February 2019 | My Nutriality

Foods that may help reduce inflammation:

Stress, inflammatory foods and low activity levels can put your body in greater risk of the inflammation. Our body produces inflammation to help our immune system fight infection or injury. But there are more serious side effects that can lead to disease and autoimmune disease. Your immune system becomes activated when your body recognizes anything that is foreign, such as invading microbe, plant pollen or chemical. This often triggers a process called the inflammation.

Studies have shown that with right diet we can control inflammation in our bodies or we can invoke it with the wrong diet.

Here is the list of the top foods that fight inflammation

1. Avocados

Avocados are superfoods worthy of the title.

They are packed with the potassium, magnesium, fiber, and hearth healthy monounsaturated fats. They are full of caretenoids and tocopherols, which are linked to reduce cancer risk according to the research of on California Hass avocados.

2. Green Tea

For thousands of years Chinese cultures have been using the healing properties of green tea as their medicine. Many benefits of the green tea come from its antioxidant and anti-inflammatory properties especially a substance called epigallocatechin-3-gallate (EGCG).

3. Turmeric

Turmeric is a spice with a strong earthy flavor often used in the Indian dishes. It has powerful anti-inflammatory nutrient curcumin. Studies have shown turmeric to be effective at reducing the inflammation related to the diabetes, arthritis and other autoimmune diseases.Turmeric is recommended to be used in combination with the black pepper.

4. Berries

Berries are small fruit that are antioxidant powerhouse.

Most popular varieties are:

Strawberries
Raspberries
Blueberries

Berries contain the antioxidants called anthocyanins. According to scientists people who eat berries every day have lower inflammatory markers associated with the heart disease.

5. Ginger

Chinese and Indian cultures have been using the ginger for its medicinal properties for thousand of years. Anti-inflammatory and antioxidant compounds found in ginger that are beneficial to health include gingerols, beta-carotene, capsaicin, caffeic acid, curcumin and salicyate.

6. Olive Oil

Olive oil is loaded with the powerful antioxidants. Key among antioxidants is oleocanthal. Studies have shown that people leaving in Mediterranean countries have less hearth-associated diseases. Olive oil is famous for its good fats. The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are considered a healthy dietary fat. In addition, some research shows that MUFAs may benefit insulin levels and blood sugar control, which can be helpful if you have or are at risk of type 2 diabetes.

References:

https://www.healthline.com/nutrition/13-anti-inflammatory-foods

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/food-and-nutrition/faq-20058439

Whole grains have been considered health foods for the past few decades. But how healthy are the whole grains really?

Few thousand years ago Greeks and Romans noble class ate only white bread by removing all the fibrous parts of wheat and other grains. They knew that the white bread was easier on their stomach and would give brown bread made with whole grains to peasants.

What they did not know the reason why the white bread they ate was much easier on their stomach. Today we prize everything that is whole grain, we believe that brown rice is healthier than white. But yet the people in Asia that have the longest life span strip their rice of the brown hull and make it white before they eat it. Stupid you would say. No, it is a very intelligent move and here is why. There are harmful effects of whole grains.

The hull contains the large amount of lectins.

What are the lectins? and why they are bad for us you might ask?

Lectins are proteins in plants that have been associated with both good and bad health effects. Raging from digestion to chronic disease risk.

They have been shown to cause red blood cells to cluster together.

Lectins are categorized as anti-nutrients since they block the absorption of some nutrients.

Some scientists believe lectins are causing inflammation and it’s linked to many autoimmune diseases, including celiac disease, diabetes and rheumatoid arthritis.

Whole Grains also cause our body to store fat rather than to burn it. That is why Chinese, Japanese and other Asian cultures have not been faced with the obesity, heart disease, and diabetes.

Another dangerous component found in whole grain is wheat germ agglutinin (WGA).

WGA is not present in the white bread and the whole wheat bread has plenty of it.

Since the WGA is especially small protein compared with most lectins it can pass through the walls of the intestine more easily than the other lactins can and cause serious ill effects to our body.

Possible Harmful Effects Of Whole Grains and WGA

Here is the list of ill side effect caused by consuming WGA

Behaves like insulin, disrupting normal endocrine function by pumping sugar into fat cells, where the sugar soon turns to fat, resulting in weight gain and the development of insulin resistance.
Promotes inflammation by releasing free radicals, which can thin the mucosa lining of the gut.
Kills cells without distinguishing between normal and cancerous cells.
Causes atherosclerosis, the hardening of arteries from a buildup of plaque.
Contribution of the development of kidney inflammation.
Blocks sugar from getting into muscle cells, creating still more body fat and starving muscles of nourishment.
Interferes with the digestions of protein.
Cross-reacts with other proteins, creating antibodies that can infuse autoimmune responses. Those antibodies are distinct from those formed by a reaction to gluten.
Crosses the blood-brain barrier, taking with it other substances to which it has bonded and causing the neurological problems.
Interferes with the replication of DNA.

Those are only few side effects we get by consuming whole grain foods that are rich in WGA and lectins.

Simply limit whole grains and other lectin containing foods from your diet and you’ll be shocked and delighted to see what happens.

References:

Steven R. Gundry, MD. The Plant Paradox

Monthly Archives: February 2019

What we eat may help reduce inflammation in our bodies