Anti-Inflammatory Diet
This regime is widely known as a Mediterranean style of eating, because its hallmarks are fish, veggies, fruit, legumes, nuts, seeds, and healthy oils. Meat is eaten in very limited quantities.
I have found two key take-aways from this diet and why it works:
#1 It is a low glycemic approach without excess processed foods, refined sugar and grains while including higher fiber foods than the traditional American diet.
#2 It is loaded with important vitamins and minerals that protect against inflammation including omega 3 fatty acids, carotenoids (plant pigments), vitamin K, and magnesium.
* This is not to be confused with the FODMAP diet which is an elimination regime often suggested by DRs and can be accessed through membership. I suggest this approach for chronic digestive issues. Our community support is a great aide.
The Good
A well-rounded food profile with many flavors and textures to satisfy long term! This plan doesn’t feel restrictive even if you chose to take it in phase with eliminations. You can eliminate the 8 most common allergens…gluten, dairy, soy, eggs, corn, peanuts, shellfish, and oranges. Also omit the nightshades…potatoes, tomatoes, eggplant, and peppers. There are still so many foods to satisfy! This is also a whole foods plan with many plant based options. And the pescatarians (fish as the only animal protein source) can follow this for a balanced nutritional profile. Studies show major health advantages to this lifestyle.
The Bad
You will need to cut ties with the sugar…all of it except the natural sugars. The natural list is technically small…raw honey, agave nectar, coconut palm sugar, maple syrup, and molasses.
I have read no data that includes stevia in this but most research now allows pure stevia that has not been combined with other sweeteners. *read your labels. I see stevia mixed with everything now.
The Ugly
There are many choices for legumes, grains, and complex carbs on the plate. I am no carb hater, but without some attention to quantity this diet could difficult for weight loss. Not everyone needs to lose weight but exercise and overall fitness need to be evaluated with this change. Studies clearly show that adherence to this diet decreases diabetes, metabolic syndrome, coronary disease, and countless other inflammatory diseases.
*There is also another anti-inflammatory model that I will review in membership. Dr. Andrew Weil has developed his own recommendations based on his research. But he is not synonymous with a Mediterranean approach.