In my last post, I described how a diet of unhealthy fats and carbs contributes to inflammation in our cells and tissues. Here are some examples of their healthy counterparts and how they can help us reduce our inflammation load.
Unrefined carbohydrates such as vegetables, fruits, legumes and whole grains contain fiber so are digested more slowly than their refined white flour and sugary snack food counterparts. Slower digestion supplies a lower and more steady dose of sugar in the bloodstream which reduces the development of inflammation.
Happy gut bacteria
Fiber also feeds our gut bacteria, and when these microorganisms are healthy, they have been shown to produce anti-inflammatory effects inside our bodies.
Antioxidantsincluding phytonutrients and vitamins, are also contained in unrefined carbohydrates, and help balance the oxidative stress created from the sugar component of these food.
Make smart choices to reduce the risk of chronic disease
First the bad news:
Chronic diseases in U.S. kids and teens are on the rise. Well established evidence now links chronic conditions including asthma, allergies, eczema, inflammatory bowel disease, obesity, type 2 diabetes, autism, mood and behavioral disorders to chronic inflammation,which is at the root of chronic illness (1).
Chronic inflammation develops as a maladaptive response of our immune system, when ongoing triggers stimulate attack of our cells and tissues. These triggers include factors as far ranging as pollution, stress,poor diet, poor sleep and lack of exercise.
Now some good news:
Growing scientific evidence finds that reducing or removing these infl...
This multicolored assortment of farmers market fare is more than just appealing to the eye. The same chemicals that give fruits and vegetables their vibrant colors have been shown to prevent and treat chronic disease in humans.
Can you count how manyphytonutrientsare on display?
Plant based foods are loaded with colorful chemicals, called phytonutrients, that come in all colors of the rainbow, each color having distinctive health benefits for kids and adults alike.
Studies have found properties in phytonutrients that can boost our immune system,assist our liver to get rid of toxins, help our brain with learning and memory, regulate hormone balance and reduce our risk of cancer.
This is why we might all want to try to eat a rainbow of these foods each day.
Aim for one food from each color every day.
Not a big fruit or veggie eater? Start with a few a day and work up.
In addition to produce, phytonutrients are also found in beans, nuts, spices, olive oil.