Obesity is known to cause chronic internal inflammation which can result in insulin resistance and ultimately Type 2 diabetes. Uncontrolled weight, chronic internal inflammation, and diabetes can then lead to complications like heart diseases, stroke, kidney problems, and diabetic retinopathy. So if you’re overweight and diabetic, you need to start making lifestyle changes now to prevent the development of these complications.
One type of diet that can help you reduce chronic inflammation associated with obesity and prevent the worsening of diabetes is the anti-inflammatory diet. But what is an anti-inflammatory diet, and what are the foods known to reduce inflammation?
The Anti-Inflammatory Diet
Anti-inflammatory diets may have the potential to help combat the silent and chronic internal inflammation caused by obesity which contributes to the development of insulin resistance and diabetes. This type of diet includes foods that have anti-inflammatory effects. Some of these include:
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- Green, leafy vegetables like kale, red cabbage, collards, and Brussels sprouts.
- Citrus fruits like lemon, orange, grapefruit, lemon, and lime. Other anti-inflammatory fruits are strawberry, pineapple, cranberry, and cherry.
- Nuts like peanuts, hazelnuts, and walnuts.
- Seeds like sunflower seeds.
- Herbs and spices like basil, oregano, gingko biloba, as well as ginger and sage. Turmeric, garlic, and cayenne also have anti-inflammatory properties.
- Oils like olive oil.
- Legumes like black beans and kidney beans.
- Fatty fish like sardines as well as salmon and cod also have anti-inflammatory effects.
Because inflammation also triggers the production of free radicals which contribute to diabetes, it’s important that you also include foods rich in antioxidants like pecans, artichoke, cilantro, kiwi fruit, and avocado.
As for beverages, do include green and white tea in your diet since they also have anti-inflammatory properties. Avoid store-bought juices; instead, choose raw, fresh juices like lemonade and orange juice.
Addressing the Cause
Going on an anti-inflammatory diet is not enough to prevent diabetes though, but you also have to address the root cause of the chronic internal inflammation, which is obesity. So in addition to the anti-inflammatory diet, a good exercise program is also needed to burn excess body fat and combat obesity.
According to the American Diabetes Association, you need to have at least a total of 150 minutes of aerobic exercise, so that’s only about 30 minutes per day for five days a week. The activity should be moderate to vigorous intensity to burn fat.
Examples of aerobic activities are brisk walking, bicycling (can be stationary cycling), swimming, running, jogging, and dancing.
