The Anti-Inflammatory Diet: Key to Health & Longevity?

I've often talked about the inflammatory and anti-inflammatory properties of foods.

Studies over the past 10 years have consistently demonstrated that most of the major "modern" diseases are "inflammatory" in nature: in other words, they are caused by inflammation and our body's response to that inflammation.

Inflammatory diseases include cardiovascular disease (heart disease), metabolic diseases, IBS, coeliac, and in many cases cancer and neuro-degenerative diseases such as Alzheimers, Parkinson's and MS (in those particular cases, the inflammation acts as the "trigger" to an existing genetic pre-disposition).

This new study published in the European Journal of Clinical Nutrition provides additional evidence that inflammatory foods can cause: such foods are linked to lower bone density and increase risk of bone fracture.

If you are interested in the inflammatory index of foods, you can visit www.inflammationfactor.com

Here is a sample of some common foods with their corresponding Inflammatory Index score.

Remember that we should NOT COMPLETELY avoid foods that have a negative Inflammatory Index, as they may contain other beneficial nutrients. But we should make sure we balance them out with anti-inflammatory foods so that our total inflammatory index for "the day" is positive.

Inflammatory Foods (ranked most to least inflammatory):

  1. Burger King Double Cheese Burger: -171
  2. White Rice Long Grain: -153
  3. Low Fat Yoghurt: -145
  4. Brown Rice Long Grain: -143
  5. Spaghetti: -123
  6. Brown Sugar: -77
  7. Soy: -72
  8. Egg: -62
  9. Whole fat Yoghurt: -57
  10. Wholewheat Bread: -48
  11. Baked Potato: -47
  12. Whole Milk: -46
  13. Oat Bran: -43
  14. Multigrain bread: -34
  15. Butter: -20
  16. Roasted Chicken: -19
  17. Feta Cheese: -17
  18. Apple with skin: -9
  19. Ground Beef: -1

Anti-Inflammatory Foods (ranked most to least anti-inflammatory)

High score means most anti-inflammatory.

  1. Salmon: +528
  2. Ginger root: +387
  3. Sea Bass: +348
  4. Tuna: +346
  5. Turmeric: +338
  6. Onions: +292
  7. Garlic: +215
  8. Most "dark greens": +120 to +160
  9. Almond Butter: +100
  10. Olive Oil: +74
  11. Cooked Broccoli: +60
  12. Avocado: +57
  13. Peppers: +45 to +50
  14. Raw Broccoli: +26
  15. Peanut butter: +18
  16. Lemon Juice: +17
  17. Brewed Coffee: +1
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