Inflammation has recently emerged as an important player in the development of age-related disability and many of our major chronic diseases including heart disease, cancer, diabetes, and Alzheimer’s disease. Now that laboratory tests such as C-reactive protein have been developed, we can measure the effects different foods and diets have on inflammatory markers.
Most plant-based foods decrease inflammation. Processing destroys the anti-inflammatory effects of some (garlic decreases inflammation but garlic powder does not), but improves these effects in others (tomato juice decreases inflammation but whole tomatoes do not). For a review of which plants have been found to be most anti-inflammatory, check out my 3-min. video Anti-inflammatory Effects of Purple Potatoes.
Do these anti-inflammatory plant foods actually have an impact on inflammatory disease mortality though? In my 2-min. video Fighting Inflammation in a Nut Shell I profile a new study out of Australia, which followed about 2,500 older adults and their diets for 15 years. In that time, about 200 participants died of inflammatory diseases, allowing the scientists to calculate the specific aspect of the survivorsí diets that seemed to help the most. It was nuts! The equivalent of half a walnut a day appeared to cut the risk of dying from inflammatory disease in nearly half. Fish consumption, to their surprise, didnít seem to help, which may be due to pro-inflammatory industrial pollutants that build up the food chain. This may help explain why most studies done to date on those eating vegetarian or vegan have found lower levels of inflammatory biomarkers in their bodies.
However, just because plant-based diets decrease markers of inflammation doesn’t necessarily mean that plant-based diets can successfully be used to fight inflammatory disease. To find that out, you’ve got to put it to the test. The gold standard for evidence in nutritional science is an interventional trial. You split people into two groups and ask half to go on one diet, half to go on another, and then stand back and see what happens. That’s just what researchers recently did for the autoimmune inflammatory bowel condition known as Crohn’s disease, profiled in today’s NutritionFacts.org video pick above.
Inflammatory bowel disease risk has been tied to arachidonic acid, which may partially explain the animal protein connection given the†levels in chicken and eggs. The anti-inflammatory nature of plant foods may explain why those eating plant-based diets have less diabetes (Preventing Macular Degeneration With Diet), fewer allergies (Preventing Allergies in Adulthood), less heart disease (China Study on Sudden Cardiac Death), better moods (Improving Mood Through Diet), and fewer chronic diseases in general (Say No to Drugs by Saying Yes to More Plants).
Michael Greger, M.D.
Image credit: Dylan Luder / Flickr