Have you fallen a little off the low carb wagon over the past week thanks to some indulgent Thanksgiving meals and leftovers? If so, you may be feeling the effects of a little too much sugar or refined carbohydrates. Research shows that what you eat can affect the levels of inflammation in your body. Foods high in sugar and refined carbs trigger inflammation, which can lead to weight gain, diabetes, heart disease and Alzheimer’s.
The good news? You may be able to naturally fortify your body against the oxidative stress that can trigger inflammation with these foods:
- Fiber-rich low-glycemic vegetables and fruits rich in antioxidants
- Whole food sources of complex carbohydrates and grains
- Protein including eggs, fatty fish such as salmon, legumes, nuts, seeds
- Healthy fats including olive oil and avocado
- Start the day by sipping a cup or two of green tea, which boasts anti-inflammatory properties thanks to catechins, a type of antioxidants found in tea leaves. The most powerful catechin, called epigallocatechin gallate, or EGCG, is found in green tea.
- Eggs provide a protein-packed breakfast (and even taste great for lunch or dinner) and promote the anti-inflammatory effects of a low carb diet because the cholesterol in the eggs helps increase HDL “good” cholesterol, and the antioxidant lutein (found in the yolk) helps lower inflammation.
- Chia seeds are filled with fiber and calcium, plus they are a source of plant-based protein and omega-3s. Toss some chia seeds in your salad, enjoy them in overnight oats or try this Keto Chocolate, Chia and Coconut Pudding.
- Cold water fish like salmon and herring are high in omega-3 fats, which can also help reduce inflammation. Top Greek Spinach Salad with a piece of grilled salmon, and finish with a simple vinaigrette made with heart-healthy olive oil and red wine vinegar.
- Add some oomph to your snacks and dip veggies in Spiced Garlic Spread. Not only is garlic known in myth for warding off vampires, but it also produces organosulfur compounds that help prevent inflammation.
- Go with a plant-based meal, like Baked Tofu with Red Bell Pepper, Broccoli and Peanut Sauce. Vibrant red bell pepper is high in vitamin C and bioflavonoids, while cruciferous broccoli is high in the sulphur-containing compound glucosinolate, as well as vitamins C and K, which can help control inflammation.
- End your day with a (tiny) sweet treat, such as Avocado Chocolate Mousse.
Keep reading for a delicious day of low carb eating featuring these nutrient-rich foods geared toward fighting inflammation:
Easing back into your low carb eating habits is a delicious natural reset for your body and your health. Your low carb lifestyle is also the perfect solution for staying healthy and on top of your goals through the rest of the holiday season!
