Nightshades, canola oil, sugaroh my!
But how much truth is there to those claims?
Here we tease out fact from fiction and share research-backed advice and delicious anti-inflammatory recipes to support your health.
Michela Buttignol
The word inflammation inherently sounds scary.
Who wants to be inflamed?
But its not always bad.
Michela Buttignoal
Thats the good side of inflammation.
But like most things in life, there can be too much of a good thing.
Take high blood pressure, for example.
Michela Buttignol
That not only strains the heart, but the arteries sustain collateral damage, too.
And if you look to Google for answers, the results are mixed.
So whats the deal?
Michela Buttignol
Thats not to say more equals better.
But just because a food undergoes processing, that doesnt automatically mean its bad for you.
At one end of the processed food spectrum is that prewashed lettuce.
At the other is ultra-processed foods, or those made with multiple ingredients created through industrial processing.
Many foods that come in a box, can or bag can actually be quite nutritious.
Canned beans are a fiber-packed protein option, andtinned fishis an affordable and equally healthy alternative to fresh.
One of the main reasons nightshades get flak for being inflammatory is because they contain compounds called glycoalkaloids.
But theres no need to eliminate nightshades, says Bragagnini.
Is lactose to blame?
Thats inflammation at play, notes Bragagnini.
While dairy allergies are rare, lactose intolerance is more common.
But alt-milks and other nondairy products arent inherently healthier.
So always read the ingredients label.
This isnt to discount all nondairy alternatives, as some can be terrific additions to a healthy diet.
The point is that it comes down to personal preference and nutritional needs.
The real kicker here is that research has found dairy products could help tame inflammation.
And regardless of what youve heard on social media, they all impact your body in the same way.
But those foods arent just sugar, Bragagnini explains.
And the more balanced your blood sugar is, the less inflammation your body experiences.
Does that mean no more doughnuts?
So its not as if any single form of sugar is better or worse for you.
So eating 18 pounds of blueberries one day isnt going to lower inflammation.
What she and Little say matters most is youroveralldietary pattern.
And keep an eye on how much added sugar youre getting.
Get Inspired
Regular exercise is also important.
Its a proven way to tamp down inflammation, adds Little.
it’s possible for you to also do a mix of the two.
And dont underestimate the power of a good nights sleep.
Lastly, do what you could to manage stress.
Inflammation can spring from any chronic stressorphysical or mental.
So think about what that could look like for you: Taking a long, hot bath?
Curling up with a good book?
Hiking with your dog?
Chatting with a good friendor your therapist?
Spending some time meditating each morning?
Finding regular ways to tamp down those frazzled feelings could be quite helpful in lowering inflammation.
The Bottom Line
Some inflammationthe acute kindcan be extremely beneficial.
The chronic bang out of inflammation is what experts say you want to have a go at avoid.
Then we got to work on the recipes below.
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