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Food guide based on inflammation effects

 A comprehensive categorization of common foods based on their inflammation effects:


Foods to Reduce in diet (Pro-inflammatory):


1. Refined Carbs & Processed Foods:

   - White flour products: bread, naan, bhatura

   - Commercial items: biscuits, cookies, sweets

   - Beverages: sodas, packaged juices

   - Rice products: white rice, regular biryani

   - Packaged snacks: chips, namkeen

   - Condiments: commercial sauces, jams, pickles

   - Commercial salad dressings


2. Deep Fried Items:

   - Indian snacks: vada, samosa, pakoras, bhajji

   - Western items: french fries, potato chips

   - Breads: puris, fried breads

   

Foods to Include in diet (Anti-inflammatory):


1. Whole Grains:

   - Daily staples: whole wheat roti, brown rice

   - Breakfast options: steel-cut oats, quinoa

   - Alternative grains: millets (ragi, jowar)

   - Breads: multi-grain varieties


2. Steamed/Fermented Foods:

   - South Indian: idli, whole grain dosa

   - Gujarati: dhokla

   - Breakfast: whole wheat rava upma


3. Fresh Produce:

   - Leafy greens: spinach, methi, amaranth

   - Raw vegetables: cucumber, carrot, beetroot

   - Salad items: onion, radish and leaves

   - Fresh homemade salads


4. Healthy Snacks:

   - Legume-based: roasted chana, sprouts

   - Grain-based: murmura with nuts, poha

   - Simple options: boiled corn, raw vegetables


5. Beverages (unsweetened):

   - Teas: green, black

   - Others: coffee, buttermilk, coconut water, lemon water


Smart food changes you should do:

- Change White rice to brown rice

- Change Refined to whole wheat bread

-  Change fried to steamed preparations

- Change commercial to homemade chutneys/pickles

- Change Heavy dressings to lemon-olive oil

- Change packaged snacks to fresh vegetables

- Change sugary drinks to natural beverages


This balanced approach helps reduce inflammation while maintaining variety in your diet.

Also see:

What are the effects of inflammation on heart, ageing, occurance of diabetes ? What are the short term effects?

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