What to Avoid n Refined starches, processed foods and
sugary foods: Tese are all are low in nu- trients, high in calories, spikes blood sugar, and they frequently contain added fructose. Pediatric endochronologist Robert Lustig, M.D., persuasively argues that the damage from consuming added fructose is similar to that of chronic heavy alcohol use. Since fructose is added to many processed foods, including pasta sauce and bread, limit or avoid processed foods. To prolong shelf-life, processed foods
Obtain Better Health Through the ANTI-INFLAMMATORY DIET
by Matthew McCurdy T
he anti-inflammatory diet har- nesses the power of phyto- chemicals in plant-based foods
to reduce chronic inflammation. It is a pattern of eating, not calorie-counting or food restriction, that promotes vitality, optimizes weight and prevents many diseases including diabetes, heart disease, many cancers and Alzheimer’s. Te diet incorporates raw, cooked, mashed and ground foods that humans have eaten for thousands of years, and it excludes foods with added sugar, salt and oils high in omega-6 fatty acids. Te whole food, plant-based, Mediterranean and Asian diets are examples of anti-inflammatory diets. High fat, high carb, Atkins and Pa- leo can be anti-inflammatory diets when they employ plant-based proteins, low- glycemic carbs and healthy omega-3 fats.
What to Eat n Veggies and Fruits: Try everything
in the produce section, and aim for a variety of colors. Color indicates different phytochemicals that help the body thwart disease and stay balanced. Berries have anti-aging anthocyanins. Leafy greens have vitamin K and folate to reduce the risk of neurodegenerative diseases. Garlic
10 Austin Edition
and cruciferous vegetables likely have anti-cancer properties.
n Olive oil and avocados: Tese are good sources of fat.
n Roots: Sweet potatoes, beets, turnips, parsnips and rutabaga are high in fiber and phytochemicals.
n Beans: Tese are high in fiber, anti- oxidants and other anti-inflammatory substances.
n Whole soy: Includes tofu, edamame, tempeh and miso, and contains high-qual- ity protein and fat. Tese foods reduce the risk of breast and prostate cancer.
n Whole grains: Oats, wheat, rye, barley, rice (try black rice), buckwheat, millet, amaranth and teff.
n Seeds: Quinoa, pumpkin, chia and hemp. n Nuts: Eat a variety.
n Fish: Salmon, sardines and anchovies are plentiful in omega-3 fatty acids. Check SeafoodWatch.org
for information on mer- cury contamination.
n Herbs and spices: Tese add powerful phytochemicals and flavor to food. Try turmeric, found in curry powder, which contains curcumin.
also contain high levels of inflammatory omega-6 oils. Overconsumption of omega-6 throws off the balance between omega-6s and omega-3s, leading to chronic inflam- mation.
n Foods with Trans Fats: Also avoid added trans fats (look on the label for “partially hydrogenated oils”); they cause chronic disease. No amount of added trans fats is safe, and they are being phased out of the food supply.
n Fried foods: Cooking foods in processed vegetable oil doesn’t make them healthy. Corn, safflower and other vegetable oils all have omega-6 fatty acids.
n High-saturated animal fat and pro- cessed red meat: Limit or eliminate these foods. Excellent complete protein plant alternatives are beans and rice, soy, peas and quinoa.
Weight Loss A recent, large, randomized, clinical
trial showed that people who ate mostly plants, with no limits or calorie counting, lost significant weight and had improved chronic disease parameters, according to Te BROAD study, published in 2017 in the online medical journal Nutrition & Diabetes. Diet adherence was high because participants were not hungry—the high fiber and water content kept them full.
Ketogenic Diet Some physicians concur that the ketogenic
diet is not an anti-inflammatory diet. Te diet, when done correctly, is extremely restrictive and places the body in a state of ketosis with blood ketone body levels of 1-3 mmol/L. Te diet is almost all fat,
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