Natural Anti-Inflammatory Diet Plan in 6 Steps

By | June 9, 2019

A natural anti-inflammatory diet plan must get you to RE-THINK: what healthy food is, and what information providing blood tests you need to measure your starting point, and progress. It must clearly advise you to avoid inflammation triggering: fructose, refined carbohydrate, and omega 6 seed oils, and explain why this is vitally important for you to do.

Natural Anti-Inflammatory Diet Plan in 6 Steps

STEPS 1 – 4 provides evidence as to why you need to Re-Think inflammation triggers, food, and blood tests. STEP 5 provides evidence of a natural anti-inflammatory diet plan that you can safely follow. STEP 6 provides links to blood tests so you can measure your starting numbers, then progress numbers.

FIRST, look at the WHO graph which shows you the Top 8 number of deaths caused by diseases triggered by too much inflammation (chronic or systemic inflammation) inside your body.

EVIDENCE #1 To Help You Re-Think

Will You Die of Unresolved Chronic Inflammation in Your Body?

This World Health Organization (WHO) graph identify diseases that develop due to unresolved chronic inflammation in your body. These are managed by pharmaceutical medicines (drugs) prescriptions. These health care businesses do NOT investigate the root cause.

Death from Top 8 Chronic Inflammatory Diseases in Your Body Say WHO

Inflammation Linked to Top 8 Deaths in WHO Graph Top 10 Causes of Death in Upper-Middle Income Countries 2016

8 out of 10 (blue) in the upper-middle-income countries in this WHO 2016 graph represent the number of deaths caused by chronic inflammatory disease. The rust color line represents Lower respiratory infections, a communicable disease. And the green line represents Road injury deaths.

Noncommunicable diseases (NCDs), are also known as chronic or systemic inflammatory diseases.

Not well known to many of you, is that high blood pressure is an early warning sign that chronic inflammation is occurring inside your body say this research in The US National Library of Medicine.  High blood pressure medication which forces your blood pressure down, does not heal or repair, the underlying damage that is constantly happening inside your arteries and blood vessels. Just because your blood pressure numbers are forced down this is not enough to provide organ protection for your heart says the US National Library of medicine in 2014.

Here is the WHO list of the 8 endemic health problems that are caused by unresolved chronic systemic inflammation:

  1. Heart (Ischemic, Cardiovascular) – High blood pressure – Read about 12 links to ‘What is the Cause of Heart Disease’? here
  2. Stroke (Weak blood vessels in your brain bursting & bleeding)
  3. Chronic respiratory diseases (asthma & obstructive pulmonary diseases)
  4. Lung cancer
  5. Alzheimer’s and Dementia
  6. Diabetes
  7. Stomach cancer
  8. Liver cancer
EVIDENCE #2 To Help You Re-Think

What Does Not Trigger Inflammation?

This presentation can be viewed here: https://www.youtube.com/watch?v=HvMFj6NxPGI

Saturated Fat Does NOT Trigger Inflammation in the Body Says, Cardiologist

British Cardiologist Dr. Aseem Malhotra slams ‘Government Dietary Guideline Advice’ during a Parliamentary speech in the House of Commons saying:

“Saturated fat does not clog the arteries; coronary heart disease is a chronic inflammatory condition, the risk of which can be effectively reduced from healthy lifestyle intervention.”

Cardiologist Dr. Aseem Malhotra found: Inflammation and not cholesterol clog and block your hearts arteries.  Learn about cholesterol’s vital role in your body here.

EVIDENCE #3 To Help You Re-Think

What Drives Inflammation in Your Body?

STUDY the image below: can if you see what food and processes trigger inflammation?

Cause and solution to heart disease

Causes and Solution to Coronary Artery Plaque Identified by Cardiologist Dr. Aseem Malhotra

Cardiologist Dr. Aseem Malhotra and Dr. Zoe Harcombe identified the ROOT CAUSES of coronary artery plaque (heart disease & stroke) are:

  • Excess fructose and refined carbohydrates (located in the white area bottom left).
  • Too much omega 6 and sub-optimal omega 3 (located in white area bottom right).
  • And Other factors – NOT covered in this document because A and B trigger inflammation. The inflammation driving foods, which you currently believe are healthy for you to eat, need rethinking by you first.

LOOK for the names Insulin Resistance and/or Systemic Inflammation, in the pale yellow rectangle. THEN look at the SOLUTIONS Cardiologist Dr. Aseem Malhotra and Dr. Zoe Harcombe found, to coronary artery plaque (heart disease & stroke) which are:

  • High-fat Mediterranean diet which includes: vegetables, extra virgin oil, nuts, oily fish, moderate intake of cheese & yogurt, and low sugar & low refined carbohydrates
  • Plus, stress reduction and walking 22 minutes per day – NOT covered in this document. Inflammation triggering foods must be clarified, explained and avoided in your diet first. That is, if you want a healthy feeling body.

Insulin Resistance and Systemic (chronic) Inflammation are the medical terms which describe processes happening to your metabolism inside your body. These names need explaining, to help you understand what is going on inside your body.

(A). Excess fructose and refined carbohydrates – needs explaining in an understandable way

(B). Too much omega 6 and sub-optimal omega 3, trigger inflammation – needs explaining and clarifying in an understandable way

(C). A high-fat Mediterranean diet or one very similar is perfect, as a natural anti-inflammatory diet plan solution. Benefits your body experiences are reduced numbers for: blood pressure, A1C (HbA1C) Glycated Hemoglobin, and insulin. Plus, if you are overweight, reduced: pant & dress size, waist size, weight, and BMI.

EVIDENCE #4 to Help You Re-think:

6 STEPS: To Successfully Re-Educate Yourself to Change to A Natural Anti-Inflammatory Diet Plan and to Reduce A1C (HbA1C) Numbers and Omega 6 Fats in Your Blood Cells

STEP 1: Insulin Resistance is a Very Confusing Name

STEP 2: What Does Inflammation in Your Body Mean?

STEP 3: (A) Excess Fructose and Refined Carbohydrates in Your Blood. 3.1 Excess Fructose and 3.2 Refined Carbohydrates trigger different parts of your body. To help you understand how each impact on your body they must be explained under separate headings

STEP 4: (B) Too Much Omega 6 Too Little Omega 3 & Fats in Your Blood Cells

STEP 5: (C) Two Evidence-Based Recommendations for a Natural Anti-Inflammatory Diet Plan

STEP 6: Two Baseline, Blood Tests to Know What Your Numbers Are – Then repeat them to help guide your progress on reducing food based inflammation triggers in your body

STEP 1: Insulin Resistance is a Very Confusing

Insulin resistance is a glucose and fructose (carbohydrate sugars & starch) overflow problem caused by too much glucose and fructose food in your diet. Glucose and fructose are turned into fat by the ‘novo lipogenesis (DNL) process where fatty infiltration of your liver happens, says Dr. Jason Fung in The Diabetes Code, Chapter 6 Insulin Resistance: The Overflow Phenomenon, page 71.

What is Insulin?

“Insulin is a hormone that delivers several different messengers relating to the intake and storage of food energy. Food energy is stored in two forms: glycogen and body fat. Insulin triggers the liver to turn excess glucose into fat in the form of triglyceride molecules” says Dr. Jason Fung, author or the Diabetes Code, Prevent and Reverse Type 2 Diabetes Naturally, in Chapter 4, page 49. If your triglyceride level is a concern, this process of insulin storing glucose from your diet as fat is a key to understanding how and why it is happening to you.

What is Insulin Resistance?

What insulin resistance really means is that the food you are eating is mainly from the huge carbohydrate families of starches and sugars (natural & processed). They all increase the amount of blood glucose (sugar) your body gets. These foods ALL FORCE the beta cells in your pancreas to continually produce the hormone INSULIN. Within a few years of insulin being continually forced to be made, because of your diet choices, ‘beta cell BURNOUT’ happens.

Then, doctors managed you for the rest of your declining sick life, with diabetes medication. A point I find interesting is this – The estimated cost to public health, but income for pharmaceutical businesses in 2018 for the US is $327 billion say the American Diabetes Association.

 STEP 2: What is Inflammation in Your Body?

Unresolved systemic chronic inflammation is not a disease, but a moving active process. Your metabolism is actively involved in a negative way, and continually overwhelms and triggers your out of control immune system. Unresolved inflammation continually triggers your overwhelmed immune system with the following:

  1. Food choices: modern industrial processed, low-fat, and baked packets
  2. A lack of, or too much of something such as: too much omega 6 vegetable seed oils and too much fructose corn syrup, too much refined carbohydrates sugars and too much starch, in your diet
  3. A lack of essential nutrients: vitamins, minerals & pure water
  4. Chemical toxins
  5. Injury
  6. Medical drugs to suppress one action, or function, of your metabolism
  7. Ignoring root causes

“Over the past few years, it has become increasing clear that inflammation is at the root of atherosclerosis (heart [Ischemic] disease and stroke) and its complications” says the American Heart Association’s Circulation Journal in Part 1 of a 2-part article on October 28, 2003.

A point I found interesting is this – the Anti-Inflammatory Therapeutics Market is expected to reach $106.1 billion by 2020 according to the Allied Market Research website.

Anti-inflammatories suppress your body’s immune systems metabolisms natural response to damage and harm, but have no ability to repair or heal. Could their continual use be one of the reasons unresolved systemic chronic inflammation is endemic?

Read more on what is inflammation in the body here.

STEP 3: Excess Fructose and Refined Carbohydrates (Sugars & Starch) in Your Blood

Has the food and medical industry let you know about these vital facts?

  • That fructose, refined and unrefined carbohydrates, glucose and starch are chains of sugar molecules linked together
  • That starch, sucrose, glucose, lactose and galactose trigger insulin
  • That fructose by-passes glucose and insulin, and trigger your liver
  • That Middle age spread is NOT MIDDLE AGE SPREAD, but a serious warning that excess fructose and refined carbohydrates in your diet, are being stored as fat inside your abdominal area. This process is known as ‘novo lipogenesis.’ And happens when excess fructose and excess refined carbohydrates, are stored as fat by insulin and your liver.

STEP 3.1: Excess Fructose

“Fructose is the sugar naturally found in fruit, and it is the sweetest tasting naturally occurring carbohydrate. Only the liver can metabolize (process) fructose, as this sugar does not circulate freely in your blood. Your brain, muscles and other parts of your body cannot use fructose directly for energy. Fructose causes slow accumulation of fat in the liver” says Dr Jason Fung in The Diabetes Code, Prevent and Reverse Type 2 Diabetes Naturally, Chapter 8 The Fructose-Insulin Resistance connection, pages 94-105.

WARNING: Wikipedia has an incomplete explanation on how fructose is processed in your body saying “fructose is absorbed directly into the blood during digestion.” Therefore, Wikipedia is not letting you know that your liver, alone, have to process huge amounts of fructose continually being drunk or eaten by you.

To help you understand that there is a difference between glucose and fructose, let’s look at Robert Lustig’s YouTube presentation titled: What is Metabolic Syndrome Anyway? https://www.youtube.com/watch?v=zx-QrilOoSM

Note Robert Lustig’s nine medical journal references, listed at the bottom of this image. This tells you this information has been available for more than ten years.

Fructose is Not the Same As Glucose

What does this list of 5 mean?

  • Fructose is 7 times more likely than glucose to form Advanced Glycation End-Products (AGE’s): THIS MEANS: Glycation is when glucose attacks and attaches itself to your red blood cells. – This deforms your red blood cells and causes them to damage the internal linings of your arteries This process triggers unresolved systemic chronic inflammation. A1C (HbA1C) – Glycated Hemoglobin is an essential test for you to get and then continually monitor. Only by improving your numbers will you know that you are reducing inflammation triggers and healing your artery walls.
  • Fructose does not suppress ghrelin: THIS MEANS: Ghrelin is a hormone produced in some of your digestive organs that stimulate the appetite. Food, beverages, snacks, and condiments containing fructose do not suppress ghrelin.
  • Acute fructose does not stimulate insulin or leptin: THIS MEANS: Even small amounts of fructose in your food do not force the beta cells in your pancreas to make insulin. Leptin is an appetite suppressant hormone which the carbohydrate families such as wheat and glucose trigger. Fructose does NOT trigger your body to release insulin or leptin.
  • Hepatic fructose metabolism is different: THIS MEANS: The medical and food industries knew fructose did not trigger blood sugar or insulin levels. They believed that you could continually, year after year, eat fructose and have no bad effect on your metabolism or health quality. This 50 plus year-long experiment, using your body, has ended up with you accepting the blame for: losing your waist, gaining belly fat, weight gain, increasing blood pressure, & blood sugar, increasing insulin levels and fatty liver. They blamed you, because you did not exercise adequately enough, or count calories correctly. What they did not tell you, is this: ‘fat calories in food’ don’t contain glucose or fructose, and therefore, cannot trigger insulin.
  • Chronic fructose exposure promotes the metabolic syndrome: THIS MEANS: Continual daily meal amounts of fructose in your food choices, triggers beta cell burnout of your pancreases cells, increasing belly fat, losing your waist, and liver fat accumulation.

STEP 3.2: Excess Refined Carbohydrates

Refined carbohydrates have had the protein, fat, and fiber removed. This means refined carbohydrates lose their ability to make you feel full (satiated) after eating them. This makes you want to overeat them, says Dr. Jason Fung in The Diabetes Code, Prevent And Reverse Type 2 Diabetes Naturally, Chapter 8 The Fructose-Insulin Resistance connection, page 99.

Foods that contain refined carbohydrates are: sugars, grains, cereals, bread, baked products, fruit, fruit juice, drinks, and root vegetables.

In the 1950’s dietary fat, not sugar, was blamed for the increasing death from heart attacks. But by eating low-fat meant your consumption of refined carbohydrates increased. If you what proof LOOK at the Total Carbohydrate and Sugar content of food labels – 5 gram = 1 x teaspoon of sugar. How many teaspoons of sugar are in each packet or serve of food you eat?

SEE the image below to give you a visual idea of how many teaspoons of sugar are in government diet guideline recommended foods.

See presentation here: https://www.youtube.com/watch?v=HvMFj6NxPGI

How Food Affect Blood Glucose: A Comparison

Compares 4 gram teaspoons sugar in everyday food

Except for eggs, every food in the above list are families of carbohydrates, sugars, and starches which trigger insulin. These are the food which causes BURN OUT of the beta cells of your pancreas. Then your pancreas is unable to make insulin and you are forced to take insulin medication for life. WARNING: Insulin medication, Dr.. Jason Fung author of The Diabetes Code Chapter 5 The Role of Insulin in Energy Storage, page 53, has found, makes every patient gain weight!

Can you measure your A1C (Glycated hemoglobin) or HbA1C (Glycated haemoglobin)?

If you can measure your A1C – HbA1C this means you are following the standard recommended Western Diet Guidelines which is: low fat, high cereal & bread, high fruit & juice, and high in purchased packets of refined carbohydrate. This means you continually flood your body with blood glucose. Which also means that you continually force your pancreas to make insulin, and your liver to store fat.

What Does A1C (HbA1C) Mean in Non-Medical Terms?

A1C – HbA1C means that the blood glucose from every carbohydrate (grains, cereals, fruit, juice, low-fat products, natural & processed sugars) family member you eat, are attacking (attaching themselves to) your red blood cells in a process called glycation. This damages the inside of your arteries walls says research (1) and (2) from the Us National Library of Medicine.

Your AIC (HbA1C) percentage MUST be 0% if you want to STOP blood glucose attacking the inside walls of your artery and blood vessel walls. STEP 5.2 lets you know where to get your A1C self-care monitor and testing strips from.

STEP 4: Too Much Omega 6 fat & Too Little Omega 3 fat in Your Blood Cells

The imbalance of omega 6 to omega 3 fats, trigger inflammation inside the cells or your body. A dangerous imbalance can be found in blood cells when an omega 3 blood test is carried out.  According to British Cardiologist Dr. Aseem Malhotra in his book, The Pioppi Diet, ratios of omega 6: omega 3 are concerning. Here are some examples:

  • Hunter-gather ancestors – 1:1 Omega 6: Omega 3 ratio
  • Modern Western Diet – 25:1 Omega 6: Omega 3 ratio
  • Rural India – 5-6:1 Omega 6: Omega 3 ratio
  • Urban India – 40:1 Omega 6: Omega 3 ratio

The Journal of Nutrition and Metabolism says omega-6 fatty acids (omega 6 vegetable seed oils from the omega-6 families such as canola, corn, soy, safflower, sunflower, cotton, and vegetable) drive inflammation.

The US National Library of Medicine agrees with the Pioppi Diet saying In the past 3 decades, total fat and saturated fat intake as a percentage of total calories has continually decreased in Western diets, while the intake of omega-6 fatty acids increased and the omega-3 fatty acids decreased, resulting in a large increase of omega-6/omega-3 ratio from 1:1 to 20:1 today or higher.

Where Are Omega 6 Fat and Oil Found in Your Diet?

Over the last 60 years, industrial refined omega 6 oil and products made from them, have replaced traditional saturated fat from animals and cold pressed oils, your ancestors valued and ate. Saturated animal fat and cold pressed oils were used for preserving, fuel, and food. Essential fats contained; cod liver oil, and the fat based antioxidants vitamins A, D, E & K. They had been eaten for decades before, modern day diseases such as heart disease and type 2 diabetes existed, developed, and became endemic.

Plant seeds are processed at high heat, in a process known as hydrogenation and made into families of omega 6 oils. Food products from this industry include: trans fats, margarine, fake butter, butter substitutes, vegetable lard, and omega 6 oil. Family members of omega 6 seed oils include: corn, soy, canola, cotton, safflower, sunflower, rice, grape and vegetable oils.

Because omega 6 oils are in your food, your body has to use it as building block material. When too much omega 6 fat is in your food, this triggers and forces your metabolism to react in an inflammatory way.

Can you find out if your blood cells contain too much omega 6 vegetable oil & Trans fats and have unhealthy ratios of omega 6: to Omega 3 fats?

 YES: The best way to find out is to get a simple blood test called an Omega-3 Index Complete. This immediately gives you a complete fatty acid (medical term for fat & oil) profile. Incredibly the fats and oils measure in your tiny blood cells included are Omega-3 Index, Trans Fat Index, Omega-6: Omega-3 Ratio, AA: EPA Ratio and 24 individual fatty acid profiles. STEP 5.3 contains the link where you can buy the Omega-3 Index Complete blood test.

STEP 5: Two Evidence-Based Recommendations for a Natural Anti-Inflammatory Diet Plan

If you want to help yourself to reduce: blood pressure, weight, waist size, A1C (HbA1c) and BMI then both books are written by medical professionals who have achieved these results for their patients. They found the system, they trained and worked in is dominated by pharmaceutical drugs and biased evidence. They both found: that they had to lie to their patients, about the effectiveness of their advice.

 STEP 5.1: 

Cardiologist, Dr. Aseem Malhotra found in his research, that a high-fat Mediterranean diet with no refined carbohydrate such as pasta, but plenty of cold pressed olive oil, added coconut oil, vegetables and herbs, protein, nuts, oily fish, and a moderate intake of cheese and yogurt, and low sugar reversed heart disease and type 2 diabetes. The book he and co-author, filmmaker Donal O’Neill wrote is called The Pioppi Diet A 21 Day Lifestyle Plan.

See evidence here: https://www.youtube.com/watch?v=HvMFj6NxPGI

Stephen Tai Reversed Blood Pressure Weight Waist BMI & A1C

Reverse weight and A1C

Here are the 5 benefits Stephen Tai achieved by following The Pioppi Diet A 21 Day Lifestyle Plan:

  1. Blood pressure went down from 160/90 – to – 125/85
  2. Waist-line went down from 98 cm (38.58 inches) – to – 76 cm (29.92 inches)
  3. Weight went down from 78 kg (171.96 lbs.) – to 64 kg (141 lbs.)
  4. HbA1c (A1C) went down from 8.4% – to – 5.5%
  5. BMI went down from 30 – to – 23

The Pioppi Diet is a Natural Anti-Inflammatory Diet Plan

The Pioppi Diet A 21 Day Anti Inflammatory Diet Plan

STEP 5.2:

If you want to reverse: diabetes, weight gain, loss of your waist, or high blood pressure, start by ignoring food guidelines and include healthy fat into your diet. Did you know that fat has no calories that trigger blood glucose, or insulin!!! Dr Jason Fung author of The Diabetes Code, Prevent and Reverse Type 2 Diabetes Naturally, is a re-educator. He gets you to rethink and teaches you about a whole lot of vital information that is missing from most medical sites, your doctor, nutritionist, dietitian and mainstream fitness centers. Dr. Jason Fung asks and answers the following questions:

  • What happens when too much glucose and fructose corn syrup from food build-up in your body?
  • Are insulin and glucose-lowering medication (drugs) making your health better or worse?
  • Do you want to know what to eat to get healthier: reduce blood pressure and A1C (HbA1C) %, lose weight & significant centimeters around your waist, and keep these numbers down for life?

And can be seen here: https://www.youtube.com/watch?v=ORw_SCh6atY

Doctors Use Drugs and Not Diet to Treat Dietary Diseases

The Diabetes Code, Prevent and Reverse Type 2 Diabetes Naturally by Dr Jason Fung 

 STEP 6: Two Baseline, Blood Tests to Know What Your Numbers Are – Then repeat them to help guide your progress on reducing food based inflammation triggers in your body

STEP 6.1: Know Your Numbers for A1C – HbA1C

A1C – HbA1C means that the blood glucose from every carbohydrate (grains, cereals, fruit, juice, low-fat products, natural & processed sugars) family member you eat, are attacking (attaching themselves to) your red blood cells in a process called glycation. This damages the inside of your arteries walls say (1) and (2) of the Us National Library of Medicine.

Your natural anti-inflammatory diet plan goal for real health and wellbeing is an AIC (HbA1C) percentage of 0%.

STEP 6.2: Know Your Numbers for Too Much Omega 6 Oils & Trans Fat is in Your Blood Cells and Too Little Omega 3 Oils

This is a little know test. But thankfully it is available so you can get vital information about the types of fats – good & bad – that your body has had to use to construct your blood cells with.

The Omega-3 Index Complete fatty acid profile test includes Omega-3 Index Trans Fat Index Omega-6: Omega-3 Ratio Aa: EPA Ratio and 24 individual fatty acid values. Personalized recommendations and up to date recommendations based on current science come with this blood test. 

 The 6 Step Natural Anti-Inflammatory Diet Plan Recommendations and Conclusion

STEP 1: Insulin Resistance is a Very Confusing

Insulin resistance is a glucose and fructose (carbohydrate sugars & starch) overflow problem caused by too much glucose and fructose food in your diet. Glucose and fructose are turned into fat by the ‘novo lipogenesis (DNL) process where fatty infiltration of your liver happens, says Dr. Jason Fung in The Diabetes Code, Chapter 6 Insulin Resistance: The Overflow Phenomenon, page 71.

Food and drink you consume, ALL FORCE the beta cells in your pancreas to continually produce the hormone INSULIN. Within a few years of insulin being continually forced to be made, because of your diet choices, ‘beta cell BURNOUT’ happens. Then, doctors managed you for the rest of your declining sick life, with diabetes medication. A point I find interesting is this – The estimated cost to public health, but income for pharmaceutical businesses in 2018 for the US is $327 billion say the American Diabetes Association.

STEP 2: What Does Inflammation in Your Body Mean?

Unresolved systemic chronic inflammation is not a disease, but a moving active process. Your metabolism is actively involved in a negative way, and continually overwhelms and triggers your out of control immune system. Unresolved inflammation continually triggers your overwhelmed immune system.

“Over the past few years, it has become increasing clear that inflammation is at the root of atherosclerosis (heart [Ischemic] disease and stroke) and its complications” says the American Heart Association’s Circulation Journal in Part 1 of a 2-part article on October 28, 2003.

A point I found interesting is this – the Anti-Inflammatory Therapeutics Market is expected to reach $106.1 billion by 2020 according to the Allied Market Research website.

STEP 3: Excess Fructose & Refined Carbohydrates (Sugars & Starch) in Your Blood

Fructose, refined and unrefined carbohydrates, glucose and starch are chains of sugar molecules linked together. That Middle age spread is NOT MIDDLE AGE SPREAD, but a serious warning that excess fructose and refined carbohydrates in your diet are being stored as fat inside your abdominal area by your liver.

STEP 3.1: Excess Fructose

“Fructose is the sugar naturally found in fruit, and it is the sweetest tasting naturally occurring carbohydrate. Only the liver can metabolize (process) fructose, as this sugar does not circulate freely in your blood. Your brain, muscles and other parts of your body cannot use fructose directly for energy. Fructose causes slow accumulation of fat in the liver” says Dr Jason Fung in The Diabetes Code, Prevent and Reverse Type 2 Diabetes Naturally, Chapter 8 The Fructose-Insulin Resistance connection, pages 94-105.

Fructose is 7 times more likely than glucose to form Advanced Glycation End-Products (AGE’s): THIS MEANS: Glycation is when glucose attacks and attaches itself to your red blood cells. – This deforms your red blood cells and causes them to damage the internal linings of your arteries This process triggers unresolved systemic chronic inflammation. A1C (HbA1C) – Glycated Hemoglobin is an essential test for you to get and then continually monitor.

 STEP 3.2: Excess Refined Carbohydrates

Refined carbohydrates have had the protein, fat, and fiber removed. This means refined carbohydrates lose their ability to make you feel full (satiated) after eating them. This makes you want to overeat them. Foods that contain refined carbohydrates are: sugars, grains, cereals, bread, baked products, fruit, fruit juice, drinks, and root vegetables.

STEP 4: Too Much Omega 6 fat & Too Little Omega 3 fat in Your Blood Cells

The imbalance of omega 6 to omega 3 fats, trigger inflammation inside the cells or your body. A dangerous imbalance can be found in blood cells when an omega 3 blood test is carried out.  According to British Cardiologist Dr. Aseem Malhotra in his book, The Pioppi Diet, ratios of omega 6: omega 3 are concerning. Here are some examples:

  • Hunter-gather ancestors – 1:1 Omega 6: Omega 3 ratio
  • Modern Western Diet – 25:1 Omega 6: Omega 3 ratio
  • Rural India – 5-6:1 Omega 6: Omega 3 ratio
  • Urban India – 40:1 Omega 6: Omega 3 ratio

 STEP 5: Evidence-Based Natural Anti-Inflammatory Diet Plan Recommendations

5.1: The Pioppi Diet A 21 Day Lifestyle Plan by whistle-blowing British Cardiologist Dr. Aseem Malhotra, and film-maker Donal O’Neill.

5.2: The Diabetes Code, Prevent and Reverse Type 2 Diabetes Naturally by Dr. Jason Fung

STEP 6: Two Blood Test Recommendations

These let you know if your current diet and food, have too much fructose and refined carbohydrates, or too much omega-6 fat in your blood cells. Too much of either, trigger inflammation inside your body.

 STEP 6.1: Know Your Numbers for A1C – HbA1C

A1C – HbA1C means that the blood glucose from every carbohydrate (grains, cereals, fruit, juice, low-fat products, natural & processed sugars) family member you eat, are attacking (attaching themselves to) your red blood cells in a process called glycation. This damages the inside of your arteries walls.

Your natural anti-inflammatory diet plan goal for real health and wellbeing is an AIC (HbA1C) percentage of 0%.

 STEP 6.2: Know Your Numbers for Too Much Omega 6 Oils & Trans Fat is in Your Blood Cells and Too Little Omega 3 Oils

This is a little know test. But thankfully it is available so you can get vital information about the types of fats – good & bad – that your body has had to use to construct your blood cells with.

The Omega-3 Index Complete fatty acid profile test includes Omega-3 Index Trans Fat Index Omega-6: Omega-3 Ratio Aa: EPA Ratio and 24 individual fatty acid values. Personalized recommendations and up to date recommendations based on current science come with this blood test.

 Now I want to hear from you. What have you learned from this evidence based post? Have the two recommended books and tests helped you make changes? What have you tried that works for you?

8 thoughts on “Natural Anti-Inflammatory Diet Plan in 6 Steps

  1. Tom Priesmeyer

    Very interesting, and thorough article on an Anti-Inflammatory Diet Plan, and about inflammation itself. I had no idea that inflammation could be attributed to so many serious diseases. I knew that it was a problem, and that it could lead to other more serious conditions, but this is a real eye opener. I know that diet is key to much of how we control our own health. If more people realized that if you change your diet, you change your life, there would be much less misery in the world. Thank you for all of this very important health information. I must bookmark it so that I can refer to it as needed. Tom

    Reply
    1. Citizen Science by RJ

      Hey Tom,
      I’m pleased that you are going to bookmark – this ‘Natural Anti-Inflammatory Diet Plan in 6 Steps’ post. This means that my information is is helping.

      Reply
  2. STACI Kreegher

    Wow what a comprehensive site. You have lots of excellent information in this post. It makes you really well informed by the end of the article. I will have to re read at another time to fully ingest everything.
    Kind wishes
    Daisy

    Reply
  3. Jason

    Great article! Love the way you explain everything and how we should be eating and getting back to. I totally agree with you that instead of doling out all these prescriptions to people maybe they should be taking a look at what is causing all these health issues in the first place! It’s all a money game to these people that provide the manufactured food and pills “to make you feel better” all they care about is the bottom line $$$ and not our health. Dr. Fung is awesome BTW seen him in documentaries about cancer and the foods we should be eating. I’ll be taking a look at the books you’ve recommended as well and thanks again for the article.

    Reply
    1. Citizen Science by RJ

      Hey Jason,
      I agree with everything you say. Is is sooooo sad that business profit comes before our health quality. I find that it is great news that you have heard of Dr Fung’s book and may look into the books…You’ve made my day! YEA

      Reply
  4. Eco_Catherine

    This is a very interesting post, jam-packed with information and backed up by evidence. Thank you for providing me with all of this information. I always knew that high fructose corn syrup was unhealthy but didn’t know why. Can you tell me the difference between fructose and high fructose?

    Reply
    1. RJ Post author

      Hi Eco_Catherine,
      I’m pleased that you like this evidence based post. My entire site is evidence based.
      Fructose is the sugar combined with glucose that is in fruit. High fructose is refined from corn. Both variegates of fructose bypass insulin and are processed in the liver where surplus is stored as fat. But still increases A1c levels. The fructose & glucose content of fruit ought to be concerns when ever anyone is pre-diabetic or want to reverse Type 2 diabetes.

      RJ

      Reply

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