The Anti-inflammatory Diet
Many nutritionists are recommending the anti-inflammatory diet.
Scientists say that inflammation is at the core of many diseases, like arthritis, cancer, diabetes, heart disease. Any disease ending in "itis" contains inflammation, such as colitis, gingivitis, arthritis, pancreatitis and more. So, why are we so inflamed? It's our modern diet. We eat processed sugars and refined starches, which lack minerals and cause blood sugar swings. This creates inflammation. And the vegetable oils, like corn, coy, safflower, sunflower, are high in pro-inflammatory Omega 6 fats and lacking in anti-inflammatory Omega 3 fats. Meat and dairy foods contain arachidonic acid, a pro-inflammatory that in excess is a problem. And most meats come from grain fed animals and contain much less omega 3 fats than grass fed animals. Trans fats in fast foods causes inflammation, too. Some people get inflamed from the solanine in nightshade vegetables, which are tomato, potato, eggplant and peppers. For some, these vegetables cause arthritis flare ups. Luckily we have the anti-inflammatory diet to remedy this situation!
The Anti-Inflammatory Diet includes these Foods:
- Salmon and Cold Water Fish: have omega 3 oils. Omega 3 oils in wild salmon are greater than in farmed raised fish. Alaskan salmon is wild, whereas Atlantic salmon is usually farmed. Omega 3 oils are also high in herring, sardine and tuna.
- Grass Fed Beef: contains healthy Omega 3 fats, but in lower amounts than in fish. Grain fed beef has almost no Omega 3 fats.
- Olive Oil: has oleic acid, an anti inflammatory oil. Extra virgin olive oil is best because it is the least processed.
- Dark Leafy Greens Spinach, kale, collards, romaine lettuce, parsley and more are high in magnesium, chlorophyll and antioxidants.
- Cruciferous Vegetables: broccoli, brussel sprouts, kale, cauliflower. They contain the mineral sulfur which makes antioxidants. Learn more about cruciferous vegetables here
- Cherries: eating cherries daily can significantly reduce inflammation. A yummy way to take your food medicine!
- Blueberries: are rich in anti-oxidants and support your brain.
- Turmeric: prevents Alzheimer's, which some say is an inflamed brain! You can use curry powder to get your turmeric.
- Flax Oil, Pumpkin Seeds, and Chia Seeds: are high in Omega 3 fats.
- Ginger: even though it's hot, this spice quells inflammation.
- Green Tea: is high in anti-inflammatory properties.
- Whole grains: choose whole grains. But be careful with bread, which can cause blood sugar reactions. Instead, try brown rice, millet, quinoa, amaranth oats, and kasha in your anti-inflammatory diet.
Guidelines for
the Anti-Inflammatory Diet:
- Eat a variety of colorful produce.
- Avoid processed and fast foods.
- Include carbs, fats and proteins at every meal, to keep your blood sugar steady.
- Eat more whole grains, beans, winter squashes and sweet potatoes for your complex carbohydrate.
- Cook pasta al dente and eat in moderation. Overcooked pasta raises blood sugar more than al dente pasta.
- Avoid anything with high fructose corn syrup--it causes overeating.
- Eat healthy fats: avocados, almonds, walnuts, nuts and seeds, olive oil.
- Avoid safflower and sunflower oils, corn oil, cottonseed oil, canola oil. These oils are high in Omega 6, and canola oil is often refined and genetically modified.
- Eat fish, Omega 3 eggs and beans for your proteins. If you eat red meat, choose grass fed animals.
- Get enough fiber to keep blood sugar steady.
The Anti-Inflammatory Diet and your Blood Sugar When your blood sugar is on a roller coaster, it causes glycation, a chemical reaction between sugar and proteins that is pro-inflammatory. This creates AGE's, advanced glycation end products, which leads to diseases. Not good! Too many processed carbs, insulin resistance, and metabolic syndromes cause this glycation to happen. To keep your blood sugar steady, avoid refined sugars and be careful with bread and pasta. Try to eat grains with beans, fish, meat or tempeh to slow down the sugar response. Also, eating a good breakfast will keep your blood sugar steady throughout the day.
So enjoy your anti-inflammatory diet with berries, cherries and greens. Go ahead and snack on walnuts and avocados with romaine lettuce. Food medicine is yummy!
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