The Anti-inflammatory Diet
If you suffer from allergies, asthma, arthritis, peptic ulcers, atherosclerosis, diabetes, cancer, obesity, auto-immune disease, or so on, you have inflammation in your body. Inflammation in and of itself is not a bad thing as it is the mechanism created in our body to prevent the spread of disease, but persistent inflammation provides the fuels for just about every chronic and acute disease common today. Why you ask? First let's look at the current standard American diet that has spread world-wide. It is identified by the high intake of meats and processed meats, sweets of all kinds, fried foods of any nature, and refined grains. In 1910, trans-fats entered the food supply and started the path we see today. The introduction of Nathan’s hot dogs, aunt Jemima’s syrup, Hellman’s mayonnaise, Oreo cookies, crisco, and marshmallow fluff all added “conveniences” as well as trans fats. By the 1920s and WWI brought about more processing of canned and frozen foods, gas and electric appliances, and condiments, along with many more processed products. By 1930s came the Great Depression which meant families needed to get by with less, stretching meals, and so fruits and vegetables dominated the plate. The 1940s brought in WWII where rationing to feed the troops became a priority. The focus was on packaged foods as well as the by-products from the war providing fertilizers for farmers to increase their yields, but it reduced the vitamins and minerals in the plants. In addition, industries provided financial incentives for companies to use other by-products such as high fructose corn syrup, hydrogenated oils, modified corn starches, etc. to create highly processed foods. These food also needed fortified with vitamins and minerals to offset the deficiencies. And the trend continues… the creation of fast food restaurants and ready to eat foods, and new treads in family life. Then aluminum cans/cookware, irradiation to sterilize fruits and vegetables. Between the 1950s to 1970s the American waist line began to grow and product focus changed to combating pounds via “lite” products. Thus additives became the thing which were ‘monitored,” added, removed, modified, but are still present causing many health issues. For example by 1990s, GMOs hit the market, and the hidden health issues blossomed. It wasn’t until the 2000s, when people began to investigate the connection between food and health. Many “food” documentaries hit the market. So what to do….
The Bible shares with us in Genesis 1:29, that God intended for us to eat fruits, vegetables, grains. Basic and simple. No additives. Fruits are loaded with anti-inflammatory phytochemicals. Phytochemicals are cancer-preventative and anti-oxidative. Grapes have resveratrol which reduces inflammation. Blueberries and cranberries protect our small blood vessels and improve mental performance due to their anti-inflammatory and anti-oxidant properties. Strawberries significantly reduce inflammation essentially after a high fat meal, slow the insulin response which results in obesity. Any red, purple, or blue fruits have anthocyanins that provide for anti-inflammatory and anti-oxidative properties. These has also been shown to help with positive effects on blood pressure as well as other cardiovascular risk factors. Apples and citrus fruits contain anti-inflammatory compounds, however eaten whole is healthier than juiced. Juicing tends to cause a sudden rise in blood sugar and triglycerides which can contribute to inflammation. The “fruit package” has fiber which increases the absorption time, thus reducing the glucose spikes.
Vegetables especially dark green leafy kinds, have been shown to significantly lower inflammation through different processes in the body. Chlorophyll, sulforaphane, omega-3 fatty acid, alpha-linolenic acid, carotenoids, and so on, all contribute to the inflammation lower process. Broccoli, cabbage, Brussel sprouts, celery, carrots, and such, should be a large part of our weekly intake.
Two out of every three Americans are either obese or overweight! One out of every six have metabolic syndrome which means they are obese, have high cholesterol, hypertension and elevated blood sugar. The lack of exercise adds to the problems, because high body fat triggers inflammatory problems. Fat cells are a type of endocrine cell, which makes chemicals in the body that promote inflammation. This condition thus encourages: more free radicals, more inflammatory compounds, higher risk for blood clots, more stress, and a great rise in blood sugar and blood fats after a meal.
Solution: Whole plant-based foods, like vegetables, fruits, grains, legumes, and sparingly nuts. If your diet is made up from these, the after meal increases in glucose, triglycerides, and inflammatory markers are stunted. Eating those foods on the low or moderate glycemic index helps to control blood sugar, help with weight loss and reduces inflammation. Overweight and obese individual have less adiponectin hormone, which increases metabolic rates. This is necessary for cells to respond to the insulin in the blood, helps blood vessels to be able to dilate, and clear blood of triglycerides. Gradually losing weight along with exercise like walking, increases the adiponectin levels, thus reducing inflammatory markers. Research show with just a 5 to 10% weight loss can result in significantly reducing elevated blood sugar and blood fats as well as reducing inflammatory markers! This is especially important in pre-diabetics or diabetics as just as little as 12 pound weight loss can return inflammatory chemical back to those like a lean person.