Anti-Inflammatory Diet
The consequence of inflammation
Inflammation is at the root of many of the common disorders affecting Americans. These chronic conditions include arthritis, autoimmune disorders, cardiovascular disease, stroke, cancer and Alzheimer’s. In the right situation Inflammation is important in the body as it promotes healing and helps fight infections but when inflammation becomes excessive and chronic it is damaging.
What causes inflammation?
Inflammation occurs when cells near the site of injury or infection release cytokines and chemical markers that signal other cells of the body to gather and fight infection and repair damage. These chemicals create a hostile environment for the invading bactera or virus. This reaction is good in the short term. Unfortunately, eating a poor diet can promote inflammation, even when there is no injury or infection. Some fats in the Standard American Diet (SAD) produce free radicals. Free radicals are highly reactive compounds that cause a cascade of inflammatory reactions that damage healthy tissues. A way to picture the damaging impact of just one free radical is to think of a football field covered side by side with thousands of mouse traps. The mouse traps represent healthy cells. A ping pong ball, which represents the free radical, is thrown into the field. What happens next is a chain reaction in which thousands of mouse traps begin to snap, and as they do, the ping pong ball is continuously thrown about setting off more traps.
Essential fatty acids
Essential fatty acids are those fats that the body is unable to make. They must come from our food source. These fats are needed for cell membrane stability, development of the central nervous system, energy production, cell communication and regulation of inflammation. There are two essential fatty acids; omega-3 and omega-6 fatty acids.
What are fats ?
A fat is a chain of carbon atoms (C), with hydrogen atoms (H) attached to each carbon, and with a methyl group (CH3) on one end and a carboxyl group (COOH) on the other end. Fats come in several forms as discussed below.
Saturated fat
This type of fat is completely saturated with hydrogen atoms; meaning that every carbon atom is attached to a hydrogen atom. These fats are usually solid at room temperature and are stable. Because of their stability they have a longer shelf life and are extensively used in our food supply. Sources of saturated fats are animal products and tropical oils. Saturated fats are a precursor to inflammation.
Monounsaturated fat
A monounsaturated fat has a single double bond between one of the carbon atoms. Sources include olive oil, almonds, hazelnuts, avocado, and canola oil.
Polyunsaturated fat
These fats have more than one double bond between carbon atoms. They are usually liquid at room temperature and are not as stable as saturated fats. Two important types include omega-3 and omega-6 fatty acids.
OMEGA-3
Omega-3 fats result in anti-inflammatory precursors. The omega fatty acids are named according to where the first carbon double bond occurs. An omega-3 fat has the first double bond between the 3 and 4 carbon atom. These are considered excellent fats to consume. Sources include cold-water fish such at salmon, sardines, cod, and herring. They are also found in flaxseed, walnuts, pumpkinseeds and dark leafy greens.
OMEGA-6
Omega-6 fats generally promote inflammation. They are found in corn oil, safflower oil, soybean oil, sunflower oil, sunflower seeds, cottonseed oil, grapeseed oil, peanut oil and partially hydrogenated oils.
TRANSFATTY ACIDS
These fats are created by taking a polyunsaturated fat, usually an omega-6, and adding more hydrogen atoms. This makes the fat more stable and solid at room temperature. They are used in processed foods to increase shelf life. The picture below shows how the CH3 and COOH are rearranged from the same side (Cis) to the opposite side (Trans) of the molecule. This configuration aids in the fats stability. These hydrogenated fats are pro-inflammatory and should be avoided.
Why is the American diet SAD?
The standard American diet (SAD) has a very high ratio of omega-6 to omega-3 fatty acids. Over the past century this ratio has increased from 4:1 to 25:1 because of the increased hydrogenated omega-6 fats and trans fats used in processed foods. The omega-3 fats have also decreased in our diet because the natural sources have been eliminated. This imbalance promotes more inflammation with the formation of free radicals.
What reduces inflammation?
Antioxidants, plant sterols, soy isoflavones, fiber and probiotics are foods and nutrients that can decrease inflammation. Antioxidants reduce and eliminate free radicals before they cause cellular damage. Inflammatory mediators are reduced by plant sterols and soy isoflavones. Harmful bacteria, that may induce inflammation, are reduced by probiotics and fiber consumption.
Easy ways to reduce inflammation
Maintain a healthy weight
Avoid “pro-inflammatory” foods
Eat more fiber
Eat more “unprocessed” soy products
Avoid personal trigger foods
Increase Omega-3 fatty acids
Reduce omega-6 fats
Eliminate trans-fats
Reduce saturated fats
Eat a diet rich in antioxidants
Consume probiotics
Guidelines for an Anti-Inflammatory Diet
Getting started
The following foods have been found to control and reduce inflammation. Incorporate them into your diet and when possible eat fresh whole foods rather than processed foods.
What is the Mediterranean diet?
The Mediterranean diet has been found to reduce levels of inflammatory blood makers CRP and IL-6. The diet incorporates lower-glycemic carbohydrates such as whole grains, fruits and vegetables and a higher ratio of omega-3 to omega-6 fatty acids. The primary fat is olive oil along with fats from nuts and seeds. Animal fats, lard, cream and butter are excluded. Protein in the form of beans and lentils are preferred over fish and poultry, and red meat is discouraged. Eggs are limited to 4 per week, which includes those used in baking and cooking. Dairy products are limited to low-fat yogurt or cheese. Desserts should consist of fresh fruit. Sweets should limited to only 2 to 3 servings a week. Alcohol should consist of a glass of wine per day if at all.
Antioxidants
Antioxidants reduce inflammation by eliminating free radicals before they cause damage. The following are sources of antioxidants:
Carotenoids--Carrots, Pumpkin, Sweet potatoes, Yams, Mango, Broccoli, Spinach, Dark green leafy vegetables, Kale
Vitamin E--Olive Oil, Almonds, Asparagus, Wheat Germ, Soy beans, Avocado, Corn
Vitamin C--Potatoes, Citrus Fruit, Papaya, Mango, Cantaloupe, Strawberries, Tomatoes, Bell Peppers, Broccoli, Kiwi
Selenium, Zinc, and Copper--Pumpkin seeds, Wheat germ, Nuts, Seafood, Whole grains, Legumes
Polyphenols--Green and Black tea, Fruits, Chocolate, Coffee (limit to 1 cup/day)Wine/Beer (limit to 1 drink/day)
Isoflavones
Isoflavones are estrogen like compounds found primarily in soy beans. They have been studied in over 1000 scientific publications. They help lower the levels of inflammatory mediators such as C-reactive protein (CRP), Tumor Necrosis Factor (TNF) and Interleukin 6 (IL-6). Sources include: Soybeans, tempeh, tofu, soymilk, miso, legumes, clover, kudzu root, licorice root, and alfalfa.
Plant Sterols
Plant sterols, aka phytosterols, have a similar structure to cholesterol. They reduce cholesterol uptake into the bloodstream by displacing cholesterol in the gut. They have also been found to lower the inflammatory maker IL-6. Soy is the main source and often the sterols are extracted and then added to other foods.
Omega-3 fatty acids
Omega-3 fatty acids offer suppression of the inflammatory cascade. Sources include cold water fish (salmon, sardines, mackerel, and herring), walnuts, flaxseed, pecans, pumpkin seed, soy, dark green leafy vegetables, and beans. If taken as supplements make sure there is a high content of EPA and DHA, and be aware of mercury contamination. A reputable product should have third party analysis of heavy metal contamination available to the public. No more than 4 grams per day should be taken.
Probiotics
Probiotics have gain popularity recently. Probiotics contain health promoting bacteria such as Lactobacillus species, Bifidobacterium bifidum/longum, Streptococcus thermophilus and Saccharomyces boulardii. These microorganisms occur naturally in our intestinal tract. Among the many benefits they have been shown to alleviate allergic inflammation as well as gastric and intestinal inflammation. Sources include yogurt, tempeh, miso, sauerkraut, and supplementation. If supplemental probiotics are taken, the daily minimum dosage should be 3 billion live colony forming units. Fiber should be added since it has been shown to promote the growth of these healthy bacteria.
Foods and Nutrients that should be Avoided
Arachidonic Acid
As mentioned above there are several fatty acids that promote inflammation. These fatty acids form arachidonic acid which is the precursor to several pro-inflammatory mediators. Sources to avoid include red meats.
Trans Fats
These pro-inflammatory hydrogenated fats are created to extend the shelf life of foods because they resist oxidation at room temperatures. When they are digested in the gut they lead to free radical formation that damage the inner lining of blood vessels. Sources include many types of processed food such as chips, crackers, pastries, breads, cake, margarine and processed peanut butter.
Omega-6 fatty acids
These are naturally occurring essential fatty acids that are pro-inflammatory. Sources include sunflower, safflower, cottonseed and corn oils, and red meats. Although they are needed by our body, the ratio of omega-6 to omega-3 fats in today’s diet is unhealthy. Omega-6 oils are often processed and are found in crackers, stuffing, and frozen foods.
Alcohol
Although recent studies have found red wine to have anti-inflammatory effects, when consumed in excess, alcohol elevates markers of inflammation. The key to alcohol consumption is MODERATION. No more than one drink a day.
Caffeine
Caffeinated drinks should be limited to no more than one cup a day, as they are associated with increased levels of several inflammatory markers. At a low dose, caffeine has been shown to have beneficial value; larger doses increase cholesterol and homocysteine levels. Sources of caffeine include coffee, tea, cocoa, and soda.
Final Thoughts on a Healthy Diet
Food is a true pleasure that should be savored. Take time when you eat, chew the food slowly and be thankful for such a delicious meal. Enjoy a meal with family and friends sitting around a table. Not only are the benefits nutritional but sharing the moment creates and strengthens relationships. The sense of love and belonging has also been scientifically shown to have health benefits, not to mention that life becomes more enjoyable when shared.
