Researchers from the Harvard School of Public Health link obesity to inflammation in the body, and inflammation has in turn been linked to a number of chronic diseases such as rheumatoid arthritis, Type 2 diabetes and coronary heart disease. Obese individuals can benefit from a diet that combines weight loss objectives with anti-inflammatory foods that will also help to reduce inflammation while taking off excess pounds.
Obesity & Inflammation
Obese individuals are prone to inflammation due to the high number of fat cells they posses. According to Dr. Gökhan Hotamisligil, of the Harvard School of Public Health, the fat cells in obese individuals trigger a biochemical response that interferes with glucose metabolism. A 2006 study conducted by French researchers and published in the journal "European Cytokine Network" demonstrated that the fat cells in obese persons release cytokines, inflammatory molecules that can lead to insulin resistance and diabetes.
Antioxidants
Foods that are high in antioxidants may help reduce inflammation in obese individuals, according to HealthCastle.com dietitian H.K. Jones. Since these types of food tend to be low in calories, they will also offer the added benefit of weight loss. An anti inflammatory weight loss diet includes plentiful servings of antioxidant rich fruits and vegetables such as blueberries, sweet potatoes, squash, carrots, spinach, broccoli, apricots and strawberries.
Fiber
An anti=inflammatory weight loss diet also includes abundant fiber. Fiber can help reduce the inflammatory response, according to a 2007 study published in the "American Journal of Clinical Nutrition." Norwegian researchers followed 41,836 postmenopausal women for 17 years and found that those who regularly ingested fiber-rich whole grains demonstrated reduced mortality from inflammation related conditions such as diabetes. Good sources of fiber include oatmeal, bran and brown rice. Fiber has the added benefit of making you feel fuller longer, so it becomes easier to lose weight without feeling hungry.
Omega 3 Fatty Acids
Omega-3 fatty acids are also important elements to include in an anti-inflammatory weight loss diet. They help to reduce inflammation, according to a 2010 study published in the journal "Atherosclerosis." Swedish researchers gave 25 obese adolescents omega-3 fatty acid supplementation and found that their vascular function improved and their inflammatory response decreased. Good sources of omega-3 fatty acids include salmon, sardines and flaxseeds; other sources include walnuts and cashews. However, since nuts are high in calories, eat them sparingly if you are trying to lose weight.
References
- Harvard School of Public Health: Harvard Public Health Review: Shrinking the Effects of the Obesity Epidemic; Richard Saltus; Winter 2011
- European Cytokine Network: Recent Advances in the Relationship between Obesity, Inflammation, and Insulin Resistance; J.P. Bastard et al.; March 2006
- Health Castle: Anti-Inflammatory Diet; H. K. Jones, R.D.; January 2007
- American Journal of Clinical Nutrition: Whole-Grain Consumption is Associated with a Reduced Risk of Noncardiovascular, Noncancer Death Attributed to Inflammatory Diseases in the Iowa Women's Health Study; D.R. Jacobs, Jr. et al.; June 2007
- Atherosclerosis: Omega-3 Fatty Acid Supplementation Improves Vascular Function and Reduces Inflammation in Obese Adolescents; F. Dangardt et al.; October 2010
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