Inflammation

Nutrition

The Secret To Avoid Inflammatory Foods

Conquering Chronic Inflammation Summit

https://drive.google.com/file/d/1u0lTWjEAif96WmSlQJhjIT36-B-Ray4D/view?usp=drive_link

Number two: processed seed oils and trans fats. What does that mean? What is seed oil? We take a seed, for example. Let's say corn is considered a seed. We take the corn kernel and press it to get oil. There's not a whole lot of oil in there. We have to press it. We have to take a lot of corn. To create one ounce of corn oil, you have to take a thousand bushels of corn. so you would never get that in nature. However, it's easy to do, because our government subsidizes the production of corn. It's easy for manufacturers to get cheap for them. They have to produce it. You can get some salad dressing that uses corn oil as its base. Pour it on your salad, and you get an ounce of corn oil. That corn oil is high in omega-6 fats. It's damaged fat. It's pro-inflammatory fats that are unstable and drive up oxidative stress and inflammation in the body. We want to make sure we're avoiding these seed oils: corn oil, soybean, safflower, cottonseed, peanut oil, sunflower oil, canola oil, and I mentioned peanut oil. I think I mentioned most of them as cottonseed. We want to make sure that we're avoiding those. Also, anything that says partially hydrogenated or highly hydrogenated oil is trans fat. Highly reactive in the body, and highly inflammatory. What happens is that these denatured fats, these denatured polyunsaturated fats, and trans fats get into the cell membrane of all the cells of our body, and they will sit there for six months to a year sometimes. It takes you roughly six months, sometimes a year, to detoxify these out of your cell membrane to get the inflammation under control. You want to do everything you can to reduce your exposure to them and any level of consumption of those seed oils. 

Number three is gluten. You may have heard of gluten and gluten-free, but you may not know what they are. Gluten is a protein that's found in wheat, barley, rye, kamut, and spelt. Those are the main grains that have gluten. However, there's a family. There are families of the actual gliadin, a compound that is found in all grains. Gluten can be problematic because some people have a major sensitivity or an allergy to it, and it creates a strong antibody response. They may be prone to celiac disease, where the villi in the small intestine get destroyed. The villi are important. There are little pockets in the small intestine that are essential for our body to be able to deliver and absorb nutrients into the bloodstream. Destroying those pockets hinders our ability to effectively extract nutrients from the food we consume. There are brush-border enzymes and all different types of mechanisms that allow us to utilize those villi to maximize nutrient absorption. 

People with celiac disease, from the start, have more trouble getting nutrients from their food. There are a lot of people who have an allergy to gluten that doesn't even affect their digestive system. We call it non-celiac gluten sensitivity. They have a sensitivity to gluten that primarily affects their skin. Maybe when they eat gluten, they have more eczema, or they have more joint pain where they have brain fog, depression, anxiety, and other issues. Non-celiac gluten sensitivity is a big issue as well. Then, even if you feel you tolerate gluten, we know that gluten, the molecule, will stimulate the production of zonulin in your intestine. It is this protein that helps with the integrity of the tight junctions in between the intestinal cells called the Enterocytes, and the more zonulin that's produced, the looser those tight junctions become. 

Gluten has been shown to increase zonulin levels pretty dramatically, even in people who don't have a gluten sensitivity or gluten allergy, and to the point where the tight junctions in the gut become incredibly permeable. The tight junctions, become very loose and weak increasing the permeability and allowing large undigested food molecules, as well as bacteria and bacterial waste things, things called LPs, which we call endotoxin, as well as yeast parasites and all the different microbial waste to seep out into the bloodstream. All of that microbial waste and large, undigested particles will stimulate the immune system to drive up inflammation in the body. We know gluten is a major and potent trigger of inflammation for some people, more so than others. But for all of us, at some level, it's going to drive up inflammation. Gluten is something we want to avoid. 

Number four is corn starch. Why is corn starch an issue? Very high glycemic impact. High glycemic index, meaning that it causes our blood sugar to rise substantially. On top of that, it also keeps our blood sugar elevated for a long period as a result of the result of the high glycemic load. When we have that blood sugar spike in that blood sugar rise that stays, it causes us to produce more and more insulin, which can over time cause insulin resistance. that drives up inflammation in the body. We want to avoid most of these corn products. Maybe once or twice a year you have corn on the cob. But other than that, these corn-based ingredients are not good with their ingredients. We want to avoid, for the most part.

Number five: additives and preservatives. You're going to find these in a lot of different things. These are things we want to make sure we're avoiding: MSG, or monosodium glutamate. This is something we want to avoid. You'll also see it labeled under other ingredients, like glutamates or autolyzed yeast, and autolyzed yeast extract. Soy protein oftentimes is MSG monosodium glutamate. These other additives and preservatives. The reason why manufacturers use additives, preservatives, and other artificial sweeteners is to make the food taste better, last longer, and impact its texture. 

They use benzoic acid. Sodium benzoate, potassium benzoate, and benzoic acid. Those benzoates are linked with an increased risk of cancer. We want to avoid anything that has benzoic acid or sodium benzoate in it. Nitrates. You're going to see sodium nitrate, for example, in things you're going to see, for example, if you find a healthy quote, unquote, healthy lunch meat, or healthy bacon, I should say nitrate-free. Doesn't have those preservatives. Those nitrates are unhealthy for the body. A lot of times, they use them in cured meat. They're in a lot of canned and baked goods. We want to avoid the nitrates. Sulfites are another one. We're going to see things like potassium sorbate as well. A lot of times, these are combined with some salt and some electrolytes. You'll see sodium benzoate, potassium sorbate, and different things like that. Then, as far as artificial sweeteners, they're not good. Aspartame and potassium are one that you might see. Aspartame is another one. Splenda. We want to do our best to avoid those. 

When it comes to sweeteners. The best sweeteners to use are going to be stevia, monk fruit, or, if your body can tolerate it, sugar alcohol. Now some people say, Well, I don't do well with stevia, and there's about 3% of the population that has Ragweed sensitivity. Stevia is in the ragweed family, so if you have that, you may notice more inflammation when you consume stevia. In general, stevia is good. It's a much better sweetener and has great health benefits. However, again, you might have ragweed sensitivity. Also, sometimes stevia is combined with either a bad sweetener or something like sugar alcohol. Some people don't do well with sugary alcohol. It gives them bloating and cramping. They notice major changes in their digestive health, and that can also drive up inflammation. If you don't do well with the sugar alcohol erythritol or xylitol and it's combined with the stevia, you may have problems with that particular product. But if you try pure stevia, you may notice you feel better. You could try that out. 

One that I find that most people do pretty well with is monk fruit. It's more expensive, but you'll find it. You can find it in a store or on Amazon.com. Monk fruit, monk fruit extract. A lot of times, it's combined with sugar alcohols as well. You have to look out for that. It might be combined with erythritol. Again, if you do well, the results are all great. But if you don't, you want to make sure you avoid it. and just get pure monk fruit as well. 

Those are going to be your better sweetener alternatives. Of course, you might use some honey, some maple syrup, or something else; ideally, get organic and use as little as possible because those will impact your blood sugar. They could increase inflammation in your system, depending on how active you are and your overall lifestyle. Those are things to remember. Again, there are five things you want to avoid: processed sugar, high-fructose corn syrup, processed seed oils and trans fats, gluten, corn starch, and additives and preservatives like MSG, benzoate, nitrates, sulfites, sorbate, and aspartame. If you avoid those things, you're well on your way to reducing inflammation in your body. 

By using whole food, ideally, as organic as possible diet is powerful. I recommend prioritizing animal-based protein and healthy fats. Things like extra virgin olive oil, avocados, avocado oil, grass-fed butter, pasture-raised eggs, and wild-caught fish.  Eating a lot of foods that include a lot of colorful fruits and vegetables. Getting a lot of color in your diet is powerful. There's a unique polyphenol in each one of those colors. Whether it's reds, red bell peppers, tomatoes, greens, utilizing green foods, or purple. You've got berries, and you've got red onions. Trying to get a lot of these different colors into your diet can be powerful for reducing inflammation. But also combining that, again, with healthy proteins and healthy fats—that's the best way to do it when it comes to keeping inflammation down in your diet. Hopefully, you guys got a lot out of this video training.

<h6>David Jockers, DNM, DC, MS</h6>
Today we're talking about The Five Most Inflammatory Foods That You Want to Avoid. These foods drive up inflammation. We know that inflammation is at the root. Chronic inflammation is at the root of all chronic degenerative diseases. We're talking about things like dementia, Alzheimer's, heart disease, diabetes, cancer, and autoimmune conditions. All of them at the root have chronic inflammation. Much of that can be avoided because it comes from our diet. We've got to get our diet and our nutrition to keep inflammation down so we can think better, feel better, and thrive in life. These are the foods we want to make sure we avoid. 

Number one is processed sugar and high-fructose corn syrup. If you see sugar as an ingredient most of the time, it's not a good thing. Sometimes, in some cases, fermented coconut water or something else could be good. But in general, if you see sugar as an ingredient in something, it's not good. It's going to be processed sugar. Also, if you see high fructose corn syrup or any type of corn syrup, you want to make sure you avoid that super high glycemic impact, which drives up your blood sugar and drives up your insulin levels, drives up inflammation in the body, causes weight gain, causes blood sugar imbalances, and again, drives up inflammation. Got to avoid that.

https://d1tnc8rqovg0h0.cloudfront.net/2024+Summits/Conquering+Chronic+Inflammation/Transcripts/2024_CCIS_Mini+Talk+7-Day+4+Transcript+File.pdf

Dr. David Jockers is a doctor of natural medicine and runs one of the most popular natural health websites in DrJockers.com which has gotten over 1 million monthly visitors, and his work has been seen on popular media such as the Dr Oz show and Hallmark Home and Family.
Dr Jockers is the author of the best-selling books, “The Keto Metabolic Breakthrough” by Victory Belt publishing and “The Fasting Transformation.” He is a world-renowned expert in the area of metabolic health, fasting, brain health, inflammation and functional nutrition. 
He is also the host of the popular Dr Jockers Functional Nutrition podcast which has been consistently ranked among the top 50 health and fitness podcasts and has been the #1 ranked nutrition podcast in the world. 
Dr Jockers lives in Canton, Georgia with his wife Angel and his twin boys David &amp; Joshua and his daughters Joyful &amp; Shine.

The Secret To Avoid Inflammatory Foods

David Jockers, DNM, DC, MS

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David Jockers, DNM, DC, MS