Not just sugary drinks or packed food: 7 everyday foods that cause inflammation if not consumed right

Winter season tends to increase health concerns like fatigue, joint and muscle pain, metabolic issues to name a few. Most of us blame our sedentary lifestyle as the main culprit behind these heightened fatigue, pain and inflammation, but what you eat and drink also has a major impact on your health conditions, and you will be amazed that despite eating at home you tend to suffer from all these issues. Well, this is because there are certain foods in our day-to-day diet that cause inflammation, if not consumed in the right way, and not just sugary foods, but the list of foods will leave you shocked as they have day-to-day foods like grains, dairy and what not! So, read on and add these foods to your daily diet.

Love eating healthy sandwiches and toasts, but what if we tell you that the bread you're using may be the reason for inflammation. This may sound shocking, but processed and refined grains also cause inflammation, when consumed in excess. Common foods like white bread, buns and rice lose fiber during processing, causing blood sugar spikes and inflammatory insulin responses. In fact, consuming per 100g, white bread has 266 calories, while cooked white rice has about 130 calories. Thus, it is best to switch to brown rice or millets in small portions for sustained energy.

Winter is all about indulgence and in most Indian households, it is that time of the year when red meat also known as mutton is cooked in abundance. Most people love gorging on these homemade delights, but consuming an excess of charred red meat generates HCAs and promotes endothelial inflammation. Thus, it is better to opt for lean protein or simply cook the meat with veggies and herbs that help in creating a healthy balance.

From deep fried pakoras to store bought French fries and other fried delicacies form harmful compounds known as AGEs from oxidized oils during frying, which further causes oxidative stress. Around 100 grams of fried French fries contain around 312 calories per 100g serving. If you still want to enjoy fries and snacks it is best to make them at home and air fry with minimal ghee/oil brushed on top or simply mixed while kneading the dough.

There’s no denying that Potato chips and wafers are our best friends when it comes to snacking, but are they actually healthy? These ultra-processed snacks deliver trans fats and acrylamide, triggering systemic immune activation. A 100g serving hits 547 calories. Thus, it is better to choose healthy and homemade alternatives like carrot peel chips, beetroot wafers or roasted chickpeas with spices made in an airfryer.

In most households, tea and coffee made with minimal sugar can be the reason for this sudden inflammation, especially when consumed with snacks like cookies, biscuits or cakes. These foods often contain hidden sugars, which can disrupt gut bacteria and promote adipose inflammation.

Common oils like refined, canola or sunflower oils give your body an overload of omega-6 fats, tipping the balance towards pro-inflammatory pathways without omega-3 counterbalance. They contain around 884 calories per 100g. Thus, it is better to use cold-pressed mustard or coconut oil in moderation and stability.

There’s no denying that cheese simply amps up the health quotient of any delicacy, but you will be amazed to know that processed cheese is packed with emulsifiers and the presence of high saturated fats in cheese slices often provoke dairy sensitivities and cause inflammation. Around one 100grm serving of cheese contains 323 calories. Thus, it is best to opt for homemade paneer in small cubes that are nicely fermented for better digestion.