What is an anti-inflammatory diet?
“Intervention Research to Promote Healthy Aging needed appropriate outcome measures, such as blood-based biomarkers, that are readily available, cost-effective, and universally accepted. We need biomarkers of blood-borne death risk. For example, higher levels of C-reactive protein in your blood can increase your risk of premature death by 42%. C-reactive protein is one of the most widely used inflammatory biomarkers to predict mortality, but those with high levels of interleukin-6 (IL-6), another marker of inflammation, may have a 49% increased risk of premature death. What can we do to reduce it?
I previously talked about foods that can be contribute to inflammation, such as meat and sugar, along with foods such as nuts that are not. But what about anti-inflammatory foods that actually slow down that inflammation?
What happens when there are blueberries added to a high-fat, high-glycemic meal consisting of white potatoes, white bread, ham, cheese, and butter? Adding a cup of greens resulted in a significant reduction in IL-6 from this meal, as you can see below and at 1:15 in my video What foods are anti-inflammatory?.
How about raspberries? There were people was filled eggs, butter, white potatoes, white flour biscuits and sausage with or without two cups of frozen raspberries mixed with water and mixed into a smoothie, compared to serving the same amount of calories and carbohydrates in the form of a banana. Bananas were not suitable for meat, eggs, milk and bad carbohydrates; that this meal caused a threefold increase in IL-6 within four hours. But by drinking those two cups of raspberries instead, their bodies were able to hold the line, as you can see below and at 1:45 in mine. video.
Why did raspberry work and not banana? Maybe it’s the antioxidants.
Well, an antioxidant supplements failed unfortunately There was no benefit from antioxidant vitamins and minerals such as vitamins C or E, beta-carotene or selenium. Maybe it’s the special antioxidant pigments, anthocyanins, that give berries their red, blue, and purple colors? In fact, that’s what dozens of randomized controlled trials have showedwhile half a dozen studies have been combined to show Pomegranate, a fruit full of anthocyanin pigments, can reduce inflammation over time.
About what? to add Spices in food as an approach to reduce inflammation? Supplementation with grape and turmeric extracts did not affect the inflammatory response to the cocktail. But to give When people took a teaspoon of real turmeric a day—that is, the whole spice, unrefined curcumin supplements—caused a significant reduction in IL-6 levels.
Garlic powder is reduced IL-6 levels, too, start at about half a teaspoon a day. Ginger powder (ground ginger) had with a dose of half a teaspoon to one and a half teaspoons gives the same result.
Of course, another way medium inflammation caused by a sausage and egg McMuffin, first of all, don’t eat it. About alone to eat plant based diet? I was surprised that the reduction of IL-6 aircraft did not reach statistical significance. Whenever a dietary intervention doesn’t produce the results you’d hoped for, you always have to ask, “What kind of diet were they really eating?” The study mainly looked at the Mediterranean diet, which certainly has more plants, but maybe the diets didn’t go far enough? To be clear, we rotation to Dr. Turner-McGreevy’s famous study of the new diets, in which people either continued their whole foods diet or were randomized to eat a vegan diet, a vegetarian diet, a pesco-vegetarian diet, or a semi-vegetarian diet that, for example, restricted red meat. So, while a vegan might eat red beans and brown rice with diced tomatoes and roasted peppers for dinner, a vegan might add some cheese, a pesco-vegetarian might add shrimp, and a semi-vegetarian might add turkey sausage. Below are five examples of a more in-depth diet, which you can also see at 4:01 on my page. video.
what happened to their Dietary Inflammatory Index score within two months? The Dietary Inflammatory Index is a measure of the inflammation in your diet. A negative score means your overall diet is anti-inflammatory, and the lower the better, while a positive score means your overall diet is in the pro-inflammatory balance, which is exactly where the research people started. This is not surprising given that they were eating a normal diet and our nation is rife with inflammatory disease.
But when the study participants switched to a strictly plant-based diet, their diet became an anti-inflammatory diet. Even if they cut only meat or all meat except fish, it was like that. But if they switched to mostly poultry instead or simply limited their meat intake, their diet remained inflammatory. You can see the results below or at 4:47 on me video.
Now, not all foods are plant-based are anti-inflammatory. If all you do is increase your intake of less plant-based foods, such as juice, white bread, white potatoes, soda, and cake, you may become more inflamed. But if you eat a really clean diet of whole plant foods, you hand a significant reduction of lipoprotein (a) – Lp (a) – which we did not even think was possible with a diet – as well as drops of LDL cholesterol and even the most dangerous form of LDL cholesterol. Also, almost across the board, you have lower inflammatory markers; we are talking about a 30% decrease in C-reactive protein and a 20% decrease in IL-6. So perhaps previous studies with plant-based diets were unsuccessful because they weren’t plant-based enough and animal products were still consumed significantly. Therefore, “eliminating animal products and processed foods… may be a smart dietary strategy” to fight inflammation.
Dr.’s comment
Hungry for more? see Foods that cause inflammation.
For more information on plant-based diets, see the related articles below.
