Anti Inflammatory Diet That Fights Against Inflammation (2024)

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Many people might not know this but inflammation and weight gain go hand-in-hand. That’s because chronic inflammation can impair the actions of hormones such as insulin and leptin. Leptin tells us when we are full and insulin regulates blood sugar levels. If they are not working properly and their actions are impaired, it will lead to weight gain. And because of this with time inflammation at its root existence can cause serious illnesses.

By definition inflammation is a local response to cellular injury that is marked by capillary dilatation, leukocytic infiltration, redness, heat, and pain. It is basically your body’s response to some type of irritant.

In simplest terms when inflammation occurs for a short period of time, it’s for our protection known as acute inflammation.

Acute inflammation helps to fight off the bad stuff that happens to us so it can help us heal. It’s our friend.

Examples of it are:traumas, scratches or cuts, sore throat from a cold or flu, acute bronchitis, acute appendicitis etc.

On the other hand, chronic inflammation is not our friend.

Chronic inflammation is slow, long-term inflammation lasting for a longer period of time (months to years). It cause progressive changes to the cells, blood vessels and tissues in our bodies. It’s in a state of emergency throughout its entire stay.

Because of these effects, chronic inflammation takes its toll and eventually lead to a number of different health concerns.

Health Diseases Caused by Chronic Inflammation

• Obesity
• Type 2 Diabetes/Prediabetes
• Insulin Resistance
• Rheumatoid Arthritis
• Gout
• Psoriasis
• Metabolic Syndrome
• Asthma
• Chronic Obstructive Pulmonary Disease (COPD)
• Heart Disease
• Chronic Peptic Ulcers
• Inflammatory Bowel Disease (IBD)
• Alzheimer’s Disease
• Cancer

It’s important to note that more and more research has revealed that people in there 30’s and 40’s are exhibiting these types of diseases earlier rather than previous generations which saw them later in life.

But the good news is that we now know one of the major leading causes of all these diseases and that makes us better equipped to fix these problems.

And better than that, those who have these diseases can actually stop and reverse the effects just by making a few changes.

Science has done really well in finding out what is causing all this built up inflammation and the verdict is our lifestyle habits.

A lot of the foods we consume are actually quite unhealthy and inflammatory. And when consumed on a regular basis, these food choices are the culprit to forming these ailments and disturbing our wellness and mood.

Our body does not recognize certain foods/chemicals such as casein, food additives, gluten, omega-6 fatty acids, trans fats etc. resulting in the release of pro-inflammatory substances.

There are a number of foods that are pro-inflammatory and should be avoided if eating on a regular basis.

Pro-Inflammatory Foods to Avoid for Weight Loss

There are certain pro-inflammatory foods that can promote weight gain. It’s best to stay clear of eating the following on a regular basis:

• Refined carbohydrates, such as white bread and pastries
• French fries and other fried foods
• Soda and other sugar-sweetened beverages
• Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• Margarine, shortening and lard

Most of us probably look at this list and wonder, what’s left to eat then?

The truth is that there are a variety of nutritious substitutes that promote good health and prevent chronic diseases.

An added component is that most these anti-inflammatory foods also increase the amounts of antioxidants, which are reactive molecules that reduce the number of free radicals.

There are tons of benefits to eating anti-inflammatory foods that go beyond just preventing and reversing disease.

Anti-inflammatory Benefits

• Weight loss
• Reduces belly fat
• Mood booster
• Packed with flavor
• Feel fuller
• Improves digestion
• Skin improvement
• Reduces/ Eliminates achy joints
• May eliminate food sensitivities
• Improves allergies
• Removes brain fog
• Helps with fatigue
• Better sleep

The benefits are excellent and should provide a sense of assurance that changing your diet will lead to the above health improvements with time.

These benefits can be seen once you start incorporating anti-inflammatory foods into your daily eating patterns.

The Anti-Inflammatory Diet is the best kept secret that can lead to major healthful life changes.

Anti-inflammatory Foods To Eat For Weight Loss

Dark green leafy vegetables

Examples include spinach, turnip greens, collard greens, swiss chard and kale.

They are an excellent source of nutrients such as folate, zinc, calcium, iron, magnesium, vitamin C and fiber and have the potential to reduce heart disease and type 2 diabetes.

Blueberries, blackberries, strawberries, raspberries

They are all packed with fiber, vitamins and minerals. And they contain antioxidants called anthocyanins which reduce your risk of inflammatory causing diseases.

Research showed blueberries caused increase in Natural Killer cells (NK cells) necessary for properly functioning immune system.

While another study on overweight men and women showed decrease in inflammatory markers (which is a good thing!) in those who consumed strawberries.

Dark red grapes

The darker the color of a particular food, the more anthocyanin it contains. Anthocyanins and resveratrol compounds help reduce inflammation.

They can also assist in preventing heart disease, diabetes, obesity, Alzheimer’s disease and eye disorders too.

Nutrition-dense vegetables

Types include broccoli, cauliflower, brussel sprouts and kale.

Research reveals evidence of a decrease in heart disease risk when these vegetables are eaten. Broccoli contains antioxidant sulforaphane which has powerful anti-inflammatory effects

Beans and lentils

Legumes are high in fiber and magnesium. And magnesium has been shown to decrease inflammatory effects on the body. While fiber is excellent for gut health and good bacteria.

Green tea

Contains high amounts of epigallocatechin-3-gallate (EGCG) which is touted as the reason for a decrease in inflammation and prevents cellular damage which can lead to disease.

Reduces risk of heart disease, cancer, Alzheimer’s disease, obesity among other conditions.

Red wine (in moderation)

Similar to it’s origin (grapes) contains resveratrol which reduces inflammation.

Unlike grapes, wine should be consumed in moderation.

Avocado and coconut

Avocado is a superfood containing potassium, magnesium, fiber and heart-healthy monounsaturated fats.

Avocados also contain carotenoids and tocopherols which reduce the risk of cancer.

Research has shown that virgin coconut oil may benefit cancer patients when supplemented with anti-cancer drugs.

Olives

They contain oleocanthal (see below).

Extra virgin olive oil

One of the healthiest fats as it’s rich in monounsaturated fats and is a staple in the Mediterranean diet.

Contains oleocanthal, an antioxidant compared to inflammatory drugs like ibuprofen. Studies link a reduced risk of heart disease, brain cancer and other conditions.

Walnuts, pistachios, pine nuts and almonds

Found to be high in alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid.

Some nuts are rich in magnesium, l-arginine and vitamin E which keep inflammation at bay.

Nuts are great for people with arthritis because they contain healthy fats which help to lubricate the joints.

Fish

Fatty fish are rich in protein and long-chain omega-3 fatty acids EPA and DHA. Types include salmon, sardines, herring, mackerel and anchovies.

EPA and DHA reduce inflammation which can lead to metabolic syndrome, heart disease, diabetes and kidney disease.

According to studies conducted salmon reduced inflammatory marker C-reactive protein (CRP).

Turmeric

This spice is often used in Indian dishes. It’s gained much attention due to it’s powerful anti-inflammatory nutrient curcumin.

Has been shown to be effective against diabetes, arthritis, and metabolic syndrome.

When combined with black pepper, enhanced absorption of curcumin occurs.

Dark chocolate

Packed with antioxidants that minimize inflammation. Needs to contain at least 70% cocoa in order to reap the anti-inflammatory benefits.

May reduce risk of disease and promotes healthy aging.

Research has shown that flavanols are responsible for dark chocolates healthy effects.

Ginger

Encompasses antioxidants such as gingerol touted as the ingredient that benefits your health.

May be effective against reducing pain from acute and chronic inflammatory conditions.

Also works against chronic illnesses such as heart disease, dementia and certain cancers.

Anti-inflammatory Diet Research and Rules

1. What research shows

• Fruits and vegetables have natural components (called phytonutrients) that protect against inflammation.
• Healthy fats ie. monounsaturated fats and omega-3 fatty acids also keep inflammation away

2. Anti-inflammatory superfoods for weight loss success

• Dark chocolate (>70% cocoa), red wine, green tea, turmeric and ginger are anti-inflammatory superfoods that fight inflammation
• Research has shown much benefits when these superfoods were consumed by animals; more research required on humans

3. Five dietary rules to reduce inflammation and your waistline are:

Rule #1: Fruits and Veggies should be ½ your plate

• Aim to include then in each meal
• Eat a variety of brightly colored vegetables and fruits

Rule #2: There are better protein choices

• 5-6 ounces/day for those moderately active
• Fatty fish (omega-3s) are good
• Meatless options include tofu, tempeh, beans, peas, lentils
• Lean protein options are skinless chicken or turkey, or lean cuts of beef and pork
• Low fat or fat free dairy choices are skim milk and yogurt
• Decrease highly processed foods ie. deli meat, bacon, sausage

Rule #3: Eat healthy fats

• Monounsaturated fats ie. olive oil, safflower oil, sunflower oil, canola oil, peanut oil and avocado oil
• Omega 3 rich fats ie. salmon, nuts, ground flaxseeds, chia seeds, hemp seeds

Rule #4: Eat whole grains that are good for you

• Like whole grain flour and cereals
• Brown rice, quinoa, millet and wheat berries

Rule #5: Try herbs and spices

• Infuse flavor with herbs and spices
• Satisfies your cravings

As well, try to include more soluble fiber in your diet as it will keep you fuller longer.

A great example is the Mediterranean diet that combines all the above rules and has been shown to have more anti-inflammatory effects than compared to the typical American dietary pattern.

On the most fundamental level, the anti-inflammatory diet involves basically replacing sugary refined foods with whole, nutrient-rich foods that is healthy for all your cells, tissues and organs.

Furthermore, if you want to lose weight and live a disease-free life, take a look at what your putting in your grocery cart the next time you are out and make a conscious anti-inflammatory choice. You’ll be thankful you did!