In February 2004, "Time" magazine ran a cover story with the headline "Inflammation: The Secret Killer." Inflammation has been tied to a heightened risk to some of the most common chronic diseases. Alzheimer's disease, type 2 diabetes, cardiovascular disease and hypertension are largely influenced by inflammation. The foods in your diet influence inflammation levels.
Inflammation
Inflammation is your body's natural response to injury or infection. Inflammation helps reduce further injury and speeds up the healing process. If you stub your toe and it grows in size, that's inflammation at work. However, inflammation is meant to be a temporary process. In certain people, inflammation carries on for too long -- a condition known as chronic inflammation. Chronic inflammation can lead to cell damage and destruction, the Linus Pauling Institute at Oregon State University reports.
Dietary Fats
The types of dietary fat in your diet are an important determinant of inflammation levels. Trans fats -- found in deep fried foods and baked goods -- increase your body's inflammation levels, according to the Harvard University School of Public Health. Omega-3 fatty acids -- which are found in marine foods including fish -- significantly reduce your levels of inflammation, reports the University of Maryland Medical Center. Opt to consume omega-3-rich foods such as salmon, flax seeds, tofu and beans regularly.
Glycemic Load
The glycemic load is an indicator of how quickly a carbohydrate-rich food causes blood sugar levels to rise. High glycemic index foods -- which cause a rapid blood sugar spike -- include refined grains, sugary snacks and candy. Research published in the March 2002 "American Journal of Clinical Nutrition" found that consuming a high glycemic load diet significantly increased an important marker of chronic inflammation known as C-Reactive Protein. Aim to replace high glycemic load foods with low glycemic load choices such as legumes, whole grains and fresh vegetables.
Considerations
Inflammation is influenced by a number of factors, including tobacco use, genetics and physical activity levels. In addition to limiting trans fats, including more omega-3 fats and choosing low glycemic index carbohydrates limit mental stress, exercise regularly and avoid tobacco. As with all changes to your diet, check in with your doctor beforehand.
References
- Time.com: Time Magazine Cover: Inflammation: The Secret Killer
- Linus Pauling Institute: Two Faces of Inflammation
- Harvard University: Shining the Spotlight on Trans Fats
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "American Journal of Clinical Nutrition"; Relation between a diet with a high glycemic load and plasma concentrations of high-sensitivity C-reactive protein in middle-aged women; S Mason et al.; March 2002
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