4 Anti- inflammatory Foods To Reverse Diabetes!

Summary

In 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

00:00

🍽️ 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.

05:02

🛑 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.

Keywords

💡Inflammation

Inflammation is the body's natural response to injury or infection, characterized by redness, swelling, and sometimes pain. In the video, it is discussed as a potential cause of various diseases and is linked to the consumption of certain foods. The script mentions that both local and systemic inflammation can occur, with systemic inflammation affecting the entire body and potentially leading to organ failure.

💡Anti-inflammatory Foods

Anti-inflammatory foods are those that help reduce inflammation in the body. The video focuses on these foods as a means to combat diseases caused by inflammation. Examples given in the script include omega-3 fatty acids, vitamin C, polyphenols, and gut-healthy foods, which are all discussed as beneficial for reducing inflammation.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that have anti-inflammatory properties. The script mentions salmon, mackerel, sardines, and walnuts as sources of omega-3, emphasizing their importance in an anti-inflammatory diet. These foods are highlighted as beneficial for overall health and for reducing inflammation.

💡Vitamin C

Vitamin C is an essential nutrient known for its antioxidant properties and its role in immune function. The video script suggests that vitamin C can be obtained from citrus fruits, bell peppers, and green leafy vegetables, and it is important not to consume these in juice form to maintain the fiber content, which is beneficial for intestinal health.

💡Polyphenols

Polyphenols are a group of over 500 natural compounds found in plants that have antioxidant properties and are known to have anti-inflammatory effects. The Mediterranean diet is highlighted in the script as being rich in polyphenols, which is one reason it is considered superior for overall health outcomes. Examples of foods rich in polyphenols include vegetables, nuts, seeds, coffee, black tea, and dark chocolate.

💡Gut-Healthy Foods

Gut-healthy foods are those that promote a healthy gut microbiome, which is crucial for overall health. The script discusses prebiotics and probiotics as key components of gut-healthy foods. Prebiotics are substances that feed beneficial gut bacteria, while probiotics are live bacteria that can be consumed through certain foods like yogurt and fermented products.

💡Inflammatory Foods

Inflammatory foods are those that can cause or exacerbate inflammation in the body. The video script warns against the consumption of processed meats, sodas, and foods made from white flour, as well as foods with hidden sugars. These foods are said to contribute to constant inflammation, which can counteract the benefits of anti-inflammatory foods.

💡Genetic Makeup

Genetic makeup refers to the genetic composition of an individual, which can influence their susceptibility to diseases and their response to certain foods. The script mentions that some people may consume inflammatory foods without apparent health issues due to their genetic makeup, while others may develop conditions like diabetes due to genetic predisposition.

💡Cooking Methods

The method of cooking food can affect its inflammatory properties. The script discusses various cooking methods, such as grilling, baking, and steaming, and their impact on food. Grilling, in particular, is highlighted as potentially harmful due to the creation of carcinogenic compounds when fat drips and burns, despite the appealing taste it provides.

💡Holistic Advice

Holistic advice encompasses a comprehensive approach to health that considers the whole person, including physical, mental, and emotional aspects. The video's presenter, an endocrinologist and diabetes specialist, offers both medical and holistic advice to patients, emphasizing the importance of considering all aspects of health when making dietary recommendations.

💡Mediterranean Diet

The Mediterranean diet is a dietary pattern inspired by the traditional eating habits of countries bordering the Mediterranean Sea. It is known for being rich in fruits, vegetables, whole grains, nuts, and healthy fats, particularly olive oil. The script praises the Mediterranean diet for its health benefits, particularly its high content of polyphenols and overall contribution to longevity and health.

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