diet must be capitalizedregularly adopting a proper diet that can always be followed by anyone and that, according to the scientist, must get as close as possible to a plant regime (legumes, vegetables, fruit) and more fish 2-3 times a week. It is also essential to sit at the table keeping an eye on the clock to better support the biological rhythms and hormonal secretion of the organism (with all the advantages that derive from the assimilation of food and the sense of hunger / satiety). For Longo the ideal is to observe 12 hours of fasting at night and 12 hours of daytime to spend with meals, better if divided into 2 main plus a snack (all the insights on: ”

Remember to always seek a nutritionist and your doctor because not all diets are fit for everyone.

So what’s the ultimate diet for Maine, well, always eat on time. Sleep enough and do not deprive oneself with enough rest. Have a positive and healthy mindset.