10 Best and Worst Foods for You

[Guest guest]

10 Best and Worst Foods for You

Recently, scientists proudly announced their creation of an index to rank how particular foods encourage or discourage inflammation -- a well-known contributor to chronic health conditions such as heart disease, diabetes, cancer and dementia. This is great in theory, but scientists being scientists, it’s all obscure algorithms and formulas -- hardly a useful list to take to the grocery store. So I asked contributing medical editor and nutrition expert L. Rubman, ND, to give us his easy-to-follow list of foods that reduce inflammation -- making us healthier -- along with the most inflammatory foods that should be avoided. But first, the latest findings by researchers...

How Do Foods Spark Inflammation?

Philip P. Cavicchia, MSPH, a PhD student in the department of epidemiology at the Norman J. Arnold School of Public Health at the University of South Carolina, helped design this new inflammatory index. He and his colleagues scored 41 foods and food components thought to positively or negatively affect levels of inflammation, based on a review of all the English language, peer-reviewed studies relating to diet and inflammation that were published between 1950 and 2007.

Carbohydrates, fat and cholesterol were among the food components most likely to encourage inflammation, while magnesium, beta-carotene, vitamins A, B-6, C, D and E, fiber, omega-3 fatty acids, flavonoids, turmeric and tea were the strongest anti-inflammatories.

Next, using data from the Seasonal Variation of Cholesterol Levels Study (SEASONS), they examined the records of 494 men and women (average age 48), looking specifically at the relationship between the inflammatory index (what they ate) and their blood levels of C-reactive protein (typically called CRP). Manufactured by the liver, CRP predicts vulnerability to inflammation and is also elevated in people with obesity, allergies and immune disorders -- a lower CRP is thought to translate to reduced risk for heart disease, cancer and other inflammation-related chronic health conditions.

After factoring in variables such as age, weight and smoking status, Cavicchia and his team found that there is indeed a relationship between an anti-inflammatory diet based on the inflammatory index and a reduced level of CRP.

These findings appeared in the December 2009 issue of The Journal of Nutrition.

Now, here are Dr. Rubman’s picks of the best and worst foods if you want to reduce inflammation in your body...

10 BEST ANTI-INFLAMMATORY FOODS

Wild salmon, mackerel and other omega-3-fatty-acid-rich fish.

Berries.

Green, leafy vegetables (e.g., spinach and kale).

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, etc.).

Deeply pigmented produce, such as sweet potatoes, eggplant and pomegranate... along with carrots, plums, oranges, peppers, peas and red grapes.

Nuts.

Whole grains.

Tea -- specifically black, green and white teas.

Cold-pressed fresh oils, including avocado, flaxseed and olive oils in particular.

Spices (specifically, garlic, ginger, turmeric, saffron).

10 WORST INFLAMMATORY FOODS

Desserts made with lots of sugar (cookies, candy, ice cream and so on).

Sweetened cereals.

"White" carbohydrates (white bread, white rice, white potatoes, English muffins, etc.).

Non-diet soft drinks.

Anything containing high-fructose corn syrup.

Processed meats (bologna, salami, hotdogs, sausage and others made with preservatives and additives).

French fries, potato chips and other fried snack foods.

Fast foods, most specifically the ones that are high-fat, high-calorie, high simple carbohydrate -- which describes most of the inexpensive offerings at quick-serve restaurants.

Margarine, because it contains processed sterols called stanols that have been implicated in both atherosclerosis and various fatty-deposit diseases.

Organ meats such as liver, because these often contain undesirable products including antibiotics, fertilizer and other unwanted residues.

How to Feel Better Fast

While on the topic, Dr. Rubman urged me to add one more bit of information to this "highly inflammatory" list. "It should also include almost any food eaten quickly, especially if you drink a lot of liquid while eating," he said, noting that this is all the more true for people who then end up soothing their predictable digestive distress by taking anti-heartburn medication. His advice is to eat slowly... chew thoroughly... avoid liquids during a meal so that you don’t dilute the stomach acid and reduce its ability to help digest food... and include items from the "best" list in every meal, every day, while eliminating those from the "worst" list or at least reserving them for an occasional treat. "Within weeks, you will decrease your risk for disease, improve your digestion, enjoy more energy and feel better overall," he promised.

Source(s):

Philip P. Cavicchia, MSPH, student in the department of epidemiology, Norman J. Arnold School of Public Health, University of South Carolina, Columbia, South Carolina.

L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.

Suzi

List Owner

health

What is a weed? A plant whose virtues have not yet been discovered.

[Guest guest]

Great article which I enjoyed very much.  Interesting indeed.

 

Thanks,

 

Barbara

From: Candace Podratz <candaceandbrock@...>

Subject: [ ] 10 Best and Worst Foods for You

" " < >

Date: Thursday, May 20, 2010, 4:14 PM

 

I found this interesting!

Candace

10 Best and Worst Foods for You

Recently, scientists proudly announced their creation of an index to rank how

particular foods encourage or discourage inflammation -- a well-known

contributor to chronic health conditions such as heart disease, diabetes, cancer

and dementia. This is great in theory, but scientists being scientists, it’s

all obscure algorithms and formulas -- hardly a useful list to take to the

grocery store. So I asked contributing medical editor and nutrition expert

L. Rubman, ND, to give us his easy-to-follow list of foods that reduce

inflammation -- making us healthier -- along with the most inflammatory foods

that should be avoided. But first, the latest findings by researchers...

How Do Foods Spark Inflammation?

Philip P. Cavicchia, MSPH, a PhD student in the department of epidemiology at

the Norman J. Arnold School of Public Health at the University of South

Carolina, helped design this new inflammatory index. He and his colleagues

scored 41 foods and food components thought to positively or negatively affect

levels of inflammation, based on a review of all the English language,

peer-reviewed studies relating to diet and inflammation that were published

between 1950 and 2007.

Carbohydrates, fat and cholesterol were among the food components most likely to

encourage inflammation, while magnesium, beta-carotene, vitamins A, B-6, C, D

and E, fiber, omega-3 fatty acids, flavonoids, turmeric and tea were the

strongest anti-inflammatories.

Next, using data from the Seasonal Variation of Cholesterol Levels Study

(SEASONS), they examined the records of 494 men and women (average age 48),

looking specifically at the relationship between the inflammatory index (what

they ate) and their blood levels of C-reactive protein (typically called CRP).

Manufactured by the liver, CRP predicts vulnerability to inflammation and is

also elevated in people with obesity, allergies and immune disorders -- a lower

CRP is thought to translate to reduced risk for heart disease, cancer and other

inflammation-related chronic health conditions.

After factoring in variables such as age, weight and smoking status, Cavicchia

and his team found that there is indeed a relationship between an

anti-inflammatory diet based on the inflammatory index and a reduced level of

CRP.

These findings appeared in the December 2009 issue of The Journal of Nutrition.

Now, here are Dr. Rubman’s picks of the best and worst foods if you want to

reduce inflammation in your body...

10 BEST ANTI-INFLAMMATORY FOODS

Wild salmon, mackerel and other omega-3-fatty-acid-rich fish.

Berries.

Green, leafy vegetables (e.g., spinach and kale).

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, etc.).

Deeply pigmented produce, such as sweet potatoes, eggplant and pomegranate...

along with carrots, plums, oranges, peppers, peas and red grapes.

Nuts.

Whole grains.

Tea -- specifically black, green and white teas.

Cold-pressed fresh oils, including avocado, flaxseed and olive oils in

particular.

Spices (specifically, garlic, ginger, turmeric, saffron).

10 WORST INFLAMMATORY FOODS

Desserts made with lots of sugar (cookies, candy, ice cream and so on).

Sweetened cereals.

" White " carbohydrates (white bread, white rice, white potatoes, English muffins,

etc.).

Non-diet soft drinks.

Anything containing high-fructose corn syrup.

Processed meats (bologna, salami, hotdogs, sausage and others made with

preservatives and additives).

French fries, potato chips and other fried snack foods.

Fast foods, most specifically the ones that are high-fat, high-calorie, high

simple carbohydrate -- which describes most of the inexpensive offerings at

quick-serve restaurants.

Margarine, because it contains processed sterols called stanols that have been

implicated in both atherosclerosis and various fatty-deposit diseases.

Organ meats such as liver, because these often contain undesirable products

including antibiotics, fertilizer and other unwanted residues.

How to Feel Better Fast

While on the topic, Dr. Rubman urged me to add one more bit of information to

this " highly inflammatory " list. " It should also include almost any food eaten

quickly, especially if you drink a lot of liquid while eating, " he said, noting

that this is all the more true for people who then end up soothing their

predictable digestive distress by taking anti-heartburn medication. His advice

is to eat slowly... chew thoroughly... avoid liquids during a meal so that you

don’t dilute the stomach acid and reduce its ability to help digest food...

and include items from the " best " list in every meal, every day, while

eliminating those from the " worst " list or at least reserving them for an

occasional treat. " Within weeks, you will decrease your risk for disease,

improve your digestion, enjoy more energy and feel better overall, " he promised.

Source(s):

Philip P. Cavicchia, MSPH, student in the department of epidemiology, Norman J.

Arnold School of Public Health, University of South Carolina, Columbia, South

Carolina.

L. Rubman, ND, director, Southbury Clinic for Traditional Medicines,

Southbury, Connecticut.

[Guest guest]

They seam right on. Remember the most important thing to do when you eat is to chew very well 30-40 chews per mouthful. Now everyone test themselves and see if you can do it 30-40 times. and let us know who many times you really chew a mouthful. I bet everyone falls well short. Greg.

From: Suzanne <suziesgoats@...>Subject: 10 Best and Worst Foods for Youhealth Date: Thursday, May 20, 2010, 11:44 AM

10 Best and Worst Foods for You

Recently, scientists proudly announced their creation of an index to rank how particular foods encourage or discourage inflammation -- a well-known contributor to chronic health conditions such as heart disease, diabetes, cancer and dementia. This is great in theory, but scientists being scientists, it’s all obscure algorithms and formulas -- hardly a useful list to take to the grocery store. So I asked contributing medical editor and nutrition expert L. Rubman, ND, to give us his easy-to-follow list of foods that reduce inflammation -- making us healthier -- along with the most inflammatory foods that should be avoided. But first, the latest findings by researchers. ..

How Do Foods Spark Inflammation?

Philip P. Cavicchia, MSPH, a PhD student in the department of epidemiology at the Norman J. Arnold School of Public Health at the University of South Carolina, helped design this new inflammatory index. He and his colleagues scored 41 foods and food components thought to positively or negatively affect levels of inflammation, based on a review of all the English language, peer-reviewed studies relating to diet and inflammation that were published between 1950 and 2007.

Carbohydrates, fat and cholesterol were among the food components most likely to encourage inflammation, while magnesium, beta-carotene, vitamins A, B-6, C, D and E, fiber, omega-3 fatty acids, flavonoids, turmeric and tea were the strongest anti-inflammatories .

Next, using data from the Seasonal Variation of Cholesterol Levels Study (SEASONS), they examined the records of 494 men and women (average age 48), looking specifically at the relationship between the inflammatory index (what they ate) and their blood levels of C-reactive protein (typically called CRP). Manufactured by the liver, CRP predicts vulnerability to inflammation and is also elevated in people with obesity, allergies and immune disorders -- a lower CRP is thought to translate to reduced risk for heart disease, cancer and other inflammation- related chronic health conditions.

After factoring in variables such as age, weight and smoking status, Cavicchia and his team found that there is indeed a relationship between an anti-inflammatory diet based on the inflammatory index and a reduced level of CRP.

These findings appeared in the December 2009 issue of The Journal of Nutrition.

Now, here are Dr. Rubman’s picks of the best and worst foods if you want to reduce inflammation in your body...

10 BEST ANTI-INFLAMMATORY FOODS

Wild salmon, mackerel and other omega-3-fatty- acid-rich fish.

Berries.

Green, leafy vegetables (e.g., spinach and kale).

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, etc.).

Deeply pigmented produce, such as sweet potatoes, eggplant and pomegranate. .. along with carrots, plums, oranges, peppers, peas and red grapes.

Nuts.

Whole grains.

Tea -- specifically black, green and white teas.

Cold-pressed fresh oils, including avocado, flaxseed and olive oils in particular.

Spices (specifically, garlic, ginger, turmeric, saffron).

10 WORST INFLAMMATORY FOODS

Desserts made with lots of sugar (cookies, candy, ice cream and so on).

Sweetened cereals.

"White" carbohydrates (white bread, white rice, white potatoes, English muffins, etc.).

Non-diet soft drinks.

Anything containing high-fructose corn syrup.

Processed meats (bologna, salami, hotdogs, sausage and others made with preservatives and additives).

French fries, potato chips and other fried snack foods.

Fast foods, most specifically the ones that are high-fat, high-calorie, high simple carbohydrate -- which describes most of the inexpensive offerings at quick-serve restaurants.

Margarine, because it contains processed sterols called stanols that have been implicated in both atherosclerosis and various fatty-deposit diseases.

Organ meats such as liver, because these often contain undesirable products including antibiotics, fertilizer and other unwanted residues.

How to Feel Better Fast

While on the topic, Dr. Rubman urged me to add one more bit of information to this "highly inflammatory" list. "It should also include almost any food eaten quickly, especially if you drink a lot of liquid while eating," he said, noting that this is all the more true for people who then end up soothing their predictable digestive distress by taking anti-heartburn medication. His advice is to eat slowly... chew thoroughly.. . avoid liquids during a meal so that you don’t dilute the stomach acid and reduce its ability to help digest food... and include items from the "best" list in every meal, every day, while eliminating those from the "worst" list or at least reserving them for an occasional treat. "Within weeks, you will decrease your risk for disease, improve your digestion, enjoy more energy and feel better overall," he promised.

Source(s):

Philip P. Cavicchia, MSPH, student in the department of epidemiology, Norman J. Arnold School of Public Health, University of South Carolina, Columbia, South Carolina.

L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.

Suzi

List Owner

http://health. groups.. com/group/ HAWK_Health_ Awareness

What is a weed? A plant whose virtues have not yet been discovered.

[Guest guest]

Thanks for posting this Candace.  I printed it out and put it on my fridge. 

This way when I'm tempted to cheat, I won't have any excuse!  LOL.

 

Sheryl

From: Candace Podratz <candaceandbrock@...>

Subject: [ ] 10 Best and Worst Foods for You

" " < >

Date: Thursday, May 20, 2010, 3:14 PM

 

I found this interesting!

Candace

10 Best and Worst Foods for You

Recently, scientists proudly announced their creation of an index to rank how

particular foods encourage or discourage inflammation -- a well-known

contributor to chronic health conditions such as heart disease, diabetes, cancer

and dementia. This is great in theory, but scientists being scientists, it’s

all obscure algorithms and formulas -- hardly a useful list to take to the

grocery store. So I asked contributing medical editor and nutrition expert

L. Rubman, ND, to give us his easy-to-follow list of foods that reduce

inflammation -- making us healthier -- along with the most inflammatory foods

that should be avoided. But first, the latest findings by researchers...

How Do Foods Spark Inflammation?

Philip P. Cavicchia, MSPH, a PhD student in the department of epidemiology at

the Norman J. Arnold School of Public Health at the University of South

Carolina, helped design this new inflammatory index. He and his colleagues

scored 41 foods and food components thought to positively or negatively affect

levels of inflammation, based on a review of all the English language,

peer-reviewed studies relating to diet and inflammation that were published

between 1950 and 2007.

Carbohydrates, fat and cholesterol were among the food components most likely to

encourage inflammation, while magnesium, beta-carotene, vitamins A, B-6, C, D

and E, fiber, omega-3 fatty acids, flavonoids, turmeric and tea were the

strongest anti-inflammatories.

Next, using data from the Seasonal Variation of Cholesterol Levels Study

(SEASONS), they examined the records of 494 men and women (average age 48),

looking specifically at the relationship between the inflammatory index (what

they ate) and their blood levels of C-reactive protein (typically called CRP).

Manufactured by the liver, CRP predicts vulnerability to inflammation and is

also elevated in people with obesity, allergies and immune disorders -- a lower

CRP is thought to translate to reduced risk for heart disease, cancer and other

inflammation-related chronic health conditions.

After factoring in variables such as age, weight and smoking status, Cavicchia

and his team found that there is indeed a relationship between an

anti-inflammatory diet based on the inflammatory index and a reduced level of

CRP.

These findings appeared in the December 2009 issue of The Journal of Nutrition.

Now, here are Dr. Rubman’s picks of the best and worst foods if you want to

reduce inflammation in your body...

10 BEST ANTI-INFLAMMATORY FOODS

Wild salmon, mackerel and other omega-3-fatty-acid-rich fish.

Berries.

Green, leafy vegetables (e.g., spinach and kale).

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, etc.).

Deeply pigmented produce, such as sweet potatoes, eggplant and pomegranate...

along with carrots, plums, oranges, peppers, peas and red grapes.

Nuts.

Whole grains.

Tea -- specifically black, green and white teas.

Cold-pressed fresh oils, including avocado, flaxseed and olive oils in

particular.

Spices (specifically, garlic, ginger, turmeric, saffron).

10 WORST INFLAMMATORY FOODS

Desserts made with lots of sugar (cookies, candy, ice cream and so on).

Sweetened cereals.

" White " carbohydrates (white bread, white rice, white potatoes, English muffins,

etc.).

Non-diet soft drinks.

Anything containing high-fructose corn syrup.

Processed meats (bologna, salami, hotdogs, sausage and others made with

preservatives and additives).

French fries, potato chips and other fried snack foods.

Fast foods, most specifically the ones that are high-fat, high-calorie, high

simple carbohydrate -- which describes most of the inexpensive offerings at

quick-serve restaurants.

Margarine, because it contains processed sterols called stanols that have been

implicated in both atherosclerosis and various fatty-deposit diseases.

Organ meats such as liver, because these often contain undesirable products

including antibiotics, fertilizer and other unwanted residues.

How to Feel Better Fast

While on the topic, Dr. Rubman urged me to add one more bit of information to

this " highly inflammatory " list. " It should also include almost any food eaten

quickly, especially if you drink a lot of liquid while eating, " he said, noting

that this is all the more true for people who then end up soothing their

predictable digestive distress by taking anti-heartburn medication. His advice

is to eat slowly... chew thoroughly... avoid liquids during a meal so that you

don’t dilute the stomach acid and reduce its ability to help digest food...

and include items from the " best " list in every meal, every day, while

eliminating those from the " worst " list or at least reserving them for an

occasional treat. " Within weeks, you will decrease your risk for disease,

improve your digestion, enjoy more energy and feel better overall, " he promised.

Source(s):

Philip P. Cavicchia, MSPH, student in the department of epidemiology, Norman J.

Arnold School of Public Health, University of South Carolina, Columbia, South

Carolina.

L. Rubman, ND, director, Southbury Clinic for Traditional Medicines,

Southbury, Connecticut.

[Guest guest]

Great list thanks.

   ~Katy

Sheep to the right; His Lamb

Zeal for your house consumes me-Ps 69:9

http://orchardhouseheirlooms.com/product_info.php/cPath/157_163/products_id/199 survival seeds

Christian-homesteaders/?yguid=227010598 biblical survival

-- 10 Best and Worst Foods for Youhealth Date: Thursday, May 20, 2010, 11:44 AM

10 Best and Worst Foods for You

Recently, scientists proudly announced their creation of an index to rank how particular foods encourage or discourage inflammation -- a well-known contributor to chronic health conditions such as heart disease, diabetes, cancer and dementia. This is great in theory, but scientists being scientists, it’s all obscure algorithms and formulas -- hardly a useful list to take to the grocery store. So I asked contributing medical editor and nutrition expert L. Rubman, ND, to give us his easy-to-follow list of foods that reduce inflammation -- making us healthier -- along with the most inflammatory foods that should be avoided. But first, the latest findings by researchers. ..

How Do Foods Spark Inflammation?

Philip P. Cavicchia, MSPH, a PhD student in the department of epidemiology at the Norman J. Arnold School of Public Health at the University of South Carolina, helped design this new inflammatory index. He and his colleagues scored 41 foods and food components thought to positively or negatively affect levels of inflammation, based on a review of all the English language, peer-reviewed studies relating to diet and inflammation that were published between 1950 and 2007.

Carbohydrates, fat and cholesterol were among the food components most likely to encourage inflammation, while magnesium, beta-carotene, vitamins A, B-6, C, D and E, fiber, omega-3 fatty acids, flavonoids, turmeric and tea were the strongest anti-inflammatories .

Next, using data from the Seasonal Variation of Cholesterol Levels Study (SEASONS), they examined the records of 494 men and women (average age 48), looking specifically at the relationship between the inflammatory index (what they ate) and their blood levels of C-reactive protein (typically called CRP). Manufactured by the liver, CRP predicts vulnerability to inflammation and is also elevated in people with obesity, allergies and immune disorders -- a lower CRP is thought to translate to reduced risk for heart disease, cancer and other inflammation- related chronic health conditions.

After factoring in variables such as age, weight and smoking status, Cavicchia and his team found that there is indeed a relationship between an anti-inflammatory diet based on the inflammatory index and a reduced level of CRP.

These findings appeared in the December 2009 issue of The Journal of Nutrition.

Now, here are Dr. Rubman’s picks of the best and worst foods if you want to reduce inflammation in your body...

10 BEST ANTI-INFLAMMATORY FOODS

Wild salmon, mackerel and other omega-3-fatty- acid-rich fish.

Berries.

Green, leafy vegetables (e.g., spinach and kale).

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, etc.).

Deeply pigmented produce, such as sweet potatoes, eggplant and pomegranate. .. along with carrots, plums, oranges, peppers, peas and red grapes.

Nuts.

Whole grains.

Tea -- specifically black, green and white teas.

Cold-pressed fresh oils, including avocado, flaxseed and olive oils in particular.

Spices (specifically, garlic, ginger, turmeric, saffron).

10 WORST INFLAMMATORY FOODS

Desserts made with lots of sugar (cookies, candy, ice cream and so on).

Sweetened cereals.

"White" carbohydrates (white bread, white rice, white potatoes, English muffins, etc.).

Non-diet soft drinks.

Anything containing high-fructose corn syrup.

Processed meats (bologna, salami, hotdogs, sausage and others made with preservatives and additives).

French fries, potato chips and other fried snack foods.

Fast foods, most specifically the ones that are high-fat, high-calorie, high simple carbohydrate -- which describes most of the inexpensive offerings at quick-serve restaurants.

Margarine, because it contains processed sterols called stanols that have been implicated in both atherosclerosis and various fatty-deposit diseases.

Organ meats such as liver, because these often contain undesirable products including antibiotics, fertilizer and other unwanted residues.

How to Feel Better Fast

While on the topic, Dr. Rubman urged me to add one more bit of information to this "highly inflammatory" list. "It should also include almost any food eaten quickly, especially if you drink a lot of liquid while eating," he said, noting that this is all the more true for people who then end up soothing their predictable digestive distress by taking anti-heartburn medication. His advice is to eat slowly... chew thoroughly.. . avoid liquids during a meal so that you don’t dilute the stomach acid and reduce its ability to help digest food... and include items from the "best" list in every meal, every day, while eliminating those from the "worst" list or at least reserving them for an occasional treat. "Within weeks, you will decrease your risk for disease, improve your digestion, enjoy more energy and feel better overall," he promised.

Source(s):

Philip P. Cavicchia, MSPH, student in the department of epidemiology, Norman J. Arnold School of Public Health, University of South Carolina, Columbia, South Carolina.

L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.

Suzi

List Owner

http://health. groups.. com/group/ HAWK_Health_ Awareness

What is a weed? A plant whose virtues have not yet been discovered.

[Guest guest]

Love it! Thanks!!!CandaceSent from my iPhoneOn May 20, 2010, at 10:44 AM, Suzanne <suziesgoats@...> wrote:

10 Best and Worst Foods for You

[Guest guest]

I just read this list and it appears I cannot tolerate night shade especially

bell peppers or garlic, which are on the anti-inflammatory side.

>

> I found this interesting!

>

> Candace

>

>

> 10 Best and Worst Foods for You

>

>

> Recently, scientists proudly announced their creation of an index to rank how

particular foods encourage or discourage inflammation -- a well-known

contributor to chronic health conditions such as heart disease, diabetes, cancer

and dementia. This is great in theory, but scientists being scientists, it’s

all obscure algorithms and formulas -- hardly a useful list to take to the

grocery store. So I asked contributing medical editor and nutrition expert

L. Rubman, ND, to give us his easy-to-follow list of foods that reduce

inflammation -- making us healthier -- along with the most inflammatory foods

that should be avoided. But first, the latest findings by researchers...

>

> How Do Foods Spark Inflammation?

>

> Philip P. Cavicchia, MSPH, a PhD student in the department of epidemiology at

the Norman J. Arnold School of Public Health at the University of South

Carolina, helped design this new inflammatory index. He and his colleagues

scored 41 foods and food components thought to positively or negatively affect

levels of inflammation, based on a review of all the English language,

peer-reviewed studies relating to diet and inflammation that were published

between 1950 and 2007.

>

> Carbohydrates, fat and cholesterol were among the food components most likely

to encourage inflammation, while magnesium, beta-carotene, vitamins A, B-6, C, D

and E, fiber, omega-3 fatty acids, flavonoids, turmeric and tea were the

strongest anti-inflammatories.

>

> Next, using data from the Seasonal Variation of Cholesterol Levels Study

(SEASONS), they examined the records of 494 men and women (average age 48),

looking specifically at the relationship between the inflammatory index (what

they ate) and their blood levels of C-reactive protein (typically called CRP).

Manufactured by the liver, CRP predicts vulnerability to inflammation and is

also elevated in people with obesity, allergies and immune disorders -- a lower

CRP is thought to translate to reduced risk for heart disease, cancer and other

inflammation-related chronic health conditions.

>

> After factoring in variables such as age, weight and smoking status, Cavicchia

and his team found that there is indeed a relationship between an

anti-inflammatory diet based on the inflammatory index and a reduced level of

CRP.

>

> These findings appeared in the December 2009 issue of The Journal of

Nutrition.

>

> Now, here are Dr. Rubman’s picks of the best and worst foods if you want to

reduce inflammation in your body...

>

> 10 BEST ANTI-INFLAMMATORY FOODS

>

> Wild salmon, mackerel and other omega-3-fatty-acid-rich fish.

> Berries.

> Green, leafy vegetables (e.g., spinach and kale).

> Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, etc.).

> Deeply pigmented produce, such as sweet potatoes, eggplant and pomegranate...

along with carrots, plums, oranges, peppers, peas and red grapes.

> Nuts.

> Whole grains.

> Tea -- specifically black, green and white teas.

> Cold-pressed fresh oils, including avocado, flaxseed and olive oils in

particular.

> Spices (specifically, garlic, ginger, turmeric, saffron).

>

> 10 WORST INFLAMMATORY FOODS

>

> Desserts made with lots of sugar (cookies, candy, ice cream and so on).

> Sweetened cereals.

> " White " carbohydrates (white bread, white rice, white potatoes, English

muffins, etc.).

> Non-diet soft drinks.

> Anything containing high-fructose corn syrup.

> Processed meats (bologna, salami, hotdogs, sausage and others made with

preservatives and additives).

> French fries, potato chips and other fried snack foods.

> Fast foods, most specifically the ones that are high-fat, high-calorie, high

simple carbohydrate -- which describes most of the inexpensive offerings at

quick-serve restaurants.

> Margarine, because it contains processed sterols called stanols that have been

implicated in both atherosclerosis and various fatty-deposit diseases.

> Organ meats such as liver, because these often contain undesirable products

including antibiotics, fertilizer and other unwanted residues.

>

> How to Feel Better Fast

>

> While on the topic, Dr. Rubman urged me to add one more bit of information to

this " highly inflammatory " list. " It should also include almost any food eaten

quickly, especially if you drink a lot of liquid while eating, " he said, noting

that this is all the more true for people who then end up soothing their

predictable digestive distress by taking anti-heartburn medication. His advice

is to eat slowly... chew thoroughly... avoid liquids during a meal so that you

don’t dilute the stomach acid and reduce its ability to help digest food...

and include items from the " best " list in every meal, every day, while

eliminating those from the " worst " list or at least reserving them for an

occasional treat. " Within weeks, you will decrease your risk for disease,

improve your digestion, enjoy more energy and feel better overall, " he promised.

>

> Source(s):

>

> Philip P. Cavicchia, MSPH, student in the department of epidemiology, Norman

J. Arnold School of Public Health, University of South Carolina, Columbia, South

Carolina.

>

> L. Rubman, ND, director, Southbury Clinic for Traditional Medicines,

Southbury, Connecticut.

>

>

>

>

>

>

>

>