It’s possible to get confused in an era of over-information when it comes to nutrition, especially when a lot of the advice out there seems to contradict itself. Luckily, there’s one thing that experts all seem to agree on when it comes to diet and health, and that’s keeping inflammation low.
Why It’s Smart to Keep Inflammation Low
“[Inflammation] is a response from your immune system that occurs when your cells have been damaged, explains Amy Shapiro, MS, RD, CDN and founder of Real Nutrition. “This causes the body to release chemicals, antibodies, and proteins, which increase blood flow. For chronic inflammation, this response lingers, eventually causing damage to organs or tissues.” However, not all inflammation is bad. In fact, inflammation is our body’s natural way of protecting against harm. The important distinction lies in the difference between the two types of inflammation: acute and chronic. “Acute inflammation is what happens with a cut or scrape, but chronic inflammation is inflammation that is present for a longer period of time,” says Rhyan Geiger, RD, owner of Phoenix Vegan Dietitian. “Having chronic inflammation can lead to fatigue, pain, and [gastrointestinal] issues. Dealing with chronic inflammation for a long time can make the body’s inflammatory response damage healthy cells and potentially lead to additional chronic diseases like heart disease or arthritis.” According to Shapiro, chronic inflammation can also lead to smaller (but important) day-to-day issues such as fatigue, weight loss or gain, and mood disorders like anxiety and depression. Needless to say, no matter what dietary philosophy you may subscribe to, chronic inflammation is something we all should avoid.
The Benefits of Eating an Anti-Inflammatory Breakfast
When it comes to managing inflammation, food can play an important role. “Foods can help to decrease inflammation based on the antioxidants, vitamins, and minerals they contain,” says Shapiro. “They can also increase inflammation if they are full of sugar, processed ingredients, chemicals, and more.” Both dieticians agree that breakfast is an important place to start when trying to eat in a way that supports a healthy lifestyle and helps fight inflammation. In addition, Geiger notes that having a nutrient-dense meal in the morning increases your energy levels, promotes cognitive function so you stay alert during the day, and can lead to making better food choices throughout the day. “Starting the day out with refined carbohydrates like added sugar can cause an increase in your blood sugar and a ‘crash’ shortly after,” she explains. This can lead to the desire to snack throughout the day, reach for another sugary option, or take a midday nap.
Reducing Sugar Intake
If you’re looking to avoid the crash, as well as steer clear of inflammation-promoting foods, Shapiro recommends watching out for hidden sugars, which are often lurking in many “healthy” breakfast products like yogurts, granola, and cereals. Both nutritionists also recommend limiting white bread products and baked goods, as they quickly turn into sugar in the body. The constant blood sugar roller coaster that comes with eating foods high in sugar can cause hormonal fluctuations and inflammation—the opposite of starting off your day on the right foot. The good news is that by making smart breakfast choices, you can manage your energy levels, promote overall health and wellness, and prevent inflammation. Here are some fantastic, anti-inflammatory breakfast ideas to start your day off right.
Anti-Inflammatory Breakfast Ideas
If you don’t eat eggs, try a tofu scramble with turmeric. “Turmeric has an active compound called curcumin that’s been shown to provide anti-inflammatory effects,” Geiger says. Geiger recommends adding frozen avocado to your smoothie for a creamy, nutritional boost. “Avocados have carotenoids and tocopherols, and both help reduce the risk of chronic disease.”
