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The Anti-Inflammatory DietPresented by:Jill Gora, M.D.
Family PhysicianSeptember 16, 2015
Inflammation
Acute Inflammation
• Lasts for minutes, hours, days
• Essential for healing
• Beneficial process
But what if inflammation goes on too long,
or
occurs in a place where it’s not supposed to be?
www.life.illinois.edu
www.advancedlifestylemedicine.com
www.vdilab.com
circ.ahajournals.org
Inflammatory Molecules
Theory• Chronic
overproduction of pro-inflammatory molecules leads to chronic inflammation
• Certain foods can attenuate or mitigate the pro-inflammatory process
Anti-Inflammatory Diet
• Derived from the healthiest components of the Mediterranean & Asian diets
• Often credited to Andrew Weil, M.D.
Mediterranean Diet
• High in vegetables, fruits, nuts, beans & extra-virgin olive oil
• Low in meat• Includes moderate
alcohol consumption (1 glass daily)
Prevention of Cardiovascular Disease with the Mediterranean Diet
Estruch,R et al. N Engl J Med 2013. DOI:10.1056.NEJMoa1200303
Results
• People in the two Mediterranean Diet groups were 28-30% less likely to have a heart attack or stroke
• Low fat diet resulted in no significant cardiovascular benefit
Estruch, R et al. N Engl J Med 2013.DOI:10.1056/NEJMoa1200303
Asian Diet
• High in soy in all forms
• Reduces Prostate Cancer in Asian men
• Reduces Lung Cancer in men who have never smoked
Anti-Inflammatory Food Pyramid
www.drweil.com
Vegetables• 4-5 servings/day (minimum)• Dark leafy greens• Cruciferous vegetables• Carrots, beets, onions, peas,
squashes• Sea vegetables • Rich in flavinoids &
carotenoids• “Eat the rainbow”• Raw & cooked, organic
Fruits• 3-4 servings per day • Low glycemic index fruit
(berries, stone fruits, oranges, pink grapefruit, cherries, red grapes, apples, pears, pomegranates)
• Avoid tropical fruit• Rich in flavinoids &
carotenoids• “Eat the rainbow”• In season (frozen), organic
Beans & Legumes• 1-2 servings per day• Black beans, chickpeas,
black-eyed peas, lentils, adzuki, Anasazi
• Rich in folic acid, Mg+, K+, soluble fiber
• Low glycemic index• Eat well-cooked whole or
pureed into spreads (like hummus)
Pasta• 2-3 servings per week• Organic pasta, whole wheat
noodles, rice noodles, bean thread noodles, buckwheat noodles like udon & soba
• Pasta cooked al dente has a lower glycemic load than fully-cooked pasta
• Adding vinegar also lowers glycemic load
Whole & Cracked Grains• 3-5 servings per day• Brown rice, basmati rice, wild
rice, buckwheat, groats, barley, quinoa, steel-cut oats
• Digest slowly, reducing frequency of spikes in sugar that promote inflammation
• Grains should be visible to the eye
• Not whole wheat bread or products made from flour
Healthy Fats• 5-7 servings per day• Nuts (especially walnuts)• Avocados• Seeds (ground flaxseed,
hemp seeds)• Omega-3 enriched eggs• Extra virgin olive oil and
expeller-pressed organic canola oil (not corn or soy)
• Cold water fish
Fish & Seafood• 2-6 servings per week• Wild Alaskan salmon
(especially sockeye)• Sardines• Black cod (sablefish)• Albacore tuna• Herring• Rich in omega-3 fats• Can replace with 2-3 grams
fish oil supplement per day
Whole Soy Foods• 1-2 servings per day• Tofu, tempeh• Edamame• Soy nuts• Soymilk• Contain isoflavones that
have antioxidant activity and protect against cancer
• Choose whole soy foods (not fractionated)
Cooked Asian Mushrooms• Unlimited amounts• Enokidake, shiitake, maitake• Wild mushrooms• Contain compounds that
enhance immune function• Avoid white button,
portobello & crimini which have agaritine (carcinogen)
• Never eat raw mushrooms!
Other Protein• 1-2 servings per week• High quality natural cheese
(Emmental Swiss, Jarlsberg, Parmesan)
• Organic yogurt• Omega-3 enriched eggs or
free-range chicken eggs• Skinless poultry• Grass-fed lean meats
Healthy Herbs & Spices• Unlimited amounts• Turmeric, curry powder
(which contains turmeric)• Ginger• Garlic (dried & fresh)• Chili peppers• Basil• Cinnamon• Rosemary• Thyme
Tea• 2-4 cups per day• Choose white, green or
oolong tea• Rich in catechins, potent
antioxidant compounds that reduce inflammation
• Avoid black tea• Drink teas unsweetened• With/without caffeine
Supplements• High quality multivitamin
multimineral supplements that includes antioxidants (Vitamin C, vitamin E, carotenoids, selenium)
• Co-enzyme Q10• Fish oil (2-3 grams daily)• Vitamin D3 (2,000 IU daily)
Red Wine• Optional, 1 glass per day• 5 oz. wine• 12 oz. beer• 1.5 oz. 80 proof spirit• 1.0 oz. 100 proof spirit• Wine & beer both contain
ethanol and resveratrol• Red wine confers greatest
benefit• Spirits have no resveratrol
Healthy Sweets• Sparingly• Dark chocolate (70% or
more pure cocoa)• Provides polyphenols with
antioxidant activity• Unsweetened dried fruit• Fruit sorbet
Conclusion
• Learn to read package labels• Make meals from scratch (ideally)• Buy locally, and in season• Avoid pre-cooked items• Avoid items with artificial flavor/color• Exercise, stress reduction, sleep