8 Foods Linked to Inflammation
If you want to lower your levels of inflammation, which is linked to chronic issues like heart disease, Alzheimer's and more, step away from these.
By Emma Haak
Your Daily Instant Oatmeal, and Your Favorite Barbecue Sauce
What's in them: Refined carbs and added sugars that send your blood sugar soaring
The science: When your blood sugar spikes, your body releases pro-inflammatory substances, and consuming foods high in the glycemic index (like refined carbs and sugars) leads to quick increases in blood sugar. (Instant oatmeal has a "glycemic load" of 21. Anything above 20 is considered high. Surprises like barbecue sauce's 11 grams of sugar per 2 tablespoons puts it high in the index too.) In a study in the American Journal of Clinical Nutrition, researchers measured the c-reactive protein (or CRP, a marker of inflammation) levels in 244 apparently healthy women and examined their daily diets. CRP levels were almost two times higher in women eating the most high-GI foods than those eating the fewest. Another AJCN study found that women eating the most high-GI foods were three times more likely to die from an inflammatory health problem.
One more thing: Other foods that are high in the glycemic index include pretzels, rice cakes, white rice and any and all sugar-sweetened drinks. (You can find a thorough list of foods and their GI information here.)
Published 11/03/2016