Inflammation and Your Diet

Some foods are anti-inflammatory, some are pro-inflammatory. Inflammation is part of the body’s autoimmune response. However, a dietary imbalance with too high of a pro-inflammatory intake and too low of an anti-inflammatory intake can result in various unhealthy consequences, and even a state of chronic inflammation. Examples of anti-inflammatory food are: Omega – 3 fatty acids (cold water fish and some nuts, such as walnuts), various fruits and vegetables. Examples of pro-inflammatory foods are: refined carbohydrates (e.g., white rice, sugar, and, in general, low nutrient, low fiber, high glycemic index foods), Omega – 6 fats (e.g., corn oils and some other vegetable-based oils, sunflower seeds, pecans, beef – especially if not grass fed). Omega – 3 fats and Omega – 6 fats are both considered essential fatty acids, so both are needed, but the literature expresses concern over imbalances as high as 25:1 pro-inflammatories (e.g., Omega – 6 fats and refined carbs) to anti-inflammatories in many Americans’ diets.

Of course, consult your health care professional for advice in designing your own nutrition plan.

Here is an interesting study on white rice intake and the incidence of type 2 diabetes in Japan. It has been reported that Japan has lower obesity rates than the U.S., but similar type 2 diabetes prevalence:

http://ajcn.nutrition.org/content/92/6/1468.full