14 Following an anti-inflammatory diet will not cure arthritis, however for many people it is an effective way of controlling symptoms, maintaining a healthy weight and reducing the risk of developing other health problems. Recent studies have also found that a diet high in ultra-processed food (one of the things to avoid in an antiInflammatory diet) was associated with higher rates of disease and mortality. What is an anti-inflammatory diet? An anti-inflammatory diet involves eating nutrient-rich, whole foods that reduce inflammation in the body. It contains plenty of fibre, antioxidants, and omega-3s. This means a diet rich in vegetables, whole fruit, whole grains, legumes, and fatty fish – that is as unprocessed as possible. Include these anti-inflammatory foods: Fresh vegetables (all kinds) – Aim for a variety of types and colours (a rainbow of veggies provides phytonutrients) with a minimum of four to five servings per day – especially dark, leafy greens (spinach, kale, Asian greens) broccoli and cauliflower, brussel sprouts, beetroot Whole pieces of fruit (not juice that strips them of fibre) – three to four servings per day is a good amount for most people, especially berries and cherries Fatty fish – such as salmon, trout, sardines, mackerel and tuna Herbs and spices -turmeric, ginger, basil, oregano, thyme, cinnamon etc., Healthy fats – extra virgin olive oil is the best option, avocado oil and the fats found in seeds, nuts, fish Nuts/seeds – such as walnuts, cashews, almonds, pistachios, pine nuts, chia, hemp Whole grains – brown rice, amaranth, buckwheat, and quinoa Legumes/beans – especially black beans, black-eyed peas, chickpeas, lentils, red kidney Drinks – water, green tea and organic coffee in moderation Nightshades or not? Eggplant, tomatoes, capsicum and potatoes – are central to Mediterranean cuisine. Some people believe they trigger arthritis flares, but there’s limited scientific evidence to support this theory. Some people may react as they have a food sensitivity to these vegetables. If you react consider replacing these vegetables with sweet potatoes, cauliflower or mushrooms. The Mediterranean Diet is considered one of the healthiest diets and is also a good go-to for an anti-inflammatory diet. It also includes dairy such as yoghurt and cheese, good for calcium intake to prevent osteoporosis. Avoid these inflammatory / processed foods Processed meats – sausages and cold cut meats – ham, salami etc. Refined sugars – found in soft drinks, cookies, cake, lollies, ice cream, some breakfast cereals Trans fats – found in deep fried foods, fast foods, commercially baked goods Processed snack foods – such as chips and crackers Gluten, white bread and pasta and too many carbohydrates Soybean oil and vegetable oil Alcohol in excessive quantities An update on ultra-processed food and poor health Firstly what is processed food? “Processed food” includes food that has been cooked, canned, frozen, packaged or changed in nutritional composition with fortifying, preserving or preparing in different ways. That is, packaged food that is no longer in its natural state. Recent studies have found that a diet of ultra-processed food was associated with higher rates of disease and poor health. We know that ultra-processed foods tend to be higher in added sugar, salt and fat making them unhealthy. However, even if they have added nutrients, the evidence suggests that because they’re ultra-processed it doesn’t matter what we add to their nutrient content, it’s not going to make them a healthy option. A recent study based in France, found increasing the proportion of ultraprocessed food in the diet by 10 per cent was associated with significantly higher rates of cardiovascular disease and cerebrovascular disease (such as stroke). Another study based in Spain, found people who consumed more than four servings of ultra-processed food per day were 62 per cent more likely to die of any cause compared to those who had less than two servings per day. In both studies, large groups of adults completed food intake questionnaires, then their rates of disease were tracked for up to 10 years. We might need to reconsider what it is about these foods that makes them unhealthy, said Professor Lawrence, a food policy expert from Deakin University. “It’s not just about the so-called ‘risky’ nutrients in foods,” he said. “The nature of the cause is associated with the physical and chemical changes that happen to the food as a result of this high degree of industrial processing.” The findings provide further weight to the already sizeable pile of evidence that highly processed food is linked to poorer health. Anti-inflammatory diet – made easy
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