Specialists at Houston Methodist Hospital detailed through a statement the various medical benefits of following an anti-inflammatory diet, highlighting at least nine long-term consequences associated with chronic inflammation.
According to Dr. Karla Saint Andre, an endocrinologist at Houston Methodist Hospital, anti-inflammatory diets focus on reducing inflammation levels in the body, which may have beneficial effects in preventing and managing various chronic diseases, including heart disease, diabetes , arthritis, psoriasis, asthma, fatty liver disease, polycystic ovarian syndrome and joint pain. These study-backed findings demonstrate the benefits of adopting an anti-inflammatory diet.
Before fully appreciating the benefits of an anti-inflammatory diet, it’s important to understand why and when inflammation can cause problems in our bodies, as well as how certain eating habits can counteract these effects.
Inflammation: What is it?
Inflammation is not always harmful, as it is a natural response of the body to protect itself against harmful agents such as bacteria, viruses, and parasites that can cause disease.
However, when the inflammation persists, it can lead to various problems. Dr. Saint Andre explains that chronic inflammation occurs when the body is in a prolonged state of stress, producing more pro-inflammatory than anti-inflammatory substances. This imbalance leads to inflammation throughout the body, which can be harmful. Chronic inflammation is associated with conditions such as high blood pressure, type 2 diabetes, heart disease, arthritis, dementia, depression, certain cancers, liver disease, and kidney disease.
What are the causes of chronic inflammation?
First, the conditions that can cause hyperactivity in the immune system. And surprisingly, your diet can be a trigger for inflammation.
In fact, what you consume in terms of quantity can increase your risk of chronic low-grade inflammation more than you realize. For this reason, Dr. Saint Andre and other health experts recommend incorporating anti-inflammatory foods into your diet, regardless of whether or not you have pre-existing health problems.
What is meant by an anti-inflammatory diet?
The term “anti-inflammatory” implies reducing inflammation, so such a diet is based on foods that help fight inflammation and limits those that cause it.
Foods considered anti-inflammatory include:
- Vegetables
- Fruit
- Healthy fats, such as olive oil
- whole grains
- lean protein sources
- Nuts and seeds
- herbs and spices
If looking at this list comes to mind a vegetarian diet, you are correct. In fact, one of the best anti-inflammatory diet options is the Mediterranean diet, which is based on plant-based foods.
Dr. Saint Andre explains that the Mediterranean diet is characterized by being rich in plants, whole grains, and fresh, unprocessed foods. Studies have shown that this diet can reduce the risk of heart disease, and it is believed that this is largely due to the balance between anti-inflammatory foods and those that can cause inflammation.
Compared to the standard American diet, the Mediterranean diet limits meat consumption and prioritizes protein sources with less saturated fat and more omega-3 fats, such as salmon, sardines, and certain types of tuna.
It is important to note that the list of anti-inflammatory foods above does not include a very common category: packaged and processed foods.
Dr. Saint Andre emphasizes that for an anti-inflammatory diet to be effective and realistic, it is important that at least 80% of it is made up of whole natural foods. The other 20% can include processed foods, but they should never be the main part of the diet.
The benefits of following an anti-inflammatory diet are numerous. It not only promotes a healthy gut, immune system, and weight, but also improves sleep and mental health. In addition, this diet helps reduce the risk of various health conditions and improves the control of many others.
Dr. Saint Andre points out that it is preferable to see it as a anti-inflammatory eating pattern instead of a strict diet. It is important to take a general anti-inflammatory approach to lifestyle, including other Healthy habits As the regular exercise, stress management, adequate sleep and avoiding harmful habits such as smoking and excessive alcohol consumption.
These are the worst foods for inflammation
It is necessary to identify the foods that generate inflammation to limit their consumption. On an anti-inflammatory diet, you should avoid the following foods:
- Red meats, such as beef, pork, lamb, and venison.
- Processed meat, such as bacon, hot dogs, and luncheon meat.
- Refined grains, such as white bread, white rice, white pasta, and breakfast cereals.
- Snacks, such as chips, cookies, crackers, and cakes.
- Soft drinks high in sugar and other sweetened drinks.
- Fried foods, including fast food.
- Excessive alcohol consumption.
- Foods containing dairy or gluten, in case of intolerance.
These foods cause inflammation due to two main points: its ability to easily promote weight gain and his processed and altered nature. Most of the foods mentioned are high in calories, but poor in nutrients, which makes them empty calories that do not nourish us properly. In addition, they are usually very tasty and we tend to consume them in excess, which is associated with weight gain.
Dr. Saint Andre warns that as we gain weight, the accumulation of visceral fat in the body increases, especially in the belly area. Visceral fat is toxic and can be difficult to remove because it is located deep around the waist, within the abdominal cavity.
You may be familiar with visceral fat as the stubborn fat that accumulates in the belly area and is difficult to lose. This fat is found deep in the waist, within the abdominal cavity.
However, visceral fat is not limited to that location. These fat cells are biologically active, releasing hormones and other substances that can trigger a state of inflammation, explains Dr. Saint Andre. This fat can also accumulate in organs such as the pancreas, liver, intestines, and others. When this occurs, inflammation causes dysfunction in these organs, contributing to problems such as insulin deficiency and, ultimately, type 2 diabetes.
Additionally, the additives present in processed foods can directly lead to inflammation. Processed products often contain high amounts of salt, refined sugar, saturated fat, and preservatives, about which we still know little. This is problematic because our bodies are not adapted to deal with artificial and added ingredients, especially in the amounts in which we consume them. For example, some processed foods contain up to 10 times more sugar than a piece of fruit.
At such high levels, added sugars, saturated fats, salt, and preservatives trigger the production of pro-inflammatory substances that contribute to chronic inflammation.
Humans have always metabolized food, Dr. Saint Andre explains, but she’s referring to real, natural foods, not fake ingredients found in packaged, processed products. Our bodies recognize and know how to metabolize vegetables, fruits, and whole grains. When eaten in proper portions, these foods are unlikely to contribute to weight gain.
Almost 60% of calories consumed by Americans come from processed products.
Unfortunately, our current diets are rich in harmful foods that trigger inflammation. According to him United States National Institute of Health (NIH), nearly 60% of the calories consumed by the average American come from processed foods. However, by adopting a anti-inflammatory dietwhich is based on vegetable sources of protein, fat, fiber and carbohydrates, as well as the moderate consumption of lean meat, we can change this situation.
Who should follow an anti-inflammatory diet?
According to Dr. Saint Andre, “An anti-inflammatory lifestyle benefits everyone, and anti-inflammatory eating habits are appropriate for almost anyone.” However, there are some exceptions for people with certain health conditions, such as gastrointestinal disorders that make it difficult to eat high amounts of fiber, gastroparesis, or familial hypercholesterolemia, where even healthy fats should be limited.
Therefore, while an anti-inflammatory diet is beneficial for most people, each individual’s nutritional needs and health status are unique. It is advisable to consult with a doctor to assess whether an anti-inflammatory diet is right for you.
If you have a health condition associated with chronic inflammation, your doctor will likely recommend an anti-inflammatory diet. According to Dr. Saint Andre, she suggests this diet to all of her patients living with diabetes, unless they have any of the conditions listed above. It is also recommended for people with heart disease, arthritis, psoriasis, asthma, fatty liver disease, polycystic ovary syndrome, joint pain, among others.
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