When we think of inflammation, we may think of an
injury... and the redness, heat, swelling and pain which follows.
But did you know that there's a different sort of inflammation,
one that you may not see or even feel? And it's this type of inflammation that you should do
your best to avoid, especially if you are type 2 diabetic or are concerned about your blood sugar.
We'll look into the type of inflammation which is damaging to your long-term health,
and we'll reveal 8 amazing diabetic -friendly floods that have the power to reduce inflammation.
You won't want to miss this list, and you may be very surprised to discover just how easy
it is to incorporate the mysterious ingredient which takes our #1 spot.
First, we'd love if you gave this video a LIKE,
make sure to ring the bell for future notifications,
and don't forget to subscribe to Diabetes Smarts to discover the keys of good health.
Plus, stick around to learn how you can get two free gifts!
Now, if you think your food may be triggering those alarm bells inside your body,
get ready to discover...
8 DIABETIC-FRIENDLY FOODS THAT REDUCE INFLAMMATION.
So... How exactly does inflammation relate to diabetes?
Chronic inflammation occurs slowly over time,
but drives the body toward serious health conditions, like diabetes.
Our inflammatory pathways within the body are triggered by metabolic changes,
such as insulin resistance and hyperglycemia.
This means that the key features of diabetes could be contributing to this chronic,
low level inflammation that may be setting you up for further health complications.
After all, chronic inflammation is much like a fire constantly burning within your body.
So reducing inflammation is not only helpful for the management of diabetic symptoms,
it supports our body in reaching homeostasis, or balance.
So... how can we cool our inflammatory fire? It all starts with the food on your plate!
With each food you eat, you re either contributing to or cooling that fire.
So let's count down The Top 8 Diabetic-Friendly Foods That Reduce Inflammation.
8. Tomatoes
Tomatoes are not only versatile and easily accessible,
but their nutrient density makes this fruit an anti-inflammatory powerhouse.
Tomatoes are rich in caffeic acid, a plant compound with anti-tumor properties.
Along with the anti-inflammatory effect of caffeic acid, studies have shown that
this compound has the ability to reduce blood glucose levels while improving insulin secretion.
A study observing the effects of caffeic acid on diabetic mice
revealed that this anti-inflammatory compound reduced diabetes-associated cardiac inflammation.
Tomatoes are also rich in other anti-inflammatory compounds,
such as lycopene a carotenoid that gives tomatoes their vibrant color.
In fact, tomatoes have possibly the highest concentration of lycopene on the planet!
This antioxidant pigment has also been shown to help lower the risk
of heart disease and certain forms of cancer.
Plus, tomatoes are low in carbs, high in fiber, and rich in a variety of antioxidants.
In fact, just one medium tomato provides 28% of your daily recommended intake of vitamin C!
If you want to go the extra mile, consuming your tomatoes with a source of healthy
fats will increase the bioavailability of these potent anti-inflammatory compounds.
7. Flaxseeds
Blood glucose dysregulation is a key driver of inflammation within the body.
But fiber slows the absorption of sugar from the carbohydrates we eat,
and can help you avoid that inflammatory dysregulation.
So if you're looking to increase your fiber intake, look no further than flaxseeds!
Rich in soluble and insoluble fiber, flaxseeds have been shown to aid in
the regulation of both blood sugar and cholesterol levels.
In fact, a recent animal study showed that a diet supplemented with flaxseeds daily
over a three-week period has the ability to significantly lower LDL cholesterol levels.
Flaxseeds pack a punch when it comes to their nutritional profile - just one table
of flaxseeds contains around 2 grams of fiber and nearly 1,600mg of omega-3 fatty acids!
Flaxseeds are one of the richest dietary sources of alpha-linolenic acid,
or ALA - an essential fatty acid that we can only obtain through our diet. Inside the body,
ALA is converted into EPA and DHA, omega-3 fatty acids which aid anti-inflammatory processes.
One meta analysis examining clinical trials suggested
that daily consumption of EPA and DHA reduced the risk of heart disease by 36%.
Studies also show that ALA has the ability to reduce arterial inflammation
and may slow the growth of tumors. And animal trials have revealed
that ALA can prevent cholesterol from being deposited into blood vessels of the heart.
All told, ALA has been shown to aid in cardiovascular disease prevention
and it can reduce the risk of a heart attack.
Plus, multiple studies have revealed that the insoluble fiber content of flaxseeds
can aid with diabetes management by helping to lower blood sugar levels.
6. Broccoli
Broccoli is an excellent source of plant compounds that aid in fighting inflammation within the body.
The same vegetable that you probably refused to eat when
you were younger is actually one of the most nutritious foods for aging bodies.
This cruciferous veggie is rich in various free-radical fighting nutrients,
such as vitamins A, C and E.
In fact, one cup of steamed broccoli provides over 100% of your daily requirement of vitamin C!
Plus, broccoli is loaded with the antioxidants LUTEIN and ZEAXANTHIN,
which have both been shown to prevent oxidative stress.
Broccoli is also a rich source of GLUCORAPHANIN, which becomes converted to SULFORAPHANE a powerful
antioxidant that reduces inflammation by modulating inflammatory pathways.
A recent clinical trial showed that participants experienced a significant
decrease in both fasting blood glucose and oxidative stress in diabetic patients,
after only four weeks of consuming sulforaphane.
Sulforaphane also increases the levels of glutathione
a powerful antioxidant - within the brain.
Just be aware that raw broccoli contains 10 times more sulforaphane than cooked
broccoli - so you'll be reaping the most benefits if you can stomach it raw!
Meanwhile, broccoli also contains other anti-inflammatory bioactive compounds,
including the powerful flavonoids KAEMPFEROL and QUERCETIN. They have been shown to lower
the risk of certain cancers and can help reduce vascular inflammation.
Therefore, make sure to get some broccoli into your weekly diet
so you can up your anti-inflammatory intake.
5. Blueberries
Looking to satisfy your sweet tooth while cooling inflammation in the process?
The blueberry, while eye-poppingly delicious, is actually one the most
potent anti-inflammatory foods on the planet.
In fact, blueberries have been reported to contain
possibly the highest concentration of antioxidants of any fruit or vegetable.
They re rich in flavonoids - powerful free-radical scavengers that reduce
inflammation in the body. Blueberries are especially loaded with ANTHOCYANINS,
a specific group of flavonoids found in many blue and purple-hued foods.
These pigments have been found to fight oxidative stress while improving cardiovascular health.
Although blueberries are sweet and contain a significant sugar content, they don't seem to
adversely impact blood sugar levels. This is potentially due to their fiber content.
In fact, one cup of blueberries supplies just 84 calories,
with 0 grams of cholesterol but 1 gram of protein and 3.6 grams of dietary fiber.
So, while these berries are high in carbohydrate content, their modest
collection of protein and fiber can help your body stabilize your post-meal blood sugar.
A recent clinical trial involving insulin resistant and obese patients concluded
that smoothies containing blueberry powder,
consumed twice daily for 6 weeks, contributed to a significant increase in insulin sensitivity
and blood sugar control for over half of the participants.
So blueberries can help you fight inflammation and high blood sugar levels all at once! But
won't these berries go bad after just a few days? Well, guess what? According to South Dakota State
University, freezing blueberries actually improves their antioxidant availability!
So you can safely stock up on frozen blueberries to utilize their powerful flavor,
and nutrition, at your leisure.
4. Green Leafy Vegetables
Kale, spinach, collard greens - These fibrous veggies are packed with phytonutrients,
minerals and polyphenols.
Green leafy vegetables are a wonderful option for both diabetic individuals and those looking
to improve their health, as they're extremely low in calories yet incredibly nutrient-dense.
Kale is one of the most nutrient-rich greens. Did you know that in just one cup of kale,
you'll receive over 100% of the recommended daily intake for vitamin C, vitamin A, and vitamin K!
Kale is also particularly high in quercetin and kaempferol - two of the most notable polyphenols
in fruits and vegetables. As previously mentioned, there s growing evidence to suggest that these
polyphenols help reduce blood glucose levels and prevent diabetes associated complications.
Quercetin's ability to prevent oxidative damage
has been shown to promote the regeneration of cells and improve the body's insulin response.
Therefore, Quercetin can be particularly beneficial to type 1 diabetics,
as this condition can trigger an inflammatory response from the immune system.
Meanwhile, spinach packs a similar punch to kale, and it s rich in fiber, folate, magnesium,
and vitamin C. Vitamin C is a natural antioxidant which can fight free radical damage, and studies
have shown that regularly consuming vitamin C can increase blood antioxidant levels by about 30%.
So pretty much any leafy green can be wonderful for adding antioxidant content to your diet while
helping you fight the effects of diabetes. We've just covered some of the very best
anti-inflammatory produce, but what about the rest of the supermarket?
When it comes to inflammation, you might be wondering if you should avoid fatty foods.
We're about to reveal the truth about inflammation and fat-rich foods, but first,
it s time to get you your 2 free gifts!
Discover a wide world of diabetes-fighting,
nutrient-packed foods within our free e-book - Superfoods For Diabetics...
And learn key secrets about diabetes and your health from leading medical
experts in Episode 1 of That Diabetes Documentary.
You won't want to miss out on either of these 2 amazing free
gifts - simply click the link below to grab both!
Now, let's get back to the list.
3. Extra Virgin Olive Oil
Wait, isn't olive oil full of fat? Well,
here s the truth: unsaturated fats found in certain foods, like extra virgin olive oil,
are actually a very necessary macronutrient in your diet. Incredibly, they are particularly
important not just for cardiovascular health, but also for reducing inflammation.
Extra virgin olive oil houses an impressive nutritional profile, acting as a potent
anti-inflammatory agent within the body.
Numerous studies highlight extra virgin olive oil's ability to reduce blood glucose
and hypertension, while increasing ADIPONECTIN - a
protein found in the body which exhibits anti-inflammatory & anti-diabetic activity.
Extra virgin olive oil is an excellent source of OLEIC ACID, a fatty acid which has been
shown to reduce inflammation and may even reduce the risk for certain types of cancer.
Oleic acid is also thought to be responsible for reducing inflammatory markers in the body.
And a recent study revealed that OLEOCANTHAL, one of the main antioxidants of olive oil,
can produce similar anti-inflammatory benefits as ibuprofen!
Perhaps this is why many doctors and nutritionists now recommend
the Mediterranean diet as a natural means for fighting inflammation.
Of course, extra virgin olive oil is a main component of this style of eating.
In fact, a recent longitudinal study found that participants who followed the Mediterranean
diet for 5 years had a 30% reduction in the risk of strokes and heart attacks.
Plus, it's been observed that including more healthy fats in your diet can keep
you satiated, thus reducing your chances of over-eating carbohydrate-laden treats.
So adding just a bit of healthy fat to your diet can go a long way towards keeping you
away from more inflammatory, sugar-rich junk foods. And, of course, you'll want
to include extra virgin olive oil in your diet to gain its long list of beneficial nutrients.
2. Salmon
Now that you know how healthy fats can reduce inflammation,
it's probably no surprise to find salmon,
considered to be one of the healthiest lean meats on the planet, taking today's silver medal.
Salmon is one of the richest sources of omega-3 fatty acids, yielding around 2.2 grams of omega-3
fatty acids per 100 gram serving. That equates to almost DOUBLE the daily recommended intake!
Plus, as previously mentioned, the long-chain omega-3 fatty acids EPA and DHA, found within
salmon, have been shown to improve the structural function of arteries by reducing inflammation.
Salmon is also a great source of vitamins and minerals, including selenium, potassium, and
B vitamins. In the same 100g serving that gives you your daily omega-3 fatty acid requirement,
you'll also receive 100% of your daily recommended intake of vitamin B12!
Vitamin B12, otherwise known as COBALAMIN, aids your body in the production of red blood cells,
reduces the risk of macular degeneration, and has been shown to help slow mental decline.
Of course, salmon is also an excellent source of protein.
By now you probably known that protein plays a key role in supporting blood sugar balance,
satiety, and metabolic health.
Therefore, salmon can be just about the perfect healthy-fat,
protein-rich food source for balancing your blood sugar while also helping to reduce inflammation.
And now, as promised, here s a truly remarkable secret
ingredient which can work wonders in your fight against diabetes and inflammation...
1. Turmeric
Yep - that culinary spice you have lying around in your kitchen
is actually an amazingly potent anti-inflammatory aid.
The main active component of turmeric is CURCUMIN,
an extremely powerful anti-inflammatory antioxidant.
So, while many chefs love turmeric for its mild but lovely flavor,
turmeric has actually been used for centuries as a medicine. It s been utilized as a treatment for
inflammatory conditions like rheumatoid arthritis and cardiovascular disease, and more recently,
has been prescribed as a natural treatment for mood disorders and depression.
By inhibiting inflammatory pathways and increasing the antioxidant capacity within the body,
turmeric is helpful in the prevention of diabetes-associated complications
and cardiovascular disease.
In fact, recent studies involving diabetic mice revealed that taking turmeric supplements
for weeks may significantly decrease blood glucose levels and improve insulin sensitivity.
A separate study of diabetic mice revealed that the supplementation of
turmeric successfully reversed hyperglycemia and insulin resistance in just 28 days.
However, while these active compounds within turmeric possess potent medicinal qualities,
they are typically poorly absorbed by the body.
But here's some good news - one sure fire way to increase the availability
of these healing compounds is by eating turmeric with some cracked pepper!
In fact, PIPERINE - a compound found in black pepper,
has been shown to dramatically increase the absorption of curcumin.
So... it pays to be generous when adding pepper to your next curry dish!
Well, now that your tool box is full of tips to reduce inflammation through your diet,
you may be wondering about other factors which contribute to inflammation.
Watch out for STRESS, LACK OF SLEEP, and POOR GUT HEALTH.
Of course, these are all topics for another video, but for now you can
rest easy knowing that each of these factors can also be influenced by the foods you eat.
So, when it comes to fighting back against diabetes and inflammation,
a great place to start is within the confines of your kitchen!
That means you should definitely include these 8 anti-inflammatory foods in your daily diet!
And now we d like to know are YOU aware of the
foods in your diet that may be contributing to inflammation?
Comment below, and don t forget to claim both of your free gifts
by clicking that link in the description below.
Oh, and before you go, please do us a favor by liking this vid,
and make sure to subscribe to our channel!
Here at Diabetes Smarts, it s our mission to bring you the best tips
and tricks to help you fight obesity and diabetes.
Thanks for watching, we hope you re having a happy and healthy day!