First of all, I would like to make it clear that by diet I definitely don’t mean some temporary regimen that you adopt for a defined period of time to achieve a specified goal and give up after having attained that goal. Rather, I mean adopting an anti-inflammatory regimen of eating as your new way of eating as part of a total lifestyle for the rest of your life or as long as you want to be healthy.
So what is an anti-inflammatory diet? Essentially it entails:
- Avoiding processed and refined foods as much as humanly possible. Preferably avoiding sugar and flour altogether, especially if you want to lose weight.
- Eating primarily whole foods such as fresh vegetables and fruits, 100% whole grains etc. Generally trying to have a balanced diet where every meal includes (high quality complex) carbs (about 40-50%), fats (20-30%) and proteins (20-30%). Increasing your coldwater oily fish intake as well as plant-based proteins while decreasing red meat.
- Sockeye salmon is the only salmon that cannot be farmed—the farmed type should be avoided. If you are not sure, choose the sockeye.
- To avoid GMO soy, eat only organic soy.
- As much as possible, if you want to eat red meat, eat grass-fed beef.
- Keeping a varied diet. Eat across the color spectrum and choose foods with a lower glycemic index. There are many resources available for GI, for example www.diabetesnet.com/food-diabetes/glycemic-index
So what are the critical reasons we should adopt an anti-inflammatory diet? Since an anti-inflammatory diet guides you to eat for optimal nutrition, it will prevent or counteract chronic inflammation which is the root cause of many diseases, the four major groups of which are:
- Cardiovascular diseases.
- Alzheimer’s and Parkinson’s diseases.
- Age-related disorders, including cancers.
- Autoimmune diseases such as rheumatoid arthritis and lupus.
Mine’s better, see!