Need another reason to eat whole grains and potatoes?
Did you know that chronic inflammatory diseases contribute to more than half of deaths worldwide?
That’s according to a 2019 article published in the journalNature Medicine.
Photo: Photographer: Kelsey Hansen, Food Stylist: Kelsey Moylan
It’s a naturaland beneficialprocess.
But when inflammation hangs on in the long term, that’s when problems can happen.
And as the statistics show, it’s alarmingly common.
You may have heard that a good way to do that is to avoid carbs.
However, nutrition experts disagree.
Here’s what you gotta know.
It’s true that certain carbs can contribute to inflammation.
But not all carbohydrates are created equal.
), it is important to focus on the better-for-you carbs that research shows can actually helplowerinflammation.
These include whole grains like buckwheat, oats, quinoa and bulgur, and starchy vegetables like potatoes.
If you haven’t figured it out yet, the operative word here isfiber.
So in addition to curbing refined carbs, try adding these five anti-inflammatory ones to your meal plan today.
5 Best Anti-Inflammatory Carbs You Should Be Eating, According to a Nutrition Experts
1.
Peterson notes that this gluten-free seed also contains the phytochemicals rutin and quercetinantioxidants known to reduce inflammation.
Regular consumption of foods high in antioxidants can help prevent and also lower inflammation that contributes to disease.
All good reasons to add buckwheat into your diet.
“Or, experiment with buckwheat groats as a delicious breakfast porridge.”
Try It:Buckwheat Pancakes
2.
Oats are an affordable whole grain abundant in the diets of countless cultures.
You may be familiar with the cholesterol-lowering effects that the beta-glucan fiber present in oats offers.
But oats may offer anti-inflammatory effects, too.
They contain phenols that reduce free radicals in the body.
Over time, these free radicals can lead to inflammation.
(It’s just part of life!)
A 2021 study published in the journalFoodssupports this.
A12-cup serving of cooked oatsprovides 4 grams of filling fiber for just 150 calories.
Plus, it also delivers some iron, potassium, magnesium and zinc.
Try It:High-Fiber Scrambled Oats
3.
Purple Potatoes
Despite what you may have heard, potatoes are a great addition to a well-balanced diet.
Nutritionally speaking, 23 cup of cooked sorghum contains 8 grams of fiber.
Experiment in your kitchen with your favorite grain recipes by swapping in sorghum.
Try It:Healthy Grain Salads
5.
Spelt
Spelt is an ancient cousin of wheat that is widely used in German baking, according to Peterson.
“It’s lower in gluten than wheat flour, but still contains gluten.
Plus, Peterson notes, it also contains manganese, vitamin B2, thiamin, niacin and copper.
If you’d like to try spelt berries, they can be cooked and prepared much like farro.
Consider adding these foods into one of these27 recipeswhich contain other anti-inflammatory ingredientsto get dinner on the table tonight!
