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Thanks for being patient with me as I navigate the land of the computer-less. I’m still on the hunt for a new Surface Pro.

Meanwhile, I finished my anti-inflammatory diet on Monday. I was telling my husband that this has to be in the top two for the most enjoyable eating style I’ve tried (tied with carb counting). You can still eat most anything, and it truly makes a difference for me to mentally focus on getting in good stuff rather than cutting out “forbidden” foods (like when I was on Paleo – miserable!).

I can’t say that I felt much different necessarily, with the exception of one noticeable thing. Plug your ears if it weirds you out guys, but when the natural disaster occurred this month, my normally 4-6 level cramps were easily only 1-3. I’ve noticed before that there is a connection between my hydration/diet and my cramps, but this was pretty dang sweet.

Eating an anti-inflammatory diet was mildly restrictive, but largely enjoyable. I didn’t mind adding chia seeds and avocado to stuff and including lots of spices – they add tons of flavor and keep food interesting! Overall, anti-inflammatory is one of my favorite eating styles to date. I will blog more soon about the specific types of conditions/people that can benefit from eating this way. In the meantime, enjoy your Father’s Day weekend!


As I’ve continued with anti-inflammatory eating, I’ve frequently found myself at BBQs – summer is starting! Depending on the context, anti-inflammatory eating can be tricky at BBQs because there may not be very many options, other people are bringing the foods, and sometimes the sides are just junk food. Tough anti-inflammatory noogies for Becki93DDDAA0-3BAE-435D-A4A1-BA8404525C5F.

So, I’ve had to be creative: eat small at the BBQ and fill in the gaps with fruits or veggies at home after or bring a fruit or veggie to the BBQ.

Fruit has become my go-to anti-inflammatory snack, and that is fine with me. I’m sprinkling chia seeds on nearly any edible object that will allow it, and using lots and lots of spices, which is so fun! I’ve really enjoyed the food I’ve been eating and it’s anything but bland. The anti-inflammatory diet definitely makes for colorful, visually pleasing, and delicious healthful eating.

Tune in later this week to learn about who can benefit from an anti-inflammatory diet, and tips on eating out while on an anti-inflammatory diet.


Depending on who you ask, you might find anti-inflammatory recommendations that encourage complete elimination of sugar and carbohydrates to decrease inflammation. As is frequently the case, though, those recommendations are likely unnecessary extremes and everything is case-by-case. For one thing, you can probably achieve the anti-inflammatory benefits you’re looking for while still including well chosen, nutrient dense complex carbohydrates. Secondly, why over-restrict if we can still enjoy some tasty treats in moderation? That’s how we balance meeting health goals and living a life we love! So what does the research actually say about carbs and inflammation?

Multiple studies have linked consumption of concentrated sugar and simple carbohydrate consumption with increased levels of inflammation.1-2 A long time ago I talked in this post about what happens when we eat carbs and how we break them down into blood sugar to use as fuel. Those fuels are stuck in the blood until insulin comes around to let them in to our cells. High blood sugars, especially over the long term, correlate with inflammation in several types of tissue in the body, including fat cells.3

A strong link has been drawn between chronic inflammation and insulin resistance.4 This is a vicious cycle because (as you may remember from this post) insulin resistance means that blood sugars get stuck in the blood without a way out, causing fat storage and inflammation. Stored fat then produces inflammatory factors which make insulin resistance worse! Not fair.

So what can we do about it? Well, we can aim to cut inflammation off at the pass by changing parts of our lifestyle and the foods we eat to combat inflammation and give our cells a helping hand with that blood sugar. With regard to carbohydrates, we can do a couple of things specifically:

  1. Focus on eating more complex carbohydrates than simple carbohydrates like sugar. What does that mean? Well, complex carbohydrates are long chains of sugars that take much longer to digest, break down, and enter our blood, thus making our blood sugar much more stable (and preventing inflammation from blood sugar spikes). Simple carbohydrates are individual sugars or tiny chains of sugars that break down very quickly and enter the blood rapidly, causing a sharp spike in blood sugar that is inflammatory. Complex carbohydrates like whole grains, beans, and vegetables are connected with lower levels of inflammation.5 Same goes for high-fiber carbohydrates like fruit.

Photo from wearewhatweeat1.blogspot.com

 

2. Avoid eating too much carbohydrate at once. Just like with diabetes, the key to preventing carbohydrate-induced inflammation is keeping the blood sugar from going too high. Eating controlled amounts of carbohydrate throughout the day can help keep your energy up and your inflammation down.

  1. http://ajcn.nutrition.org/content/94/2/479.short
  2. https://www.hindawi.com/journals/mi/2013/509502/abs/
  3. http://www.jbc.org/content/280/6/4617.short
  4. https://www.jci.org/articles/view/19451
  5. https://www.ncbi.nlm.nih.gov/pubmed/17391554