Let’s find out the pros and cons of this diet and see if this diet is for you.
The Benefits of an Anti-Inflammatory Diet
Generally, the anti-inflammatory diet encourages a balanced eating pattern that ensures you get enough macronutrients, micronutrients, fiber, and antioxidants.
Reduces inflammation: The anti-inflammatory diet includes foods that can help lower chronic inflammation and illness risk. Each of the suggested dietary groups has a component that helps reduce inflammation, such as resveratrol and antioxidants.
Encourages healthy eating: Vitamins, minerals, and other vital nutrients are found in anti-inflammatory diets. Overall, the diet provides a decent balance of carbohydrates, lipids, and proteins and encourages you to eat fruits and vegetables in various colors, including berries, tomatoes, orange and yellow fruits, cruciferous vegetables, and dark leafy greens.
Not limiting: The dietary plan is simple to follow. There are no rigorous meal plans or calorie-counting requirements. You can change the diet to fit your needs as long as you stick to the anti-inflammatory food pyramid. In moderation, eating out and consuming alcohol are also permissible.
A plethora of recipes: Because the anti-inflammatory diet is so popular, dozens of compatible recipes already exist, giving you a lot of cooking options.
Illness avoidance: The anti-inflammatory diet is a healthy eating plan that can be followed for long-term health benefits. A diet high in anti-inflammatory foods has been shown in studies to help prevent and/or treat heart disease, stroke, some types of cancer, obesity, Alzheimer’s disease, allergies, type 2 diabetes, inflammatory bowel disease, and arthritis.
Lose weight: Also, the diet may aid in weight loss. A dietary anti-inflammatory pattern lowered inflammation and resulted in weight loss in participants with diabetes and pre-diabetes, according to a 2019 study.
The Drawbacks of an Anti-Inflammatory Diet
While the diet is well-balanced, healthy, and created by a doctor, there are a few downsides to being aware of it.
Includes the following allergens: Several foods that are common allergies are highlighted in the anti-inflammatory diet. Nuts, fish & shellfish, soy, and wheat are examples. As a result, some persons may struggle with the anti-inflammatory diet due to food allergies or sensitivities to one or more certain food groups.
Expensive: Because of its emphasis on food quality, the anti-inflammatory diet can be pricey. Higher-quality organic, grass-fed, or free-range food can quickly add up in price. Unless they are organic, certain fruits and vegetables should be avoided, according to Dr. Weil. But because there isn’t much data to back up this claim, it’s completely OK to get your fruits and vegetables from whatever is most convenient and cost-effective for you.
There are no formal guidelines: While supporters enjoy the plan’s flexibility, the sheer variety of items to consume and recipes to explore may be daunting for some people.
Deficiencies in nutrients: While there are no obvious hazards linked with an anti-inflammatory diet, some dietary suggestions, such as decreasing dairy consumption, may result in vitamin D and calcium deficits. The USDA recommends 1,000 mg of calcium and 600 IUs (individual units) of vitamin D per day for persons under the age of 50.
Is the Anti-Inflammatory Diet a Good Option for You?
The anti-inflammatory diet closely corresponds to current official dietary recommendations from the United States Department of Agriculture (USDA). The USDA recommends eating nutrient-dense foods from five food groups: vegetables, fruits, grains, dairy, and protein.
The following are the primary recommendations of the 2020-2025 Dietary Guidelines for Americans:
- Wide varieties of vegetables, including dark green, red, and orange veggies, beans, peas, lentils, and starchy vegetables
- Fruits, particularly whole fruit
- Grains (at least half of daily meals should be whole grains) (at least half of daily servings should be whole grains)
- Dairy alternatives include fat-free or low-fat milk, yogurt, and cheese, as well as lactose-free versions and fortified soy drinks and yogurt.
- Lean meats, eggs, and poultry; seafood; peas, beans, and lentils; and seeds, nuts, and soy products are all good sources of protein.
- Vegetable oils and oils found in foods such as fish and nuts are examples of oils.
- Trans fats, saturated fats, added sugars, and sodium is all restricted.
In contrast to USDA recommendations, the anti-inflammatory diet makes no mention of sodium consumption. The USDA promotes dairy products, whereas the anti-inflammatory diet permits only limited consumption. In addition, federal standards recommend eating half of your grains whole, whereas the anti-inflammatory diet advises eating any grains that are not whole.
Keeping track of daily calorie consumption can be beneficial for many people, whether your aim is to lose, maintain, or gain weight. The USDA suggests a 500-calorie reduction per day to lose 1 – 2 pounds per week at a constant rate.
Most adults require approximately 2,000 calories per day. The anti-inflammatory diet normally advises 2,000-3,000 calories per day; however, like the USDA, it emphasizes that calorie requirements vary depending on an individual’s age, gender, weight, height, and amount of physical activity. This calculator can provide an approximation of your personal calorie requirements.
To Conclude
The anti-inflammatory diet is a fantastic place to start if you want to improve the nutritional quality of your existing eating habits. It’s adaptable, allowing you to try a wide range of nutrient-dense, tasty meals.
While diet and nutrition are crucial, it’s also a good idea to keep other aspects of your life in mind, such as getting enough sleep and exercising. These elements work together to produce long-term health and well-being.
Please keep in mind staying on a long-term or even a short-term diet may not be necessary for you, and many diets, especially long-term diets, simply do not work. While we do not support fad diets or unsustainable weight loss approaches, we do give the facts so that you can make an informed decision that best suits your nutritional needs, genetic blueprint, budget, and goals.
If weight loss is your aim, keep in mind that reducing weight isn’t always equal to being in optimal health, and there are many other methods to achieve health. Exercise, sleep, and other lifestyle factors all have a significant impact on your overall health. The best diet is one that is well-balanced and fits your lifestyle.