Inflammation occurs when your body releases white blood cells and chemicals to ward off infections, bacteria and viruses. Some diseases, such as rheumatoid arthritis, trigger inflammation inappropriately, when no harmful substances are present. High glycemic foods, or foods that have a significant impact on your blood sugar, may also trigger inflammation. Regardless of the cause, symptoms of inflammation typically include swelling, warmth and pain. Lowering the glycemic impact of your diet may help manage inflammation and boost your overall wellness.
Function
Low-glycemic foods, such as whole grains, decrease levels of C-reactive protein in the blood, according to Arthritis Today, the Arthritis Foundation's magazine. C-reactive protein is a marker of inflammation linked with rheumatoid arthritis, diabetes, heart disease and high blood pressure, and tends to spike during symptom arthritis flareups. By lowering the glycemic impact of your diet, you may reduce the C-reactive protein response in your body. While doing so won't likely alleviate inflammation altogether, it may help reduce the intensity or frequency of inflammatory disease symptoms. High-glycemic foods may also trigger inflammation, whether you have an inflammatory disease or not.
Evidence
In a study published in the "American Journal of Clinical Nutrition" in January 2006, researchers analyzed the whole-grain intake and glycemic control of 938 healthy women and men. Participants who consumed diets rich in whole grains showed reduced risks for inflammatory diseases, including heart disease and diabetes. Whole-grain intake was also linked with positive cholesterol levels and blood sugar control.
Foods to Limit
Your glycemic load is determined by the average of all foods contained in your diet. High-glycemic foods are typically low in fiber and nutrients and high in added sugars or refined grains. Pure sugar tops the glycemic chart with a score of 100. Other foods with a moderate or high glycemic index, or a score over 55, include corn flakes, puffed rice cakes, doughnuts, soda crackers, white bread, candy, pancake syrup, sweetened canned fruit, dried fruit and jelly. Sweet beverages, including fruit juice, fruit punch and regular soft drinks, are also high-glycemic.
Foods to Emphasize
Emphasizing nutritious, low-glycemic foods in your diet can ease the process of limiting high-glycemic fare and can boost your overall vitamin, mineral and fiber intake. Low-glycemic foods include fresh fruits and vegetables, whole grains, such as barley, brown rice and quinoa, nuts, low-fat milk and legumes, such as kidney beans, lentils and split peas. One common way of lowering your glycemic load, according to the Linus Pauling Institute at Oregon State University, involves swapping refined foods, such as white bread and sweets, for whole grains, fruits and vegetables.
References
- Cleveland Clinic: Inflammation: What You Need to Know
- Linus Pauling Institute: Two Faces of Inflammation
- Arthritis Today: Whole Grains Help You Lose Weight and Fight Inflammation
- "American Journal of Clinical Nutrition"; Whole Grains, Bran, and Germ in Relation to Homocysteine and Markers of Glycemic Control, Lipids, and Inflammation; Majken K Jensen et al.; February 2006
- Linus Pauling Institute: Glycemic Index and Glycemic Load
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