Inflammation factors in food
Date: March 12, 2008 03:48PM
Whilst not entirely accurate in my opinion, it is nevertheless illuminating to see what kinds of foods cause an inflammatory response when eaten, and which ones have anti-inflammatory properties. Bearing in mind that the body responds to stress and injury through inflammation, if a food causes an inflammatory response that is not considered a good thing. Chronic inflammation is also a precursor to more serious health ailments.
The lists really speak for themselves, hope this will encourage more people to maintain a vegan raw foods diet.
Most inflammatory
Quote
# IFR /200 Cal Food Name
025 -354 Leavening agents, baking powder, low-sodium
034 -307 Leavening agents, baking powder, double-acting, sodium aluminum sulfate
Fruits and Fruit Juices
# IFR /200 Cal Food Name
040 -286 Prunes, dehydrated (low-moisture), uncooked
Poultry Products
# IFR /200 Cal Food Name
002 -910 Chicken, heart, all classes, raw
004 -619 Chicken, heart, all classes, cooked, simmered
011 -432 Turkey, heart, all classes, raw
013 -430 Chicken, stewing, giblets, raw
018 -385 Turkey, heart, all classes, cooked, simmered
020 -370 Chicken, liver, all classes, cooked, simmered
024 -358 Chicken, liver, all classes, cooked, pan-fried
035 -303 Chicken, roasting, giblets, raw
036 -297 Ostrich, tenderloin, raw
046 -280 Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted
Beef Products
# IFR /200 Cal Food Name
003 -653 Beef, variety meats and by-products, pancreas, raw
008 -498 Beef, variety meats and by-products, pancreas, cooked, braised
021 -366 Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried [London Broil, Minute Steak, Round Steak]
050 -278 Beef, variety meats and by-products, tongue, raw
Pork Products
# IFR /200 Cal Food Name
006 -519 Pork, fresh, variety meats and by-products, pancreas, raw
007 -502 Pork, fresh, variety meats and by-products, liver, cooked, braised
009 -475 Pork, fresh, variety meats and by-products, liver, raw
010 -443 Pork, fresh, variety meats and by-products, heart, raw
016 -402 Pork, fresh, spareribs, separable lean and fat, raw
017 -392 Pork, fresh, variety meats and by-products, heart, cooked, braised
019 -374 Pork, fresh, variety meats and by-products, brain, raw
023 -365 Pork, fresh, variety meats and by-products, brain, cooked, braised
027 -352 Pork, fresh, variety meats and by-products, pancreas, cooked, braised
028 -342 Pork, fresh, variety meats and by-products, lungs, raw
032 -329 Pork, fresh, variety meats and by-products, lungs, cooked, braised
Lamb, Veal, and Game Products
# IFR /200 Cal Food Name
005 -563 Lamb, variety meats and by-products, liver, cooked, pan-fried
014 -417 Lamb, variety meats and by-products, liver, cooked, braised
026 -354 Veal, variety meats and by-products, heart, cooked, braised
031 -336 Veal, variety meats and by-products, heart, raw
Sweets
# IFR /200 Cal Food Name
001 -974 Syrups, dietetic
012 -432 Gelatin desserts, dry mix, reduced calorie, with aspartame
015 -405 Candies, gum drops, dietetic or low calorie (sorbitol)
022 -365 Chewing gum, sugarless
033 -320 Jams and preserves, dietetic (with sodium saccharin), any flavor
037 -297 Sweeteners, tabletop, fructose, dry, powder
039 -286 Frostings, white, fluffy, dry mix
041 -284 Sweeteners, tabletop, sucralose, SPLENDA packets
042 -282 Sugars, granulated [sucrose]
043 -281 Desserts, rennin, vanilla, dry mix
044 -281 Sugars, brown
048 -280 Sugars, powdered
Beverages
# IFR /200 Cal Food Name
029 -337 Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener
030 -337 Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener, decaffeinated
045 -281 Whiskey sour mix, powder
047 -280 Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder, decaffeinated
049 -279 Strawberry-flavor beverage mix, powder
Baby Foods
# IFR /200 Cal Food Name
038 -296 Babyfood, meat, turkey sticks, junior
From [ www.nutritiondata.com]
Best anti-inflammatory
Quote
Vegetables and Vegetable Products
# IFR /200 Cal Food Name
002 30,963 Peppers, hot chile, sun-dried
005 16,125 Ginger root, raw
008 12,403 Pepper, serrano, raw
010 6,705 Peppers, hot chili, red, canned, excluding seeds, solids and liquids
011 6,471 Onions, dehydrated flakes
013 4,792 Garlic, raw
017 3,030 Peppers, hot chili, red, raw
018 2,788 Parsley, raw
019 2,616 Onions, canned, solids and liquids
020 2,573 Chard, swiss, raw
021 2,526 Peppers, jalapeno, raw
022 2,521 Chives, raw
023 2,406 Kale, cooked, boiled, drained, without salt
024 2,367 Kale, frozen, cooked, boiled, drained, with salt
025 2,367 Kale, frozen, cooked, boiled, drained, without salt
026 2,318 Pepper, banana, raw
027 2,252 Spinach, cooked, boiled, drained, with salt
028 2,252 Spinach, cooked, boiled, drained, without salt
029 2,247 Spinach, raw
030 2,217 Mustard greens, raw
031 2,214 Mustard greens, cooked, boiled, drained, with salt
032 2,214 Mustard greens, cooked, boiled, drained, without salt
034 2,105 Amaranth leaves, raw
035 2,079 Spinach, canned, drained solids
038 2,000 Turnip greens, cooked, boiled, drained, with salt
039 2,000 Turnip greens, cooked, boiled, drained, without salt
041 1,928 Watercress, raw
043 1,894 Onions, spring or scallions (includes tops and bulb), raw
044 1,853 Mustard greens, frozen, cooked, boiled, drained, with salt
045 1,853 Mustard greens, frozen, cooked, boiled, drained, without salt
046 1,809 Peppers, jalapeno, canned, solids and liquids
047 1,785 Lettuce, green leaf, raw
049 1,735 Spinach, frozen, chopped or leaf, unprepared
050 1,716 Turnip greens, frozen, cooked, boiled, drained, with salt
Fruits and Fruit Juices
# IFR /200 Cal Food Name
012 5,872 Acerola juice, raw
014 4,352 Acerola, (west indian cherry), raw
Finfish and Shellfish Products
# IFR /200 Cal Food Name
037 2,058 Fish, caviar, black and red, granular
Soups, Sauces, and Gravies
# IFR /200 Cal Food Name
001 143,677 Sauce, ready-to-serve, pepper or hot
Fats and Oils
# IFR /200 Cal Food Name
016 3,080 Fish oil, salmon
040 1,964 Fish oil, menhaden
048 1,755 Fish oil, sardine
Spices and Herbs
# IFR /200 Cal Food Name
003 18,782 Spices, garlic powder
004 17,706 Spices, pepper, red or cayenne
006 15,879 Spices, ginger, ground
007 12,742 Spices, turmeric, ground
009 6,766 Spices, onion powder
015 3,631 Spices, curry powder
042 1,902 Spices, chili powder
Beverages
# IFR /200 Cal Food Name
033 2,120 Apple cider-flavored drink, powder, low calorie, with vitamin C, prepared
Ethnic Foods
# IFR /200 Cal Food Name
036 2,060 Oil, bearded seal (Oogruk) (Alaska Native)
From [ www.nutritiondata.com]
Cheers,
J
Re: Inflammation factors in food
Date: March 12, 2008 05:26PM
Interesting. I know prunes are very nutrient-dense, but they are also inflammatory. I suppose if it's the only thing I eat like that, it's no biggie.
Re: Inflammation factors in food
Date: March 12, 2008 08:09PM
which foods are the most ant-inflammatory?
i'm doing ginger, liquorice, flax...
Re: Inflammation factors in food
Date: March 12, 2008 08:12PM
She (Monica) doesn't list how she derived these ratings. Just a link to her other website hawking her book. It looks like she is using Perricone's ideas. Which means she doesn't really know what is important.
# amount and type of fat
# essential fatty acids
# vitamins, minerals and antioxidants
# glycemic index
# anti-inflammatory compounds
So she is one of the anti-fruit people and will list apples as inflammatory. This can't possibly be correct.
Edited 1 time(s). Last edit at 03/12/2008 08:15PM by arugula.
Re: Inflammation factors in food
Date: March 12, 2008 08:20PM
ok i see the anti-inflammatory list now!
Re: Inflammation factors in food
Date: March 13, 2008 11:19AM
Yes, I think the lack of distinction between raw unprocessed carbohydrates and cooked processed carbohydrates is probably an undue influence in her lists. I think the overall categories of food are placed in a correct hierarchy though, even if maybe she needs to rescale a little so that fruit become slightly anti-inflammatory. Maybe there hasn't been enough research done to draw a distinction between them? I'm also under the impression that she doesn't factor in glycotoxins from the cooking process? It doesn't make too much sense to me that those raw meats in the inflammatory list should be more inflammatory than cooked/grilled counterparts, for example. But again I think this would just shift things around a little, whilst still maintaining the overall hierarchy between food groups. Another interesting thing from her lists is that hot peppers and so on, even in their powdery form, are labeled as highly anti-inflammatory, whereas I always thought that spicy foods actually promoted inflammation, as the "spicy" sensation is actually a feeling of tissue irritation/inflammation I thought. Any ideas?
For the question on glycotoxins, I also have in mind intriguing studies like this one
The low-AGE content of low-fat vegan diets could benefit diabetics – though concurrent taurine supplementation may be needed to minimize endogenous AGE production [ www.sciencedirect.com]
(where for those that don't know AGE = glycotoxins) which includes the observations that
Quote
Nonetheless, the plasma AGE content of healthy vegetarians has been reported to be higher than that of omnivores – suggesting that something about vegetarian diets may promote endogenous AGE production. Some researchers have proposed that the relatively high-fructose content of vegetarian diets may explain this phenomenon, but there so far is no clinical evidence that normal intakes of fructose have an important impact on AGE production. An alternative or additional possibility is that the relatively poor taurine status of vegetarians up-regulates the physiological role of myeloperoxidase-derived oxidants in the generation of AGEs – in which case, taurine supplementation might be expected to suppress elevated AGE production in vegetarians. Thus, a taurine supplemented low-fat vegan diet may be recommended as a strategy for minimizing AGE-mediated complications in diabetics and in patients with renal failure.
This might be part of the reason why some people take fructose (carbohydrates) as inflammatory?
Cheers,
J
Re: Inflammation factors in food
Date: March 13, 2008 11:46AM
Oh, that's one of McCarty's hypotheses. There are many antiglycation substances, taurine is just one of them. There are lot so of them in fruit. I think this is a straw man argument. The thing about the study to which he refers (Krajcovicová-Kudlácková) is that plasma AGE levels rise with chronological age and she didn't correct for chronological age although her vegetarian group was older than her omni group.
Yes, Monica (and Perricone, whos ideas she parrots) do not know the relative ranking of the importance of components in such a list. And they don't make distinctions for items within the list. I really hate the anti-carbohydrate brigade. We were designed to be fueled primarily by sugars. Some of us (aleuts, etc.) can survive on highly restrictive minimal carbohydrate diets but do not live very long in such a case.
I think the take home message is: eat lots of fresh minimally processed f+v, mind your O6:O3 ratio, eliminate junk. But to rank grapes as more inflammatory than blackberries, or flax for that matter, is misleading. We have no clue about such details. That's why so many people say variety is important.
Re: Inflammation factors in food
Date: March 13, 2008 12:07PM
Ah, ok, thanks for pointing out the chronological age/glycotoxin detail they overlooked.
Quote
We were designed to be fueled primarily by sugars.
I know you didn't really mean to say that, although I find myself inaccurately saying slightly ambiguous things like that too. I was just thinking about the evolution debate in the OT, and expressions like this might give people the wrong idea. I agree that we have evolved to be fueled primarily by sugars though 
Cheers,
J
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