by Lauren Simon

When we talk about foods that are “bad” for us, they all have an important common characteristic: They cause inflammation in our bodies.

The Cleveland Clinic identifies inflammation as the main reason for many chronic illnesses and food sensitivities, even including common mental health issues like depression. Although the inflammatory response is critical to our body’s ability to heal, constant inflammation can certainly be detrimental to our health.

The foods we should limit consumption of mainly fall under a few categories. An article in Harvard Health Publishing highlights added sugar as one of these main players in the body’s inflammatory response. Many of our beverages contain added sugar for sweetness and prolong the product’s shelf-life like soda and sweetened coffee drinks that we may drink at work or home multiple times each day. The Cleveland Clinic reports that the average American will consume close to 17 teaspoons of added sugar each day, which is more than double the recommended sugar intake.

Our indulgence of processed snacks shares the same unfortunate truth; the typical grab-and-go bites such as chips and granola bars worsen inflammation. Boxed snacks and foods with several, and sometimes unfamiliar, ingredients are major offenders.

Like processed snacks, refined carbohydrates account for a significant portion of our diets, too. The effects of refined carbs are rapid; they cause a blood sugar spike, which in turn initiates inflammation in the body to remove the excess sugar. Many white flour products, such as breads and rolls, and sugary cereals, are sources of refined carbs that we can lessen in our diets for optimal well-being.

Outside of the pantry, the processed meats we cook or grill can be just as problematic if consumed on a regular basis. Bacon and smoked meat are just two types of meat cooked at high temperatures that result in bodily inflammation and disease in the long term. Advanced glycation end products, or AGEs, are the compounds formed when meat is cooked at high temperatures, according to an article in Healthline. Cancer and heart disease, as well as other chronic illnesses, are exacerbated by AGEs.

Many foods that we consume are prepared through another common cooking method: frying. Like foods that are grilled or barbecued, fried foods are sources of AGEs that inflame the body. Common guilty pleasures like doughnuts and French fries are some of the fried foods that aggravate chronic inflammation.

Similarly, treats such as cookies and pastries are just as harmful due to their trans fat content. The hydrogenation of fat in food creates it which increases our bad cholesterol (LDL) levels and decreases our good cholesterol (HDL) levels. Because there is no established safe level of consumption for trans fats, minimizing it in our diet is key.

The smallest changes we make in our diets each day can have a lasting impact. Gradually eliminating these inflammatory foods from our diets can help us begin the process of making healthier choices. Become mindfully aware of foods we buy, especially by reading labels to become familiar with the ingredients of foods we eat at home. Take the time to experiment with new recipes that incorporate whole foods to make the journey to well-being fun and interesting. Lastly, remember that positive habits are created over time and will ultimately lead to improved health.

Lauren Simon is a freelance writer with a passion for holistic health and contributor to Natural Awakenings.