The Pro-Inflammatory Diet: 5 Pro-inflammatory Foods That Increase the Risk of Chronic Diseases Like Heart Disease, Alzheimer’s and Cancer

Pro-Inflammatory Foods Like Red Meat and Refined Carbs Increase the Risk of Heart Disease and Cancer

Pro-inflammatory foods are linked to a variety of chronic diseases, including heart disease, type 2 diabetes, Alzheimer’s disease, and even cancer. Considering that they may cause so many diseases, it’s key that you know what these foods are so that you can avoid eating them in a pro-inflammatory diet (or at least drastically limit them in your daily diet).

5 PRO-INFLAMMATORY FOODS IN THE WESTERN DIET

1. Red Meat: beef, lamb

2. Processed Meat: sausage, bacon, deli meats with preservatives (e.g., turkey)

3. Organ Meat: liver, spleen

4. Refined Carbohydrates: cookies, cake, doughnuts, potato chips, crackers, pretzels, white bread, pies, pizza, pasta, fried potatoes (e.g., French fries), fried breads

5. Sugar-sweetened Beverages: soda, juices containing any kind of added sweetener (e.g., white sugar), and coffee and teas containing any added sweetener

This pro-inflammatory diet consists not only of meats high in saturated fat (which some may still consider healthy in low amounts), but also ultra-processed foods such as refined carbohydrates and sugar-sweetened beverages, as listed above.

FOOD SWAPS: FROM PRO-INFLAMMATORY TO ANTI-INFLAMMATORY DIET

So, what are the healthy food swaps for the pro-inflammatory diet? They are foods that are in the anti-inflammatory diet, which include fiber-rich carbohydrates (these are slow-digesting carbs as opposed to carbs that digest quickly), vegetarian sources of protein like black beans, lentils, and quinoa, and whole grains.

Try these anti-inflammatory food swaps below:

1. Instead of red meat and processed meat, you can get protein from legumes (e.g., black beans, lentils) and the whole grain quinoa

2. Swap refined carbohydrates for fiber-rich carbohydrates such as fruits and vegetables, and whole grains

Thanks for reading this article, “The Pro-Inflammatory Diet: 5 Pro-inflammatory Foods That Increase the Risk of Chronic Diseases Like Heart Disease, Alzheimer’s and Cancer.” If you have any thoughts or comments share them below.

FREE RESOURCES

Have more cancer prevention questions? We may have the answers in our free resources. Read or download them now:

1. Download the FREE eBook “HEALTHY FOOD SWAPS” if you’re ready to ditch processed and ultra-processed foods (which are linked to chronic inflammation) with healthier snack options. You’ll also get a list of healthy snacks according to weight and health goals (heart, brain focus, energy)
2. READ about the 10 foods that prevent cancer and our article on 6 Foods for Cancer Prevention

3. Read the article 4 Tips to Improve Breast Cancer Survival along with The Breast Cancer Diet that Increases Survival, then DOWNLOAD the FREE breast cancer survival kit that includes questions to ask your doctor, 8 tips to help lower your risk of a new or recurring breast cancer diagnosis, and 3 days of easy plant-based recipes.

4. Read the article Prevent a Colon Cancer Recurrence and The Optimal Colon Cancer Diet

ABOUT THE CANCER DETOX

 

Hi! I am Dee Grace Ph.D., scientist, author, and health coach based in Atlanta, Georgia. The Cancer Detox helps cancer patients, survivors, and those wanting to stay ahead of the curve prevent a new or recurring cancer with science-based health coaching.

Is the fear of cancer keeping you up at night? Is what you’re eating putting you at risk for cancer? What if you’re doing everything wrong and don’t even know it? Schedule a complimentary 15-min call with me to get clear on what modern, science-based prevention looks like.

Purchase my book “Cancer Prevention: Diet and Lifestyle Factors that Reduce Your Risk” on Amazon. Pulling from over 100 science-based studies, I provide the case for why cancer isn’t always random and often preventable. You’ll get 24 Prevention Habits that hold you accountable for implementing a cancer prevention lifestyle. along with over 40 cancer prevention guidelines for fighting breast, lung, colon, and prostate cancers.

DISCLAIMER

The information in this article is for educational purposes and is not meant to treat, diagnose, or prescribe medications or herbs. For questions on the information contained in this article, please consult with your healthcare provider. This information is intended for educational purposes only, and you should consult with your healthcare provider and a licensed dietician or certified nutritionist for additional information related to the content of this article.

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