There’s been a lot of talk lately about “eating clean” and following an anti-inflammatory diet, and while these sound like worthy goals, few people probably know what they actually mean. I don’t think so. There is no formal definition of clean eating, so it may vary depending on who you ask. “What people generally mean is eating minimally processed foods, such as fruits and vegetables, fresh meats and seafood, nuts, beans and grains, and avoiding highly processed foods and refined sugars. Eliminate foods that contain grains and flour,” says Dr. Kayleigh McMoody, MCN, RDNblog author lively table Nutritionist in Abilene, Texas.
The truth is, some people may disagree with the above definition, but the benefits of eating less processed foods and more whole foods are undeniable, including reducing inflammation in the body. “A diet that minimizes processed foods can help reduce the body’s inflammatory response,” says McMordy.
Fresh whole plant foods and healthy fats are rich in powerful antioxidants that help fight so-called antioxidants. oxidative stressEssentially, it is an imbalance between antioxidants (disease-fighting substances) and inflammation-triggering free radicals (disease-causing agents). They also help fight inflammation by feeding gut bacteria, which can reduce fire through multiple pathways, says Vanessa Bortulina, a nutritionist based in Westchester, N.Y. Mr. Masella (Master of Science, Registered Dietitian) says. Here are some effective ways to practice clean eating.
1. Prefer unlabeled food.
Reading the little panels on cans and packages is one of the oldest healthy diet strategies. But if you really want to change your diet, you’ll be eating mostly low-nutrient foods. Required Labels for fruits, vegetables, whole grains, legumes, etc. Of course, there are some minimally processed foods that are labeled but considered healthy. In this case, you’ll have to show off your exploration skills. For McMordy, that means choosing foods that are free of many additives. For example, if she’s looking for a nut butter, she’ll look for one that contains only nuts and perhaps a little salt, with no added sugar or oil.
Next, check the ingredients list for anything you don’t know or can’t pronounce. “A long list of unrecognizable or unpronounceable ingredient names indicates that the product may be laden with additives or artificial ingredients,” says Mazzella. Finally, check the label for sodium, trans fat, and added sugars. According to dietary guidelines, daily sodium intake Must be 5 percent or less (this makes it a low-sodium food), trans fat less than 1 percent of your daily calories, and added sugar Less than 10 percent of your total daily calories.
2. Supplement with dietary fiber.
If you’re following the strategies above, you’re already consuming foods that are great sources of fiber, a nutrient found only in plants. most americans Not enough. Dietary guidelines recommend at least 25 grams of fiber for women and 38 grams for men per day, but most Americans only get about 15 grams per day, which is a lot. can cause health problems. “Short-term and long-term inflammation may be due to a lack of fiber,” he said. Nicole D’Andrea Russert, MS, RDNAtlanta-based registered dietitian, nutritionist, author fiber effect. “Dietary fiber is the foundation of a healthy gut. 70 percent Your immune system is lying. ” She recommends consuming 30 to 40 grams per day, increasing intake slowly, and drinking more water to get more fiber.
3. Be careful with adding sugar.
The problem here isn’t the natural sugars found in fruits and vegetables. What worries me is the added sugar in the food. When you consume more sugar than your body needs (and your body needs some in order to function properly), your pancreas releases insulin to move sugar out of your blood and into other areas of your body. used or stored there. problem? “Too much sugar and insulin in the body can cause cells to become insulin-resistant over time, which is associated with inflammation and many related chronic diseases such as type 2 diabetes, heart disease and depression. It’s a risk factor,” says McMordy. By reducing your intake of sugary foods, you will have more space to eat healthier foods such as vegetables. The American Heart Association (AHA) recommends: 25 grams or less Add 36 grams of sugar per day (equivalent to 6 teaspoons) for women and 36 grams (equivalent to 9 teaspoons) for men. Staples such as ketchup, pasta sauces, and salad dressings often contain sugar, so check the label to keep the added sugar low. And when possible, use fruit to sweeten your food, McMordy says. For example, add fresh or frozen berries to plain yogurt (don’t buy the flavored ones), and replace some or all of the sugar with mashed bananas or applesauce when baking.
4. Avoid salt.
Not only does it cause inflammatory high blood pressure, but it also affects the immune system and can inflame the body in ways beyond heart problems. AHA. The average person consumes 3,400 milligrams of sodium each day, which is far from the 1,500 milligrams per day recommended by the group (with an upper limit of 2,300 milligrams) to avoid high blood pressure and heart disease. Checking food labels for sodium is helpful, but so is eating whole, unprocessed foods that generally contain little or no salt. Next, replace the salt shaker with other herbs and spices, such as garlic, paprika, vinegar, and Mrs. Dash, says Mazzella.
5. Will it be organic?
Studies show that organic foods are good for your health as well as the environment. with regard to inflammation. “Several studies have shown that exposure to pesticides in mice and in vitro can increase inflammatory signals in the body and alter the gut microbiome,” said Professor McMordy, who was studying the study. Many pesticides have been banned in the United States for decades, he added. And it’s not entirely clear what levels of exposure can cause these effects. Of course, organic food is often more expensive than conventional food, but don’t worry if it doesn’t fit your budget. “Organic or not, fruits and vegetables are better than nothing,” she says. However, if your budget allows, focus on the organic products that work best. Buying organic produce with skins you don’t eat (such as avocados or bananas) may not be important because the skins block chemicals. Organic is a smart choice for produce that lacks a protective outer layer, such as leafy greens and strawberries. To make your decision easier, check the following points: Environmental Working Group Dirty Dozena list of the 12 fruits and vegetables that contain the most pesticides.
6. Be smart about GMOs.
Foods containing genetically modified organisms (GMOs) are a hot topic, and while it’s important to know what that means, it’s not a problem you’ll be oversleeping. But you should know that GMOs are found in many products, including soy, corn (such as corn syrup and cornstarch), papaya and cassava, says Mazzella. Many additives, preservatives and food flavors also tend to be genetically modified. So if you’re trying to eat clean and reduce inflammation, do GMO foods matter? probably. “There is a lot of controversial information emerging about GMO foods, but data show links between pesticides used in GMO foods and inflammation, oxidative stress, and fatty liver,” he said. Dr. Jyoti RaoMedical Director and co-author of the Shakti Health and Wellness Center in Mount Airy and Elkridge, Maryland. body on fire. Rao recommends avoiding these foods as much as possible and eating organic if you have the means and availability to spare.
7. Rethink meat.
Meat is packed with nutrients, especially protein, but it can also come with many negative health effects. “Substituting plant proteins, such as legumes, for meat can reduce inflammation due to plant fiber and phytonutrients not found in meat,” says D’Andrea Lasert. Additionally, juicy steaks (and other meats) contain saturated fat and advanced glycation end products (AGEs), both of which are known to cause inflammation. You can choose lean meats to cut some of the fat, but beef, poultry, eggs and fish can cause AGEs regardless of whether the food is lean or not, she said. increase.
You don’t have to completely eliminate animal products. Either go meatless to lose weight, eat no meat on Mondays (or make Mondays the only day you eat meat), or cut out meat from two of your three meals a day.
Is it because of gluten?
If you practice gluten-free to help with digestive issues, join the club. However, it may be wasteful. “The presence of gluten as a trigger for digestive problems is a huge exaggeration because the majority of people are fine with it and can continue to eat it,” says Cary M.S., R.D.N. McMordy says. However, some people experience an inflammatory response to this protein found in foods made from wheat, barley and rye. how can i know? Remove gluten for a short period of time and then reintroduce gluten. Pay attention to your symptoms and how you feel when you are gluten-free and gluten-free.
In some cases, the problem isn’t gluten, but carbohydrates, including lactose and fructose, also known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols).you can try Low FODMAP diet While hunting down criminals that include the healthiest fruits, vegetables, and grains, McMordy recommends consulting a nutritionist because FODMAP-free diets are complex and only temporary. (A nutritionist can help you feel your best by addressing the root cause of all gastrointestinal problems.)
A version of this article was published in 2023 in our partner magazine, The Complete Guide to Anti-Inflammation.
