Benefits of an Anti-inflammatory Diet
Jan
28
Written by:
1/28/2009
Anti-inflammatory diets offer benefits for autoimmune diseases as well as for general health. While there are a number of different protocols, all anti-inflammatory diets follow two key concepts:
- An emphasis on eating foods with a low-glycemic index
- An emphasis on eating foods rich in antioxidants
The glycemic index rates foods by their ability to raise blood glucose levels. Foods with a high glycemic index, such as potatoes, sugar, corn and carrots, cause a rapid rise in blood glucose followed by a quick fall, which stimulates insulin production.
Complex carbohydrates, such as broccoli, grapefruit, and summer squash have a low glycemic index. Foods with a low glycemic index cause a modest sustained rise in blood glucose levels. High glucose levels and spikes in insulin cause free radical production, weight gain, and inflammation.
Fresh fruits and vegetables are the best sources of antioxidants. Other good sources include red wine, dark chocolate, and tea. Different foods contain different antioxidants. For instance, red wine is rich in resveratrol, and tea is rich in catechins. Nutritionists recommend choosing a rainbow of fruits and vegetables since fruits of one color tend to be rich in the same antioxidant compounds.
An anti-inflammatory diet also includes ingesting 8 glasses of pure water daily and adequate protein, primarily from fish, chicken, and egg whites. Red meat and dairy products should be avoided since they cause inflammation. The exception is unsweetened yogurt, which has anti-inflammatory properties. A common suggestion in anti-inflammatory diets is to use vanilla yogurt with fresh berries as your first choice for dessert.
Another recommendation for anti-inflammatory diets is to avoid any foods that one is allergic or sensitive to.