Everyone wants to feel better and live in better health. One of the easiest ways to achieve that is by switching from a traditional western diet to an anti-inflammatory diet. Making the change is easy, but much like a diet plan, sticking with the food changes and watching what you eat can be difficult.
Fast Food and Your Inflammation
Fast food is a huge hindrance to the anti-inflammatory diet. Foods that are high in fat tend to increase inflammatory substances in the body for three to four hours after the meal. If the same number of calories eaten in one fast-food sitting were eaten as fresh fruits, vegetables and lean meats, this effect would not occur. Free radicals, cell killers that compound inflammation problems, can also be increased by 175% after eating fast food.
The Alternative – The best alternative to fast food is a replacement, anti-inflammatory diet. Take the Big Mac from McDonald’s into consideration. This sandwich can be made from lean ground turkey and a whole grain bun. The “special” sauce can be mixed up with lower carbohydrate ketchup, olive oil mayonnaise and sugar-free relish. The result is a tasty alternative with a significantly lower fat count.
Red Meat, Milk and Your Inflammation
Science has long fought to connect red meat with certain forms of cancer. Little did they know the research would lead to a link between this common dinner protein and inflammation. Researchers believe the body reacts to certain chemical aspects of red meat and milk in a protective manner. If the body believes these are foreign substances, the immune system will kick in and inflammation occurs. Imagine eating red meat once a day and drinking two or three glasses of milk. The body would live in a state of constant or chronic inflammation which could cause health problems over time.
The Alternative – Lean poultry, beef and fish are all part of a healthy diet. Beef is a great source of iron, so eliminating it is not a necessity. But, choosing the leanest of cuts is essential to good health. The best meats are lean proteins and beans.
Trans Fats and Your Inflammation
A hidden source of body inflammation is a trans fatty acid. While many people know a bit about this type of fat, few understand the effects on the body. Fast food, baked goods, prepackaged meals and margarine are often good sources of trans fat. After entering the body, these fats can increase the risk of coronary artery disease, insulin resistance, diabetes and heart failure. Increased risk of stroke due to abnormally high lipid levels is also common. While many foods will claim to be trans fat-free, that is not the entire truth. According to labeling guidelines, these foods can contain up to 0.5 grams of trans fats per serving and still mark the product as “trans-fat-free”. These small amounts will add up over time if the diet is rich in processed foods, margarine and baked goods.
The Alternative – Natural fats like whole butter and olive oil have no trans fats. Choosing these in place of hydrogenated oils and margarine is a good first step. When it comes to foods cooked in trans fat, there is no choice but to eliminate these from the diet altogether. Many people choose to adopt an anti-inflammatory diet by baking their own snacks and cooking “fast food” style meals at home.
