Inflammation is the root cause of many ailments. Chronic inflammation occurs when your body senses something unwanted and sends white blood cells to protect the “injured” area, causing swelling and redness.
Inflammation increases your risk for heart disease and other complications. However, there are certain anti inflammatory foods you can eat to have a healthier body. In combination with a more active lifestyle, these foods can help to prevent diabetes.
10 anti inflammatory foods for diabetes
- Salmon. Salmon and other coldwater fish like tuna, herring, and sardines contain omega-3s, which are anti inflammatory. Wild salmon has even more omega-3s than farmed salmon, so check to see if your salmon is from Alaska, where it’s caught wild.
- Grass-fed beef. This type of beef also contains heart-healthy omega-3s. Try slow-cooking grass-fed meat to make it tender.
- Olive oil. Olive oil is a staple to have in your house at all times. It contains oleic acid, an anti inflammatory oil. Olive oil can also help control blood sugar levels. Opt for extra virgin olive oil, which is the healthiest kind.
- Salads! Salads might seem boring, but there are tons of ways to make salad more exciting by adding ingredients you like such as chicken, sunflower seeds, olives, and low-fat cheese. Salad greens are full of Vitamin C and other healthy antioxidants that control inflammation. Make sure to use a low-fat oil and vinegar dressing that you can make yourself. Thick and creamy dressings add on extra fat and contain inflammatory ingredients.
- Veggies. Veggies such as broccoli, cauliflower, Brussels sprouts, and kale contain antioxidants and sulfur, both of which have anti inflammatory properties.
- Cherries. Fresh cherries are great for reducing inflammation. These tasty treats are low on the glycemic index. If cherries aren’t in season, you can always find frozen ones to make a low-sugar dessert or snack.
- Blueberries. Frozen or fresh, this superfood is packed with anti inflammatory properties. Blueberries are also good for the brain and can help fight against dementia.
- Turmeric. You may have heard about this spice that’s often used in Indian food. Turmeric contains a natural anti inflammatory ingredient called curcumin. To make a flavorful meal, use powdered curry to season chicken pan-fried with olive oil. Another twist: try adding turmeric to your latte or making warm turmeric milk to drink before bed.
- Ginger. Ginger has many medicinal and anti inflammatory benefits, and can help to control blood sugar. If pure ginger is too strong for you, try ginger tea.
- Garlic. Also known for its healing properties, garlic can help your body fight off infections as well as being anti inflammatory. Add garlic as a spice to any meal to bring extra flavor and better health.
Give these anti inflammatory foods a chance and get on the way to better health. If you are at risk for diabetes or you have prediabetes, it’s especially important to embark on a new food and exercise lifestyle.