In recent years, we’ve witnessed a significant shift in dietary trends, largely driven by a growing focus on quality of life and nutritional science. One notable trend is the rise of the “anti-inflammatory diet,” which has garnered attention on social media where many people are eager to share their own “anti-inflammatory recipes.”
This raises some important questions: Can food truly help fight inflammation? Is it merely a trend, or does it offer real benefits? What constitutes the healthiest way to eat?
To understand the anti-inflammatory diet, we first need to clarify what inflammation truly is. Many people think of inflammation in the context of familiar issues like a sore throat or a swollen injury, which reflects acute inflammation. This type of inflammation is your immune system’s response to injury or infection, marked by redness and swelling, and it typically resolves after a short period.
However, there’s also chronic inflammation, which can quietly linger without obvious symptoms. This form of inflammation can be harmful as it may lead to various health issues over time, affecting healthy tissues and organs. Chronic inflammation is now recognized as a leading contributor to diseases such as ischemic heart disease, stroke, diabetes, and even cancer.
The anti-inflammatory diet aims to address chronic inflammation. If you often feel fatigued or generally unwell, it could be linked to underlying chronic inflammation. Interestingly, older adults tend to be more vulnerable, with lifestyle factors like lack of exercise, obesity, and high stress contributing to the risk.
So, are “anti-inflammatory” juices suitable for everyone?
Determining which foods to include for their anti-inflammatory benefits, and which to limit for their pro-inflammatory effects, is crucial. In 2014, American researchers created a Dietary Inflammation Index (DII) that measures the inflammatory potential of various foods. Foods commonly regarded as pro-inflammatory—such as sugary treats and processed meats—should be limited. In contrast, an anti-inflammatory diet emphasizes fresh fruits and vegetables, whole grains, legumes, nuts, seafood, and spices, all rich in vitamins and antioxidants.
Juices made from these anti-inflammatory ingredients, like kale and carrots, are particularly popular for providing an easy way to consume more fruits and vegetables. However, these juices might not be appropriate for everyone. Individuals with sensitive digestive systems could experience discomfort or even digestive issues after drinking them. Additionally, for people managing high blood sugar, juices could result in rapid spikes in glucose levels. It’s worth noting that juicing can also strip away dietary fiber, diminishing the overall nutritional value.
From a Chinese dietary perspective, balance is key. The most effective approach to an anti-inflammatory diet involves maintaining a well-rounded and balanced way of eating.
The recent “Dietary Guidelines for Chinese Residents,” released by the Chinese Nutrition Society, underscores the importance of a “balanced diet,” advocating for diversity and appropriate food combinations.
But what does a balanced diet actually look like? One useful resource is the “Dietary Pyramid for Balanced Nutrition in China (2022),” which features five tiers:
1. The base consists of **grains and tubers**, which provide essential energy. It’s recommended to consume 200–300 grams of grains daily, including 50–150 grams of whole grains and legumes, along with 50–100 grams of tubers.
2. The second tier emphasizes **vegetables and fruits**, recommending at least 300 grams of vegetables and 200–350 grams of fruits daily for adults.
3. The third tier covers **animal-based foods** such as fish, poultry, and eggs, suggesting a daily intake of 120–200 grams—ideally one egg and seafood at least twice a week.
4. The fourth level focuses on **dairy, soy, and nuts**, which are excellent sources of protein and calcium, recommending dairy equivalent to 300 grams of fresh milk, along with 25–35 grams of soy and nuts daily.
5. Finally, the top tier addresses **cooking oils and salt**, with recommendations to limit oil intake to 25–30 grams daily and salt intake to 5 grams, as excessive salt is linked to hypertension and stroke.
In addition to a balanced diet, aiming for 6,000 steps of daily physical activity and consuming 1,500–1,700 milliliters of water can further contribute to overall health.
