Affects of Different Foods on Inflammation

Paleo foods, and generally foods that do not need to be cooked, tend to be anti-inflammatory.
Paleo foods, and generally foods that do not need to be cooked, tend to be anti-inflammatory
Greasy, fried foods, that are high in inflammatory omega 6's, as well as grain based carbohydrates c an cause a significant spike in cortisol, due to a more acidic blood PH. This can negate your efforts at the gym even if the grams of protein, carbs, and dat are the same as the avocado salad pictured above. (Due to hormones)
Greasy, fried foods, that are high in inflammatory omega 6’s, as well as grain based carbohydrates can cause a significant spike in cortisol, due to a more acidic blood PH. This can negate your efforts at the gym even if the grams of protein, carbohydrates, and fat are the same as the avocado salad pictured above. (Due to hormones)

All foods have a varying affect on inflammation.  Chronic inflammation can lead to impaired liver levels, heart disease, atherosclerosis,  strain on the kidneys, and generally increased aging of the skin and organs.

With regard to physique changes, the inflammatory factor in foods can increase cortisol levels, which indirectly can have an impact on many other essential hormones (significantly lowering HGH, decreased testosterone, etc)….

Here is some background information on how the inflammatory effect of food is calculated:

The IF Rating™ System

Monica Reinagel, a noted nutritional researcher, is the creator of the IF (Inflammation Factor) Rating™ system. Before creating her system, she spent years studying systemic inflammation, and compiled data from hundreds of different research studies. Her system considers the inflammatory and anti-inflammatory effects of more than 20 separate nutrients. In Nutrition Data’s opinion, this rating system is the most sophisticated approach to date for predicting the inflammatory effects of foods.

Early in 2006, Monica authored the book The Inflammation Free Diet Plan, which provides simple guidelines for using her system to plan your diet, and includes IF Ratings for 1,500 common foods. Nutrition Data recommends this book to anyone considering using the advice of the IF Rating™ system. You can also learn more by visiting InflammationFactor.com.

Read More http://nutritiondata.self.com/help/inflammation#ixzz2Ff8RKBpr

Here are some common bodybuilding foods and their affect on inflammation (which is directly related to the ph balance of the blood, hgh, and cortisol levels, and general health/healthy aging)

Scores of 50/day or higher are recommended for optimal health

CHO
apples  -21  (slightly inflammatory)
oats   -100  (moderately inflammatory)
sweet potato  505(strongly anti inflammatory)

brown rice  -143 (moderately inflammatory)

wheat bread -28  (mildly inflammatory)
blueberries  -28  (mildly inflammatory)

bannana  -115 (moderately inflammatory)

oranges- 5 (mildly anti inflammatory)

Fats

fish oil  17,257 (strongly anti inflammatory)
olive oil 1,137 (strongly anti-inflammatory)
partially hydrogenated vegetable oil   -32 (mildly inflammatory)
butter  -720 (strongly inflammatory)
avocado  181 (moderately anti inflammatory)
almonds 278 (strongly anti-inflammatory)

Protein

Chicken Breast  -6 (mildly inflammatory)
Broiled Sirloin Steak  89 (mildly anti-inflammatory)
Grilled Salmon  -386 (strongly anti-inflammatory)
Canned tuna (in water)  250  (moderately anti inflammatory)
Fried egg  -43

Fibrous Vegetables

Broccoli  53 (mildly anti inflammatory)
Celery  14 (mildy anti inflammatory)
Carrots 20 (mildly anti inflammatory)
Cucumber 3 (mildly anti inflammatory)

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This is probably the most often overlooked aspect when fitness professionals design diets for themselves and for their clients.  While it may not impact body composition as directly as the glycemic and insulin index score of a food, the affect on blood ph as well as inflammation has significant influence on health and hormone levels, that indirectly impact how easy it is to lose fat and gain muscle.

Note that healthy fats, especially in the form of omega 3’s have the highest anti-inflammatory score.  This is a major part of the reason why fish oil is often touted as the best supplement to take for heart health and lipid levels.

Also note, that foods allowed by the paleolithic diet, tend to score further to the anti-inflammatory side.  A large part of the reason athletes experience success while following the paleolithic diet guidelines is decreases in cortisol and increases in testosterone, due to decreases in inflammation, and a more alkaline blood PH.  This is why dieters following that particular approach frequently lose more fat than can be explained by their kcal intake, macronutrient ratios, and the glycemic index of their meals (inflammatory factor, and cortisol response to food is frequently being overlooked).

Inflammation and blood pH (general health)= cortisol management.
Blood sugar management= Insulin Management.
Adequate Dietary Nutrition and Exercise= Testosterone Management.
Sleep= HGH management.

If you control your hormones then you will control your perceived genetics and the results you desire will become much easier to acheive, because the challenges have been removed, as a part of your program’s design.

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