Anti-Inflammatory Diet

Avatar for cl_maryfrances40
iVillage Member
Registered: 03-25-2003
Anti-Inflammatory Diet
4
Wed, 01-30-2008 - 10:22pm

There is a lot of discussion that diabetes is an inflammatory disease and that is why there is so much heart disease associated with diabetes. Here is an interesting article that my sister sent me. I hope you can open the article. I am going to paste two parts of the article here


:


To attenuate the increase in glucose, triglycerides, and inflammation after a meal, the review authors recommend a diet rich in minimally processed, high-fiber, plant-based foods, including vegetables and fruits, whole grains, legumes, and nuts. Other dietary interventions that can significantly ameliorate postprandial dysmetabolism include intake of lean protein, vinegar, fish oil, tea, and cinnamon. Additional benefits may result from calorie restriction, weight loss, exercise, and low-dose to moderate-dose alcohol.


Specific recommendations to improve postprandial glucose and triglycerides are as follows:



  • Select high-fiber carbohydrates with low glycemic index, including vegetables, fruits, whole grains, legumes, and nuts.
  • At all 3 meals, consume lean protein.
  • Eat approximately 1 handful of nuts daily (using a closed fist), consumed with vegetables, grains, berries, or other fruits.
  • Eat salad daily, consisting of leafy greens with dressing of vinegar and virgin olive oil.
  • Avoid highly processed foods and beverages, particularly those containing sugar, high-fructose corn syrup, white flour, or trans fats.
  • Limit portion sizes to modest quantities.
  • Maintain normal weight and avoid overweight or obesity. Waist circumference should be less than one half of height in inches.
  • Perform physical activity for at least 30 minutes or more daily, of at least moderate intensity.
  • For those with no history of substance abuse, consuming 1 alcoholic beverage before or with an evening meal may be considered.

"Experimental and epidemiological studies indicate that eating patterns, such as the traditional Mediterranean or Okinawan diets, that incorporate these types of foods and beverages reduce inflammation and cardiovascular risk," the review authors write. "This anti-inflammatory diet should be considered for the primary and secondary prevention of coronary artery disease and diabetes."


J Am Coll Cardiol. 2008;51:249-255.


AND:


Study Highlights

  • The glycemic index of a food is defined as the incremental increase in the area under the postprandial glucose curve after ingestion of 50 g of a specific amount of food vs that associated with 50 g of oral glucose. Ideal carbohydrates with a low glycemic index include green leafy vegetables such as broccoli and spinach and fruits such as grapefruits and cherries.
  • Excess intake of processed carbohydrates leads to a vicious cycle of transient spikes in blood glucose levels, increased insulin production, and reactive hypoglycemia.
  • Berries, dark chocolate, red wine, tea, and pomegranates reduce postprandial oxidant stress and inflammation.
  • When paired with a high-glycemic-index meal, cinnamon slows gastric emptying and reduces postprandial glucose excursion.
  • Nuts also slow gastric emptying and can reduce the impact of high-glycemic-index carbohydrates by as much as half. Nuts also reduce postprandial oxidative protein damage, and consumption of nuts at least 5 times weekly can reduced the risks for coronary artery disease and diabetes by 20% to 50%.
  • Vinegar can reduce postprandial glycemia and promotes satiety.
  • Lean protein reduces postprandial glucose excursion and improves satiety. Such protein includes egg whites, game meat, skinless poultry breast meat, and whey protein or other nonfat dairy protein.
  • Drinking 0.5 to 1 alcoholic drink per day for women and 1 to 2 alcoholic drinks per day for men can reduce cardiovascular risk, and 1 to 2 drinks before a meal can reduce postprandial glucose and insulin levels. However, higher levels of drinking can impair glucose metabolism.
  • Exercise acutely lowers glucose and triglyceride levels in a dose-dependent fashion.

http://www.medscape.com/viewarticle/569105


Please look at the article, which I hope isn't too technical for most of you and let me know what you think.


 



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Avatar for cl_coldfingers
iVillage Member
Registered: 03-19-2003
Thu, 01-31-2008 - 9:03am
Mary Frances, I have not looked at the article...

Avatar for cl_maryfrances40
iVillage Member
Registered: 03-25-2003
Thu, 01-31-2008 - 10:24pm
LOL! Now you understand why I didn't post the entire article! But it is an interesting idea.


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iVillage Member
Registered: 01-31-2008
Sat, 02-02-2008 - 10:47am

I am not a diabetic, but I am reading everything I can about diabetic guidelines because I think it's a healthy and sensible way for ALL of us to eat.

Avatar for cl_maryfrances40
iVillage Member
Registered: 03-25-2003
Sat, 02-02-2008 - 11:24am

Hi and welcome to the board.


The one other thing to add to your regime is some exercise, specifically 150 minutes per week. The South Beach diet was developed for diabetics and it does work. So I am not surprised that the two contain the same recommendations.


Because diabetics have to make life style changes, we don't call it a diet anymore. You go on and off of diets. In diabetes we eat this way for the rest of our lives and yes, it can go a long ways towards preventing the development of diabetes. Congratulations on your weight loss and hopefully soon you can lose those last 9 pounds that you want to lose.


Thanks for your words of support. Please continue to visit, ask your questions and post your comments.



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