For watching the video version of this post, click on the video below.
How does calorie (energy) restriction reduce inflammation?
What is the role of dietary fats (saturated fats and omega 3 fatty acids) in inflammation?
What is the role of dietary carbohydrates in inflammation?
How does calorie (energy) restriction reduce inflammation?
It is a well-known fact that restricting the daily intake of calories is an effective strategy for weight loss. But it is a lesser-known fact that energy restriction is one of the most beneficial and proven interventions to reduce inflammation and aging.
Calorie restriction lowers inflammation by reducing the level of free radicals (Cai et al., 2008 and Hyun et al., 2006). Free radicals are formed in the cells as a byproduct of the metabolism of fats, carbohydrates, and proteins. They can cause tissue damage and trigger inflammation. For a detailed explanation of how calorie restriction can reduce inflammation, please watch the video at the beginning of this article.
Chronic inflammation is linked to several diseases and aging. Hence, the calorie restriction can be indirectly useful in preventing many diseases and slowing down the process of aging.
However, it should also be kept in mind that calorie restriction does not mean depriving the body of important nutrients like healthy fats (like omega 3 fatty acids) and proteins. The quality of nutrients is more important than its quantity, and energy restriction can be best achieved by avoiding foods like carbohydrates with a high glycemic index and foods containing saturated fatty acids (as discussed below). Even when these unhealthy foods are consumed, they should be taken in lesser amounts to keep the oxidative stress to a minimum.
What is the role of dietary fats (saturated fats and omega 3 fatty acids) in inflammation?
Whether inflammation is triggered in the body or not, also depends on the type of fat consumed. Saturated fats can trigger inflammation (Vandanmagsar et al., 2011, Calder et al., 2013). Saturated fats are fats that are usually solid at room temperature. Dietary sources high in saturated fats include red meat (like beef, lamb, pork), animal fats like lard (or pork fat) and tallow (or beef fat), chicken skin, dairy products (like milk, ghee, butter, cream, cheese, ice-cream, yogurt, mayonnaise, desserts containing dairy products, and others). Saturated fats are also particularly high in tropical oils such as palm oil and coconut oil.
On the other hand, many studies have shown that omega 3 fatty acids reduce inflammation (Norling et al., 2010, Reinders et al., 2012, He et al., 2009, Ferrucci et al., 2006, and many more). Omega 3 fatty acids are of three types, namely alpha-linolenic acid (ALA), eicosapentaenoic acid (EHA), and docosahexaenoic acid (DHA). They are particularly high in fish and other seafood. Plant sources of omega 3 fatty acids are flaxseed (and flaxseed oil), walnuts, canola oil, and soybean (and soybean oil). Omega 3 fatty acids are also available as supplements.
Very few studies regarding omega 6 fatty acids have been done. Some have shown pro-inflammatory effects, while others have shown anti-inflammatory effects.
What is the role of dietary carbohydrates in inflammation?
In this context, foods with a high glycemic index are particularly harmful, as they cause tissue inflammation. High glycemic foods cause higher oxidative stress, and consequently higher tissue inflammation (Hu et al.,2006). The glycemic index of a food is a measure of how rapidly that food is digested and absorbed by the intestine to cause glucose levels to rise in the blood. Foods with a high glycemic index are digested and absorbed rapidly, giving a sharp rise in glucose levels in the blood.
Foods are ranked on a glycemic index scale of 0 to 100. Glucose has the highest glycemic index of 100 and is a strong trigger of inflammation. Table sugar (sucrose) contains 50% glucose and 50% fructose. Thus, things with added sugar are pro-inflammatory. Examples of these include candies, cakes, cookies, sweet drinks, and others). Even supposedly healthy breakfast cereals containing wheat, oats, and corn, become not so healthy when sugar is added to them. Other foods with a high glycemic index are white bread, potato, and white rice. White bread and white rice are stripped of dietary fiber. This causes them to be digested and absorbed much faster.
On the other hand, foods with complex carbohydrates (like starches and dietary fiber) have a lower glycemic index and are less inflammatory (Qi et al., 2007, and King et al., 2007). These foods include whole grains, legumes (like beans, lentils, and peas), nuts, seeds, vegetables, and fruits.
Prebiotics and probiotics are good bacteria that can reduce body inflammation. To read a detailed article on this topic, click here.
Plant bioactive compounds are chemicals, which are naturally present in food sources like fruits and vegetables. They can also reduce body inflammation. To read a detailed article on plant bio-active compounds, click here.
Summary
Calorie restriction:
Calorie restriction reduces oxidative stress, which is capable of causing inflammation. Calorie restriction can be best achieved by reducing the intake of high glycemic index carbohydrates and saturated fats.
Fats:
Saturated fats can trigger inflammation. Omega 3 fatty acids reduce inflammation. Very few studies regarding omega 6 fatty acids have been done. Some have shown pro-inflammatory effects, while others have shown anti-inflammatory effects.
Carbohydrates:
Carbohydrates with a high glycemic index are particularly harmful as they cause tissue inflammation. Foods with added sugar are pro-inflammatory. Foods with complex carbohydrates (starches and dietary fiber) have a lower glycemic index and are less inflammatory.
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References:
- Shijin Xia, et al., An Update on Inflamm-Aging: Mechanisms, Prevention, and Treatment. 2017.
- Anne M. Minihane et al., Low-grade inflammation, diet composition and health: current research evidence and its translation. 2015.
- Andrea Ticinesi et al., Nutrition and Inflammation in Older Individuals: Focus on Vitamin D, n-3 Polyunsaturated Fatty Acids and Whey Proteins. 2016.
- Philip C. Calder et al., Health relevance of the modification of low grade inflammation in ageing (inflammageing) and the role of nutrition. 2017.
- Custodero et al., Evidence-based nutritional and pharmacological interventions targeting chronic low-grade inflammation in middle-age and older adults: a systematic review and meta-analysis. 2018.
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