4 Anti- inflammatory Foods To Reverse Diabetes!
Summary
TLDRIn this informative video, endocrinologist and diabetes specialist Dr. Ahmed Eran discusses the importance of anti-inflammatory foods for reducing inflammation and potentially reversing inflammatory diseases. He explains inflammation as a response to injury and the risks of systemic inflammation. Dr. Eran highlights the negative impact of inflammatory foods like processed meats and sugary products, and emphasizes healthier cooking methods. He then introduces four key anti-inflammatory foods: omega-3 fatty acids, vitamin C, polyphenols, and gut-healthy foods, advocating for a balanced diet to support overall health and longevity.
Takeaways
- 😀 Inflammation is the body's response to injury, such as a cut or bruise, and involves a local 'war zone' of white blood cells and inflammatory cyto kinds.
- 🏥 Systemic inflammation affects the entire body and can lead to organ failure, depending on genetic makeup.
- 🍽️ Consuming inflammatory foods can counteract the benefits of anti-inflammatory foods, making it crucial to avoid them for overall health.
- 🥩 Processed meats, sodas, and commercially baked goods made from white flour are examples of inflammatory foods.
- 🍬 Hidden sugars in man-made foods can be deceptive, often listed under different names like 'cane crystals' or ending with 'ose'.
- 🔥 Grilling meat can introduce carcinogenic substances due to the smoke and burned oil, which is worse than microwaving.
- 🥦 Steaming vegetables is a healthier cooking method that preserves vitamins, compared to overcooking which can lead to nutrient loss.
- 🐟 Omega-3 fatty acids, found in salmon, mackerel, sardines, and walnuts, are beneficial for reducing inflammation.
- 🍊 Vitamin C, abundant in citrus fruits, bell peppers, and green leafy vegetables, is crucial but should not be excessively supplemented.
- 🌿 Polyphenols, found in a variety of foods and abundant in the Mediterranean diet, are associated with superior health outcomes.
- 🌱 Gut-healthy foods, containing prebiotics or probiotics, are essential for maintaining a healthy gut, which is linked to overall health and brain function.
Q & A
What is the primary focus of the video script?
-The video script primarily focuses on discussing four types of anti-inflammatory foods that can help reduce inflammation in the body and potentially reverse inflammatory diseases.
Who is the speaker in the video script?
-The speaker in the video script is Ahmed Eran, an endocrinologist and diabetes specialist who also provides holistic advice to his patients.
What is inflammation according to the speaker?
-Inflammation, as described by the speaker, is the body's response to injury, which can manifest as redness, swelling, or bruising and involves the deployment of white blood cells and other inflammatory cytokines.
How does systemic inflammation differ from local inflammation?
-Systemic inflammation affects the whole body, potentially leading to organ failure, whereas local inflammation is confined to a specific area of the body, such as a cut or bruise.
Why is it important to avoid inflammatory foods even when consuming anti-inflammatory foods?
-Avoiding inflammatory foods is important because constant inflammation in the body can negate the benefits of anti-inflammatory foods, as the body will be busy dealing with the inflammation caused by the harmful foods.
What types of foods are considered inflammatory according to the script?
-Inflammatory foods mentioned in the script include processed meats, sodas, breads made from white flour, commercially baked goods, and foods with trans fats. Hidden sugars and foods cooked with high heat that create smoke are also considered inflammatory.
What cooking methods are suggested to be less inflammatory?
-The script suggests that baking, steaming, and pan-frying are less inflammatory cooking methods compared to grilling or deep frying, which can introduce carcinogenic compounds into food.
What is the first anti-inflammatory food mentioned in the script?
-The first anti-inflammatory food mentioned is omega-3 fatty acids, which can be found in foods like salmon, mackerel, sardines, and various seeds such as walnuts, flax seeds, and chia seeds.
Why is Vitamin C important in an anti-inflammatory diet?
-Vitamin C is important because it is an essential nutrient that supports the body's anti-inflammatory processes. It can be found in citrus fruits, bell peppers, and green leafy vegetables.
What role do polyphenols play in an anti-inflammatory diet?
-Polyphenols, found in a variety of foods and particularly abundant in the Mediterranean diet, have anti-inflammatory properties and contribute to overall health outcomes.
What does the speaker suggest for maintaining a healthy gut as part of an anti-inflammatory diet?
-The speaker suggests consuming foods that are either prebiotic or probiotic to maintain a healthy gut. Prebiotics feed good bacteria, while probiotics provide active live cultures that support gut health.
What is the final recommendation the speaker gives to the viewers?
-The speaker recommends visiting sugar.com for free resources, books, and supplements that can support a healthy lifestyle and further understanding of anti-inflammatory diets.
Outlines
🍽️ Anti-Inflammatory Foods Introduction
In this paragraph, Dr. Ahmed Eran, an endocrinologist and diabetes specialist, introduces the topic of anti-inflammatory foods. He explains inflammation as the body's response to injury, which can escalate to systemic inflammation affecting the entire body. Dr. Eran emphasizes the importance of understanding both inflammatory and anti-inflammatory foods, as consuming the former can negate the benefits of the latter. He discusses the impact of cooking methods on food's inflammatory properties, highlighting that grilling and deep frying can introduce carcinogenic compounds. The paragraph sets the stage for the discussion of specific anti-inflammatory foods to follow.
🛑 Inflammatory Foods and Cooking Methods
This paragraph delves into the specifics of foods and cooking techniques that contribute to inflammation. Dr. Eran identifies processed meats, sodas, and commercially baked goods made from white flour as common culprits. He warns about hidden sugars in man-made products and advises readers to be vigilant about ingredients ending in 'ose' or similar, which often indicate sugar content. The paragraph also explains how certain cooking methods, particularly those involving direct flame and smoke, can be harmful due to the creation of carcinogenic compounds. Alternative cooking methods like baking, steaming, and sautéing are suggested as healthier options.
🐟 Omega-3 Fatty Acids: A Key Anti-Inflammatory
Dr. Eran presents omega-3 fatty acids as the first of the four anti-inflammatory foods. He recommends salmon and suggests alternatives like mackerel, sardines, and oysters for those who do not prefer salmon. The importance of omega-3 is underscored as a crucial component for reducing inflammation. Additionally, he mentions plant-based sources of omega-3, such as walnuts, flax seeds, and chia seeds, providing a variety of options for individuals with different dietary preferences.
🍊 Vitamin C and Other Anti-Inflammatory Nutrients
In this paragraph, Vitamin C is highlighted as an essential nutrient for fighting inflammation. Dr. Eran advises against excessive supplementation and instead recommends natural sources like citrus fruits, bell peppers, and green leafy vegetables. He also introduces polyphenols, found in a variety of foods but particularly abundant in the Mediterranean diet, as beneficial compounds. The paragraph concludes with the importance of gut health, suggesting prebiotic and probiotic foods to support a healthy gut, which in turn supports overall health and well-being.
Mindmap
Keywords
💡Inflammation
💡Anti-inflammatory Foods
💡Omega-3 Fatty Acids
💡Vitamin C
💡Polyphenols
💡Gut-Healthy Foods
💡Inflammatory Foods
💡Genetic Makeup
💡Cooking Methods
💡Holistic Advice
💡Mediterranean Diet
Highlights
Introduction to the topic of anti-inflammatory foods and their importance in reducing inflammation and potentially reversing inflammatory diseases.
Inflammation is the body's response to injury, involving a local 'war zone' of white blood cells and inflammatory cytokines.
Systemic inflammation affects the entire body, potentially leading to organ failure depending on genetic makeup.
The importance of avoiding inflammatory foods to allow anti-inflammatory foods to be effective.
Identification of inflammatory foods, such as processed meats, sodas, and commercially baked goods made from white flour.
The role of hidden sugars and how to identify them in food ingredients.
Cooking methods that contribute to food becoming inflammatory, particularly grilling and deep frying.
Healthier cooking alternatives like baking, steaming, and avoiding deep frying to preserve nutrients.
Omega-3 fatty acids as the first anti-inflammatory food, found in salmon, mackerel, sardines, and other sources.
Importance of Vitamin C as an anti-inflammatory, found in citrus fruits, bell peppers, and green leafy vegetables.
Avoiding excessive Vitamin C supplementation and the benefits of natural dietary sources.
Polyphenols as the third anti-inflammatory component, abundant in the Mediterranean diet.
The superiority of the Mediterranean diet for overall health outcomes due to its rich content of vegetables, nuts, seeds, and polyphenols.
Gut-healthy foods as the fourth anti-inflammatory category, including prebiotics and probiotics.
The significance of a healthy gut for overall health and the role of prebiotics and probiotics in supporting it.
Encouragement for viewers to share their favorite anti-inflammatory foods and engage in the comment section.
Invitation to visit sugar.com for free resources and supplements related to the discussed topics.
Transcripts
today we are talking about four
anti-inflammatory foods that will make
you feel great and reduce that
inflammation in your body and possibly
reverse a lot of inflammatory diseases
as you know a lot of diseases are from
the food we eat right anyway I am Ahmed
Eran I'm an endocrinologist diabetes
specialist and I'm a ISM experts I like
to give medical advice as well as
holistic advice to my patients and today
we are going to dive into
anti-inflammatory foods now what is
inflammation let's start with that first
I'm not going to take your time too much
but inflammation is your body's response
to an injury so let's say you cut your
uh hand with a knife or something you
know you're going to have some redness
some swelling even if you didn't bleed
if you just hit your hand you're going
to have bruising that is the
inflammation where your body is sending
a lot of military the white blood cells
and other inflammatory cyto kindes that
it becomes like almost like a war zone
is a very chaotic thing that is a local
inflammation now think about that in a
in a systemic way if you have a systemic
inflammation uh then your whole body is
under attack right so and some organs
will end up failing because of that
depends on your genetic makeup as well
so some people will will eat
inflammatory foods all the time and you
know they will overall look healthy they
don't have diabetes they don't have high
blood pressure they don't have kidney
disease you know you'll like how is that
possible right well well maybe they are
prone to cancer maybe they're going to
end up having cancer so so you cannot
really judge people based on what
they're eating what they're going to
have and what they don't have some
people may have diabetes early on
although they are eating healthy just
because of the genetic makeup so there's
a lot of factors influencing that but
the most important thing before we talk
about the anti-inflammatory foods I'm
going to talk talk about the
inflammatory foods right so why is it so
important well because if you're having
constant inflammation in your body
introducing inflammatory foods to your
body even if you eat anti-inflammatory
food it's not going to help you much
because your body is going to be busy
dealing with that inflammatory food so
still it's not a win-win situation so
let's talk about this inflammatory foods
of course you know the process Meats
even the regular Meats like steak and
hamburger if you're eating those a lot
you'll be in trouble eventually just
because the way they are cooked
especially I'm going to talk in a second
but the sodas the breads that are made
from white flour right commercially
baked Foods you know the all the TR fats
on those things right so anything that
is man-made typically have problems now
sometimes you have to buy those man-made
things and then you may think that they
don't have a lot of sugar but they
actually have hidden sugars and how do
you identify them well they may use
different names for sugars to deceive
you right so they may say you know cane
crystals and things like that you like
oh that that sounds natural but actually
it is a sugar so you may see things that
ends with o e or O's like sucros or
stuff like that then you know or
fructose right if you don't know what a
word means if it is ending with o e like
O's that's probably a sugar so pay
attention to that also what makes a food
inflammatory is the way you cook right
so a lot of people think that the
microwaving is really bad for you which
in reality is not all it does is it
moves the water molecules in a food
which causes the temperature change but
you know what's really worse it's the
grilling not the flat top flat tops are
great but anytime the fire really
touches the meat and creates smoke the
oil that comes and drips and gets burned
and get the smoke goes right back up to
the food well it makes it taste good but
in reality it is very very carcinogenic
so you're thinking that you're grilling
you're doing great your healthwise but
actually you're introducing carcinogenic
foods to your system even if it is the
healthiest meat that you think you're
eating baking is also going to be very
healthy even fast pen frying for example
will be a lot better than deep frying so
never deep fry for example steaming the
vegetables are going to be your best bet
to keep the vitamins in there and uh
keeping the vegetables kind of semi raw
is good because if you cook the
vegetables too much you're going to let
the vitamins and everything go into
water now let's talk about this
four anti-inflammatory foods number one
is omega-3 fatty acids so salmon you
should love salmon if you don't love
salmon try other things the mackerel it
could be sardines it could be ovies and
there are ways actually you can make
them very palatable and if you think
about it if you look at the food as a
sustenance maintenance and what is good
for you then you should not be hung up
on the taste as much and you should
really do what's right for you but also
you can get omega-3 from walnuts for
example or Flex seeds chia seeds all the
other things that you constantly remind
yourself that uh if you do so you will
get a lot of Omega-3 which is very good
anti-inflammatory food number two is
Vitamin C now vitamin C is extremely
important you don't want to excessively
supplement vitamin C but you should
probably eat at least some citrus fruit
or if that's raising your blood sugar
too much make sure you can in like for
example bell peppers a lot of green
leafy vegetables have a lot of vitamin C
in them most people don't think about
that but they are full of the vitamin C
as well make sure you don't drink orange
juice though when you make juice of
anything you basically stripe off the
fiber which is not going to help you at
the end of the day because you need
those prebiotics for your intestinal
Health now polyphenols is another one
that's a third one now polyphenols come
from variety of foods the more the diet
richest in polyphenols is Mediterranean
diet that's why Mediterranean diet has
been shown to be superior to any other
diet for overall health outcomes you may
claim that o keto diet may be better for
seizures or for lowering the blood sugar
Etc but that is only one focusing only
on one part of Health when you look at
longevity and overall health
Mediterranean diet will win because of
all the good vegetables in there all the
nuts and seeds they eat in there right
even the fun stuff like coffee black tea
dark chocolate these all have polyphenol
so make sure you are filling yourself up
with foods rich in polyphenol and lastly
look for gut healthy foods now what does
gut healthy mean that means that the
food needs to have either Prebiotic or
probiotic so prebiotics are the things
that your body uses your intestinal
bacteria uses to thrive the good
bacteria the probiotic is the active
life cultures that actually coming to
you through the diet like through cafir
yogurt and certain uh fermented products
now not every fermented product will
have active life culture so when you
look at the label look at that word
active life cultures will be great
probiotic but the prebiotics is going to
feed the good bacteria but also help
produce the good bacteria as well in
your system because healthy gut means
healthy body and healthy brain so
without a healthy gut you cannot really
achieve all of your health goals so
these are the four anti-inflammatory
foods so let me know what are your
favorites let us know what you think is
really good anything that I missed you
know please write in the comment section
but we really like to learn from you and
I will be happy to respond as much as I
can and before you go remember to visit
sugar.com check out we have a lot of
free things free books a lot of good
supplements as well so we'll see you
there and I'll talk to you later hey
guys I hope you enjoying this channel so
far and I hope you subscribed already uh
if you didn't do it and if you did watch
this video right there I think that will
help you too
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