With science advancing, we are starting to understand that an excess of inflammation the body can lead to an increase in health conditions like Diabetes, Alzheimer’s, heart disease, and stroke. Inflammation in our bodies comes from the foods that we eat. Diets that are based on high processed foods, low in fiber, high in refined sugar, and high in fats can have a major effect on one’s health. There are certain foods that have anti-inflammatory properties that can be implemented into one’s diet.
From the Journal of the American College of Cardiology published research that found “a diet high in minimally processed, high fiber, plant-based foods, such as vegetables and fruit, whole grains, legumes, and nuts will markedly blunt post-meal increase in glucose, triglycerides, and inflammation.”
Choosing these types of food can keep you on track for the anti-inflammatory diet as they hinder the processes in the body that create inflammation. Some foods in each food group can be better than others. For example, instead of having highly refined white rice substitute it with brown rice. Brown rice has more fiber in it than white making it the better alternative. When comes to vegetables, the greener and leafier the better, because these are the ones packed with the most vitamins and minerals. If your craving potatoes use sweet potatoes over the traditional white potatoes. Sweet potatoes have more fiber in them which keeps the rises in glucose in the blood a slower gradual process. Fruits found in the berry family have special phytochemicals that have anti-inflammatory properties. So, stick to the strawberries, blueberries, and raspberries for your fruit snack.
If you must go for some dessert think of dark chocolate. Dark chocolate has phenols, which can decrease your blood pressure and decrease your cholesterol ratio. It can also increase your insulin sensitivity which helps decrease your risk of diabetes. Whoever thought chocolate would be a healthy snack but remember it must be 75% dark chocolate to get the benefits.