WHAT YOU ARE EATING MAY BE KILLING
YOU
Anti-Inflammatory Foods
By G. Phillip Paulk DC
Processed
sugars and other high-glycemic starches increase inflammation, just as they
raise blood sugar, according to an article in the March 2002 American Journal
of Clinical Nutrition.
Good
news, though: Many foods have anti-inflammatory properties. Here are 11 of the
best...
1. Salmon. Coldwater fish, including salmon,
contain anti-inflammatory fats called omega-3s.
Wild
salmon has more of these super-healthy fats than does farmed salmon.
Herring,
sardines, and tuna also contain omega-3s.
2. Grass-fed beef and other animal
foods. As opposed to traditional, grain-fed
livestock, meat
that
comes from animals fed grass also contains anti-inflammatory omega-3s, but in
lower concentrations than coldwater fish. Free-range livestock that graze in pastures
build up higher levels of omega-3s. Meat from grain-fed animals has virtually
no omega-3s and plenty of saturated fat.
Cooking
tip: Unless it's ground, grass-fed beef may be tougher, so slow cook it.
3. Olive oil. Olive oil is a great source of oleic
acid, another anti-inflammatory oil. Researchers wrote in the October 2007 Journal of the
American College of Nutrition that those who consume more oleic acid have
better insulin function and lower blood sugar.
Shopping
tip: Opt for extra-virgin olive oil, which is the least processed, and use it
instead of other cooking oils. Other "cold-pressed" or
"expeller-pressed" oils can be good sources, too.
4. Salads. Dark-green lettuce, spinach, tomatoes,
and other salad veggies are rich in vitamin C and other antioxidants, nutrients
that dampen inflammation.
and
skip the croutons.
5. Cruciferous vegetables. These veggies, which include broccoli,
cauliflower, Brussels sprouts, and kale, are also loaded with antioxidants. But
they provide one other ingredient -- sulfur – that the body needs to make its
own high-powered antioxidants.
6. Cherries. A study in the April 2006 Journal of
Nutrition showed that eating cherries daily can significantly reduce
inflammation. Cherries are also packed with antioxidants and relatively low on
the glycemic index.
Tip:
Frozen cherries are available all year long and make a tasty dessert with a
little yogurt or cheese.
7. Blueberries. These delectable fruits are chock-full
of natural compounds that reduce
inflammation.
Blueberries may also protect the brain from many of the effects of aging.
Frozen are usually less expensive than fresh -- and just as good for you.
8. Turmeric. This spice contains a powerful, natural
anti-inflammatory compound, according to a report in the August 2007
Biochemical Pharmacology. Turmeric has long been part of curry spice blends,
used in southern Asian cuisines. To use: Buy powdered curry spice (which
contains turmeric and other spices) and use it as a seasoning when pan-frying
chicken breasts in olive oil.
9. Ginger. This relative of turmeric is also known
for its anti-inflammatory benefits, and some research suggests that it might
also help control blood sugar.
Suggestion:
Brew your own ginger tea. Use a peeler to remove the skin off a piece of
ginger, then add several thin slices to a cup of hot water and let steep for a
few minutes.
10. Garlic. The research isn't consistent, but
garlic may have some anti-inflammatory and glucose-regulating benefits and it
may also help your body fight infections. At the very least, it won't hurt and
makes for a tasty addition to food.
11. Green tea. Like fruits and vegetables, green tea
contains natural anti-inflammatory
compounds.
It may even reduce the risk of heart disease and cancer.
Suggestion:
Drink a cup a day -- or brew it like sun tea, refrigerate, and serve.
As
you probably noticed, anti-inflammatory eating is right in line with healthy,
diabetes-friendly eating. And it's the way we all should eat, whether we have
diabetes or not: lots of plant foods and moderate portions of animal foods, as
unaltered and unprocessed as possible. If everyone ate this way, we'd see a
much larger portion of our population living healthier, longer lives.
SOURCES:
1
- Andres-Lacueva, C., R.L. Galli, G. Shukitt-Hale, et al. 2005. Anthocyanins in
aged blueberry-fed rats are found
centrally
and may enhance memory. Nutritional Neuroscience 8:111-20.
2
– Aggarwal, B.B., A. Goel, A.B. Kunnumakkara. 2008. Curcumin as “Curecumin:”
from kitchen to clinic.
Biochemical
Pharmacology 75(4):787-809, doi:10.1016/j.bcp.2007.08.016.
3
– Asgard, R., A. Basu, E. Rytter, et al. 2007. High intake of fruit and
vegetables is related to low oxidative stress
and
inflammation in a group of patients with type 2 diabetes. Scandinavian Journal
of Food and Nutrition 51:149-
158.
4
– Bahceci, M., C. Ogun, A. Tuzco, et al. 2005. Is serum C-reactive protein
concentration correlated with HbA1c
and
insulin resistance in type 2 diabetic men with or without coronary heart
disease? Journal of Endocrinological
Investigation
28:145-50.
5
– Basu, A., E.A. Lucas. 2007. Mechanisms and effects of green tea on
cardiovascular health. Nutrition Reviews
65:361-75.
6
– Beermann, C., R. Kitz, R. Schubert, et al. 2007. Influence of low-dose
polyunsaturated fatty acids
supplementation
on the inflammatory response of healthy adults. Nutrition 23:724-30.
7
– Bielinski, D.F., F.C. Lau, J.A. Joseph. 2007. Inhibitory effects of blueberry
extract on the production of
inflammatory
mediators in lipopolysaccharide-activated BV2 microglia. Journal of
Neuroscience Research 85:1010-
7.
8
– Bots, M.L., A.E. Hak, C.D. Stehouwer, et al. 1999. Associations of C-reactive
protein with measures of obesity,
insulin
resistance, and subclinical atherosclerosis in healthy, middle-aged women.
Arteriosclerosis, Thrombosis and
Vascular
Biology 19:1986-91.
9
– Buring, H.E., S. Liu, J.E. Manson, et al. 2002. Relation between a diet with
a high glycemic load and plasma
concentrations
of high-sensitivity C-reactive protein in middle-aged women. American Journal
of Clinical Nutrition.
75:492-98.
10
– Frass, M., B. Gmeiner, R. Hofbauer, et al. 2001. Effects of garlic extract
(Allium sativum) on neutrophil
migration
at the cellular level. Heart Disease 3:14-7.
11
– Frondoza, C.G., R. Grzanna, L. Lindmark. 2005. Ginger — an herbal medicinal
product with broad antiinflammatory
actions.
Journal of Medicinal Food 8:125-32.
12
– Jacob, R.A., D.S. Kelley, R. Rasooly, et al. 2006. Consumption of bing sweet
cherries lowers circulating
concentrations
of inflammation markers in healthy mend and women. Journal of Nutrition
136:981-86.
13
– Jun, C.D., S.H. Kim, K. Suk, et al. 2006. Gallic acid inhibits histamine
release and pro-inflammatory cytokine
production
in mast cells. Toxicological Sciences 91:123-31.
14
– Lii, C.K., C.T. Liu, L.Y. Sheen. 2007. Does garlic have a role as an
antidiabetic agent? Molecular Nutrition &
Food
Research 51:1353-64.
15
– Ojewole, J.A. 2006. Analgesic, anti-inflammatory and hypoglycaemic effects of
ethanol extract of Zingiber
officinale
(Roscoe) rhizomes (Zingiberaceae) in mice and rats. Phytotherapy Research
20:764-72.
No comments:
Post a Comment