Pro-inflammatory foods to avoid

Listed below are foods that have a terrible effects on our mind, and they are scattered throughout the Western food supply.

Seed Oils

We can identify processed foods by the dietary fat quality. The presence of seed oils (which were a lovely ‘gift’ from the Industrial Revolution), is verification that the food is processed, and not natural. Anything containing canola, soybean, sunflower oil, or any other industrial seed oil, will not nourish and heal your body or brain. These oils contain polyunsaturated fatty acids that oxidise easily and are unstable. This can then lead to the production of lipid peroxides and trans fats, which are highly inflammatory.  

Avoid Polyunsaturated Fatty Acids (PUFA)

All fats have a temperature at which they oxidise (become unstable, rancid, and become toxic). The temperature that this occurs when using PUFAs is very low. Unstable fats are prone to oxidation, which leads to free radicals, which are responsible for damaging your cells and accelerating aging. Oxidised fatty acids are highly inflammatory. In one study, researchers oxidised some soybean oil by heating it up several times. Then they fed it to rats. The oxidised soybean oil caused inflammation and promoted hypertension.

Seed oils have a high ratio of omega-6 fatty acids, as do grains. The use of such oils has contributed to a decrease in our dietary intake of omega-3 fatty acids (anti-inflammatory), and has increased omega-6 fatty acids (pro-inflammatory). Having evolved on a ratio of 1:1 for these fatty acids, now we consume far greater amounts of omega-6 than omega-3s. Increased omega-6 fatty acids are linked with a number of chronic diseases, and a significant increase in inflammation. So, the modern diet, with high grain intake, reliance on vegetable and seed oils, and the switch from grass-fed animals to grain-fed sources of meat, has led us to a pro-inflammatory disaster zone. And to reiterate, diet- induced inflammation is intimately related to the health of our mind.

Trans Fats

Seed oils (already discussed) are sometimes hydrogenated — think a nice yellow cake of margarine. When this occurs we end up with a food containing trans fatty acids. If you see ‘partially hydrogenated’ on the food label, — run for dear life.

Trans fats are detrimental to a healthy mind. A study conducted in Spain reported that those who had higher levels of trans fats in their blood have a 48 percent increased risk of depression. Additionally, another study highlighted that a diet high in trans fats is linked to anger and irritability. And a recent study found that these fatty acids are strongly related to anxiety and depression in older adults.

Trans fatty acids are kryptonite for a well mind, and once you start looking you’ll find them in many supermarket items. Margarine, popcorn (you know the disgusting butter- flavoured microwave stuff), doughnuts, pastries, cinnamon scrolls, French fries, hash browns, pies, pasties, sausage rolls, quiches, bagels — all have trans fats in them.

Sugar

The main sugar in our food supply is fructose- the main carbohydrate in fruit. In ancient times, vegetables were plenty, but fruits were scarce and seasonal in comparison. Of course, humans who consumed the most energy were able to survive and pass on their genes. Therefore makes sense that genetic mutations caused a percentage of our ancestors to crave sugar to ensure survival. Genetic mutations also ensured that we can convert sugar to body fat efficiently to provide energy in times of famine. As fruit was only available in small quantities, it drove an innate hunger for the sweet. However, now we have fruit in abundance, and the craving for sweet is still present. Sugar is in all of our foods and is so readily available, and we are still driven to consume it- it is in our genetic makeup.

Sugar wreaks havoc on our mind - I really feel the effects in my mind after consuming too much. A study involving twenty-nine healthy adults highlights that consuming sugary drink increases inflammatory markers, and inflammation impacts our mood. So, it’s not just the rollercoaster effect of blood sugar levels on mood we need to be wary of.

When we eat sugary foods, the reward centres in the brain are activated and we get a massive hit of dopamine (the neurotransmitter linked to pleasure and reward/also plays a role in addiction). Eating sugar makes us feel so good and it acts as a powerful, incredibly addictive and harmful drug.

Whilst it is true that we used to obtain sugar from seasonal fruit picking in hunter– gatherer times, the sweet, refined, white stuff in virtually all processed foods now, was not part of our diet. Not until the Middle Ages did the processed version become popular in Europe, and even then it was considered too expensive for everyday consumption. So, for the majority of our existence as a species, processed sugar simply didn’t rate. We have a sweet tooth to encourage us to crave the nutrient- dense, energy- giving fruits that were available in short supply, in season, in the ancestral food supply. But now sugar is plentiful and we still crave it. Westerners eat more than a kilo of sugar a week compared to practically none 150 years ago!

As I have mentioned, refined sugar is highly inflammatory. When our blood sugar rises, the body fires out greater numbers of pro-inflammatory molecules called cytokines, and if we are eating it daily we will be in a constant state of low- grade or chronic inflammation.

And, another big deal is that sugar intake is associated with poor gut health. Eating processed, sugar-laden foods, negatively impacts the community of our gut flora. The bad bacteria in our gut love sugar, and it has been well documented that a high intakes of sugar alters the balance of good versus bad bacteria. When the bad guys in our gut overrun the good, all kinds of nasty effects take place.

One is that the gut mucosa (the lining of our gut that plays a vital role as a barrier for our intestine), deviates from normal. When the gut mucosa is altered, increased gut permeability may arise — and the dreaded leaky gut syndrome follows. Leaky gut is when the tight mesh in the gut membrane loosens after exposure to unhealthy foods, also inflammatory foods such as gluten. Consequently, partially digested food, toxins, and bacteria can then penetrate the tissues beneath the membrane and enter the blood circulation. These toxic substances entering the blood can cause an autoimmune response and create an inflammatory fire that not only affects our body, but also our mind.

More on a leaky gut later.

Gluten

Dietary patterns that promote inflammation are high in refined sugar, starches, and trans fats. We may as well just refer to it as a Western diet (high in processed meats, baked goods, and refined grains). I mentioned earlier that I personally avoid gluten (which is difficult to do these days), and I am not gluten intolerant. The reason I do this is because many studies have demonstrated that it is highly inflammatory.

Some reports claim that gluten can promote inflammation in the brain, but I have not encountered any worthwhile research that confirms this — yet. However, anecdotal evidence does suggest that when gluten is eliminated, symptoms such as brain fog, depression and anxiety do alleviate.

As far back as 1996, Dr Marios Hadjivassiliou, a world authority on gluten sensitivity, reported that ‘gluten sensitivity can primarily be considered a neurological disease’. It seems that antibodies that a person possesses when sensitive to gluten, can be directly and uniquely toxic to the brain.

A review published in The New England Journal of Medicine listed 55 diseases resulting from gluten intake, including anxiety, depression and schizophrenia.

How to test for gluten sensitivity

Coeliac disease — an allergy to gluten — is different to gluten sensitivity. Changes in the blood can be seen when a person is allergic to gluten, however for gluten sensitivity, no test exists. Before gluten sensitivity can be diagnosed, coeliac disease must be ruled out, so a panel of blood tests will be conducted to look for the antibodies that indicate the condition. There is some evidence that two of the tests on the coeliac disease panel — the AGA-IgA and the AGG-IgG — could indicate non-coeliac gluten sensitivity as well.

However, because no test can yield conclusive results, the best method to determine sensitivity is to remove gluten from the diet and observe if symptoms abate.

This is a controversial area, and as mentioned I refrain where possible from consuming gluten. I have observed an improvement in my mood when experimenting with exclusion of dietary gluten, however, this is my experience and may not apply to all.

So let’s move on to anti-inflammatory foods now. Click on the button below.

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