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 Indian Foods that cause Inflammation

Indian Foods that cause Inflammation in the body

Inflammation is a common term we hear often, when somebody has body pain or fever. We take it quite casually and just pop in some pills to sort out the inflammation, without bothering about its cause. Inflammation is basically the body’s reaction to some kind of stress, and the good thing is that it indicates that the body is working to overcome the problem. When you get a cold, cough or running nose your body responds with inflammation in the form of a fever that helps you heal. The inflammation does its job, gets rid of the virus and disappears. However, if this inflammation persists, it can indicate or even lead to severe problems.

There are many lifestyle causes for inflammation and one of the main ones is the intake of wrong foods! Processed foods and sugar are amongst the biggest causes of inflammation. Can you believe that inflammation begins within 30 minutes of having sugar and could last up to 4 hours!


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Foods that cause inflammation, Sugar the biggest culprit
When we eat excess sugar, the pancreas secretes insulin to move this excess sugar from the blood to our cells. Occasionally, this is okay. But, when the process is repeated over and over again, the cells lose their ability to respond to insulin, leading to insulin resistance. This leads to low-grade body inflammation, and more serious diseases in the long run.

Eat more natural foods
In order to avoid inflammation, have foods that do not spike your insulin levels. Go for foods with more fibre, less or no sugar, and complex carbohydrates that take more time to digest. More natural the foods you eat, the cleaner and safer they are. More of processing means a greater risk. So, avoid using thickening agents like corn flour in your soup. Opt for stir fry like Cabbage Stir-fry instead of deep-fried foods. Stay away from store-bought salad dressing and make a simple olive oil dressing at home.

Cabbage Stir Fry

Cabbage Stir Fry


Ensure good health in every meal
Understand what’s good for you, and make these practices a regular habit. For example, make sure you have a healthy breakfast every day. Try a combo of oats and almond milk, as in Oatmeal Almond Milk with Apples or Healthy Vegan Breakfast. If you prefer a desi start to your day, have a go at the Methi Thalipeeth, a Maharashtrian breakfast made of jowar, ragi and bajra.

Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast

Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast

If you feel hungry between breakfast and lunch, go for a healthy morning snack like fruits, which have low glycemic index (GI). Low GI means that the food will get digested slowly in your stomach and make you feel fuller and healthier. Have an apple, orange or sweet lime. Always have the fruut whole and not as juice, to get more fibre and vitamin C.

Homemade Peanut Butter, for Weight Loss and Athletes
 Homemade Peanut Butter, for Weight Loss and Athletes

You could also have some almonds or peanuts.

Try the  Homemade Peanut Butter for Weight Loss and Athletes or the Homemade Almond Butter for Weight Loss and Athletes. These are protein-rich and give you a good dose of healthy fat too.

Homemade Almond Butter

Homemade Almond Butter

It’s easy to fix a healthy lunch. Even to work, you can carry a delectable lunch salad. Just carry the ingredients and the dressing separately and toss the two together to make a healthy and super tasty lunch salad. Top up on antioxidants with salads like Chawli, Paneer and Veg Healthy Lunch Salad or Rajma Vegetable Healthy Lunch Salad.

Chawli, Paneer and Veg Healthy Lunch Salad

Chawli, Paneer and Veg Healthy Lunch Salad

You can also go for wholesome Indian lunches with dals and subzis.

A tasty dal like the Basic Urad Dal Recipe will give you loads of protein and vitamin B, while a healthy subzi like Khumbh Palak tops up your protein and iron reserves.

Khumbh PalakKhumbh Palak

Evening snack is the most dangerous of all meals! This is when we tend to grab junky foods like deep-fried samosas, spicy bhel, etc. Substitute these with healthy alternatives like Healthy Moong Chaat or Roasted Makhana. Kids can also have something healthy like the Oats Bhel.

Buckwheat Dosa

Buckwheat Dosa

For dinner, have super healthy Buckwheat Dosa with protein-rich Sambhar.

Go for whole grain or millet-based dosas and idlis rather than the white rice varieties. When you make raitas avoid adding sugar or fried stuff to it. Move to healthy options like the Onion Raita.

Palak PaneerPalak Paneer

You can also have a protein-rich paneer subzi like Palak Paneer with awesome Indian rotis like the Jowar Bajra Garlic Roti or Mooli Jowar ki Roti.

Jowar Bajra Garlic Roti

Jowar Bajra Garlic Roti


Say no to these foods that cause inflammation
1. Sugar: Sugar is the biggest culprit in body inflammation as it has zero nutritional value and will just create chaos in your body. It is not easy to abruptly stop sugar but withdraw from it gradually. It will do you a world of good. Instead opt for dates as a natural sweetener in the form of Date and Nut Balls. 

Date and Walnut Balls

Date and Walnut Balls

2. Milk: Human bodies are not made to digest milk from animals, as it contains a sugar called lactose, which is difficult to digest. Small quantities is okay. Opt for curd instead. The probiotic curd has good bacteria which helps to keep your gut clean and healthy. Have a bowl daily. Raitas are the best form having curd. Try Spinach and Mixed Sporuts Raita.

Spinach and Mixed Sprouts Raita

Spinach and Mixed Sprouts Raita

3. Refined carbs: Refined foods are stripped of nutrients and fibre, so steer clear of foods like white rice, maida, pasta and cereals. Go for whole grains like quinoa, buckwheat, barley etc. These are full of fiber and will satiate you for long hours. Quinoa Veg Upma is a healthy breakfast option. 

Quinoa Veg Upma, Vegan Breakfast

Quinoa Veg Upma, Vegan Breakfast

4. Alcohol: It has very little nutritional value and high sugar content, which could affect your liver and brain. Opt for healthy juices in between meals. Try Sweetlime and Kiwi Jucie and gain in all the immunity boosting nutrients. 

Sweet Lime and Kiwi Juice

Sweet Lime and Kiwi Juice

5. Artificial sweeteners: Most artificial sweeteners will create long-term weight gain. So, stay away from aerated drinks and other such foods and beverages, which are loaded with such sweeteners.

6. Fried foods: Avoid all fried foods. They will increase you intake of bad fat resulting in all kinds of diseases like blood pressure, diabetes and heart disease. Opt for baking or tava cooking instead of deep-frying. Try the Baked Buckwheat Puri as a munchie. 

Baked Buckwheat Puri, Low Salt Recipe

Baked Buckwheat Puri, Low Salt Recipe

We eat most of these foods very frequently, without even giving a second thought to the fact that they can cause inflammation.

45 Common Indian foods that cause inflammation

1. Sugar 24. Rasmalai
2. Samosas 25. Chikki
3. Potatoes 26. Ladoo
4. French Fries 27. Cakes
5. Bhel Puri 28. Puddings
6. Sev Puri 29. Milk Chocolate
7. Pani Puri 30. Halwa
8. Naan 31. Kheer
9. White Bread 32. Breakfast Cereals
10. Pickles, Aachar 33. Kulfi
11. Ladi Pav 34. Tarts
12. Muffins 35. Corn flour
13. Coke 36. Tomato Ketchup
14. Pepsi 37. Store-bought Salad Dressings
15. Soda 38. Pizzas
16. Beer 39. Pastas
17. Wine 40. Noodles
18. Whiskey 41. Cookies
19. Ice-cream 42. Biscuits
20. Milk 43. Milk Chocolates
21. White Rice 44. Store-bought Chilli Sauce
22. Basmati Rice 45. Pancakes made of maida
23. Gulab Jamun    

From today, be aware of the foods that cause inflammation and try to avoid them as much as possible. We would love to hear from you if you liked the article. Here is a list of Foods which fight inflammation in the body. Please post your comments. Thanks! Eating wise will surely help you bid goodbye to inflammation and its long-term effects!

Indian Foods That Cause Inflammation



1.

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Maida or Plain Flour is refined carbohydrate. Refined carbohydrates are known to increase the inflammatory markers in the human body such as NF-kB. They can also increase the inflammatory gut microbiota that are responsible for increasing the risk of inflammatory diseases such as Obesity and Inflammatory Bowel Disease (IBD).

2.

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Cookies are loaded with all the 3 inflammatory causing ingredients viz., refined flour, sugar and fat. These cause inflammation through various mechanisms in our body and by increasing the inflammatory markers.

3.

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Corn Flour is pro-inflammatory as it increases the inflammatory cytokines in the body that are responsible for various inflammatory reactions. Being a refined carbohydrate it triggers the inflammatory markers in the body and also increases microbiota which cause inflammation in the gut.

4.

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Cake baking involves a combination of ingredients like plain flour, baking soda, fat and sugar. High sugar destabilizes the insulin levels and poor glucose response leading to raised blood glucose levels. Plain flour is also a refined carbohydrate that plays a role in various inflammatory mediators and causes inflammatory diseases.

5.

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Whole milk contains saturated fats. Buffalo milk has more saturated fat than cow's milk. Saturated fat can cause inflammation if had in excess and can lead to chronic diseases such as cardiovascular diseases.

6.

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Eating white rice has been associated with inflammatory diseases such as type 2 diabetes and obesity. The glycemic index of white rice is 72 which is near high (75 and above score indicates high GI foods). High GI foods rapidly raise the blood glucose levels which inturn mediates various inflammatory markers.

7.

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Tomato Ketchup is loaded with ingredients such as sugar, high fructose corn syrup and sodium. All these ingredients are detrimental to health if consumed in excess.

8.

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Samosas are usually made using potatoes. The glycemic index of Potato is 72 which is near high (75 and above score indicates high GI foods). High GI foods rapidly raise the blood glucose levels which in turn mediates various inflammatory markers. The coating of samosa is made up of refined flour and moreover it is deep fried in trans fats. all of which mediate the pro-inflammatory responses in the body.

9.

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Soft drinks or carbonated beverages are nothing but sugar and water. The content of sugar found in soft drinks is about 20 grams in 200 ml. High sugar in the diet impairs the glucose response and destabilizes insulin. Drinking soft drinks on a regular basis have been associated with obesity, kidney diseases, heart diseases and diabetes.

10.

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Halwa is laden with sugar and ghee. And anything consumed in excess is toxic for the human body. High sugar and fat diet can mediate inflammatory responses in the body through various mechanisms like increasing inflammatory cytokines.

Reviews

Indian Foods that cause Inflammation
 on 05 May 21 01:00 PM
5

Tarla Dalal
05 May 21 03:23 PM
   Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Indian Foods that cause Inflammation
 on 27 Jul 20 04:36 PM
5

Tarla Dalal
28 Jul 20 10:19 AM
   Samuel, thanks for the feedback.
Indian Foods that cause Inflammation
 on 27 Jan 18 11:28 AM
5

That''s True, we never knew that during inflammation what is the correct food to intake. When I had it, I was eating all food like sweets, potatoes, biscuits, cold drinks etc, resulting i was recovering from inflammation. That''s happen due to lack of knowledge about the diet during that period. List of food to avoid is really important information. Thanks for valuable information provided through this article.