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Anti-inflammatory diet - basic rules and regulations, how it differs from the standard diet
Table of Contents
1. Excess body weight and inflammation
According to the research of Marques A. et al., more than half of Europeans are overweight or obese. Unfortunately, excessive body fat has effects on the entire body, which is associated with its pro-inflammatory activity. Adipocytes (fat cells) in obese individuals are stimulated to secrete pro-inflammatory compounds such as interleukin 6 (IL6) and tumor necrosis factor α (TNFα). An increased level of IL6 stimulates the liver to release C-reactive protein, which is also a marker of an ongoing inflammatory state. Such a state of chronic activity of these factors increases the risk of atherosclerosis, insulin resistance, diabetes, psoriasis, and even depression. Is it possible at all to modify the diet to restore balance?2. Diet and Inflammatory Processes
Sears B. et al. describe the basic changes that have occurred over the years in the way people who have the potential to induce inflammation eat. These include: an increase in the consumption of products with a high glycemic index (IG), an increase in the consumption of omega-6 fatty acids, and a decrease in the intake of omega-3 fatty acids. The authors ask how these changes can affect the severity of inflammation. Starting with what happens after consuming products with a high IG. Products with a medium and high IG are typically processed products such as white flour, white bread, white rice, and sweets. They cause a rapid increase in blood sugar levels and a strong response from the pancreas, which releases large amounts of insulin, a hormone that allows glucose to be transported into cells. Insulin is essential for the proper functioning of the body. However, when it is released in large amounts, it has negative effects. One of these effects is the activation of enzymes that convert linoleic acid (an omega-6 fatty acid) into arachidonic acid. Arachidonic acid (AA) is a precursor to so-called eicosanoids with pro-inflammatory properties. In general, this conversion in the body is slow. It accelerates when the availability of insulin increases, i.e., when our diet is rich in simple sugars (high IG). The conversion of AA into pro-inflammatory compounds can be inhibited by omega-3 fatty acids, which have a low share in the typical Western diet. Therefore, in an anti-inflammatory diet, a high intake of omega-3 fatty acids should be ensured. AA, besides being converted into pro-inflammatory compounds, can also directly stimulate the factor NFκ-β, which activates genes and leads to the release of various factors involved in the inflammatory process, such as cytokines and chemokines. Similarly, saturated fatty acids can also indirectly activate NFκ-β. Omega-3 fatty acids (docosahexaenoic acid and eicosapentaenoic acid) act oppositely.3. Fatty acids in the anti-inflammatory diet
The primary objective of an anti-inflammatory diet is to decrease the consumption of AA, a pro-inflammatory substance. We count meat products among those rich in AA. As previously mentioned, AA can also be a result of transformations of omega-6 fatty acids. Therefore, it is crucial to limit omega-6 fatty acids in the diet while simultaneously increasing omega-3 fatty acid intake. How can this be achieved? In our daily diet, we should use vegetable oils with the highest omega-3 and the lowest omega-6 content. Flaxseed oil certainly falls into this category. Compared to olive oil, rapeseed oil has a significantly better ratio of omega-6 to omega-3 fatty acids (2:1 vs. 9:1 in olive oil). Therefore, it is worth appreciating our domestic products. According to the recommendations in the "Dietary Standards for the Polish Population", omega-3 fatty acids should provide 0.5% of energy, while omega-6 fatty acids should provide 4% of energy.4. Pro-inflammatory dietary index
Based on a series of studies conducted between 2011 and 2012 as part of the Cancer Prevention and Control Program at the University of South Carolina in Columbia, the Dietary Inflammatory Index was developed. Selected products and dietary ingredients were assigned negative values if they had an anti-inflammatory effect; a value of 0 if they had no effect on the inflammatory process; and positive values if they had a pro-inflammatory effect. This was done by observing the effect of consuming certain products on the concentration of inflammatory markers (IL1β, IL4, IL6, IL10, TNFα). Products with pro-inflammatory effects include saturated fatty acids, cholesterol, and trans fatty acids. On the other hand, ingredients with strong anti-inflammatory effects include beta-carotene, eugenol, fiber, magnesium, omega-3 fatty acids, oregano, thyme, flavonoids, and flavanols. The latter are chemical compounds belonging to the group of polyphenols, i.e., natural plant compounds. The main sources of these ingredients in the diet are vegetables and fruits, especially apples, broccoli, lettuce, grapes, berries, celery, bell peppers, parsley, kiwi, legumes, oranges, and grapefruits. Other ingredients with anti-inflammatory effects are caffeine, folic acid, garlic, ginger, niacin, onions, vitamins A, D, E, zinc, green and black tea, and anthocyanins.5. How to utilize this information in practice? Fundamental principles of an anti-inflammatory diet
1) Limit intake of saturated fatty acids (SFA) and trans fats. The main source of SFA is animal products. According to the recommendations of the Institute of Food and Nutrition, we should consume up to 0.5 kg of meat per week. Although it is an excellent source of full-fledged protein, it is important to remember that other products, such as dairy, eggs, fish, or leguminous vegetables, also fulfill this role. 2) However, it is essential to regularly consume vegetable oils rich in omega-3 fatty acids and fish. It is recommended to consume fish at least twice a week in the form of cooked or baked in foil fish. This is the best source of omega-3 fatty acids. The best vegetable oil that complements this group is flaxseed oil, however, it should be remembered that it should not be heated and consumed only cold. A good choice is also rapeseed oil, which can also be used in heat treatment. 3) Increase the consumption of fruits and vegetables. Plant products are the best source of fiber, polyphenols, and vitamins with anti-inflammatory effects.6. Strawberry and berry blend with a potent polyphenol infusion
Ingredients: berries - 1 glass, strawberries - 1 glass, soda water - half a glass. All ingredients should be peeled and blended into a smooth mixture.7. Creamy soup with carrots, oranges and ginger is an outstanding source of beta-carotene
Ingredients for 4 servings: - - carrots - 1 kg, - - orange - 1 piece, - - fresh ginger - about. 3 cm, - - vegetable broth - 2 l, - - fresh coriander leaves - whichever you like, - - pepper and salt, - - cumin - Prise, - - rapeseed oil - 5 teaspoons. Slice the carrots into thin pieces and fry them lightly in a pot with heated oil together with the fresh ginger, grated on a grater. Add cumin and the juice of a squeezed orange. Grate the peel of the fruit as well and add it to the pot. Add vegetable broth and cook for about 20 minutes. Then blend to a smooth mass with an immersion blender. Season with pepper and salt and garnish with coriander leaves.
