Letter from Karina Stewart
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When I think about wellbeing, one of my first considerations is to assess the consumption of sugar in our diet.
Reducing or eliminating refined sugar as well as artificial sweeteners and high fructose syrups which are often added to
processed foods, is one of the fundamental first steps to establish an overall health regime. Besides other adverse health
consequences, sugar is one of the main agents causing inflammation in the body and brain and we know that chronic inflammation is
linked to a list of serious diseases. More recent research is also indicating a high intake of sugar is associated with
depression and anxiety. The good news is that one of the best ways to protect yourself is through the food you eat.
I am pleased to share some of my practical tips for anti-inflammatory and low glycaemic index (GI) foods with you
below.
Tips for a Low GI Diet which helps reducing Inflammation
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The basic technique for eating the low GI way is simply a ‘this for that’ approach – swap high GI carbohydrates
for low GI carbohydrates:
• Decrease or eliminate the consumption of sugary foods - cookies, cakes, candy and soft-drinks.
• Decrease or eliminate the consumption of starchy high GI foods - potatoes, white rice and white bread.
• Enjoy all types of fruit and vegetables from low to medium GI; limit high GI portions.
• Eat plenty of salad and vegetables with a vinaigrette dressing.
• Increase the consumption of nuts, non-starchy vegetables, (portion controlled fruits), whole grains and legumes.
• Consume reduced portions of breads with wholegrains, stone-ground flour, sour dough or germinated grains.
• Consume breakfast cereals based on oats, barley and bran or germinated grains.
• Consume germinated and pressure cooked beans and legumes.
• Enjoy pasta, noodles and quinoa in limited portions.
Further Tips for reducing Inflammation through Diet
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Specific nutrients and foods have anti-inflammatory properties:
• Ginger, onion, rosemary and turmeric.
• Vitamin C has anti-inflammatory and anti-histamine properties.
• Vitamin E, zinc, quercetin and omega-3 fish oil.
• Probiotics have been proven to be as effective in treating symptoms of irritable bowel as medications.
• Choose good oils over trans-fats, such as fish and flaxseed oils which are high in omega 3s and are especially
beneficial for reducing inflammation.
• Increase your vegetable intake – choose a vast array of colours (reduce intake or avoid potatoes, tomatoes,
bell peppers, chilli and eggplant).
• Reduce saturated fats from animal sources, small portions of milk and cheese and lean cut meats.
Highly allergenic Foods that cause Inflammation
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• Wheat, corn, soy, dairy, eggs.
• Processed and refined foods (including white flour products).
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