Tomatoes include vitamin C and lycopene. Lycopene lowers heart disease and cancer risk. Greek yogurt, sliced tomatoes, lemon zest, and mint make a refreshing snack on toast.
Tea or Coffee
Green, black, white, and oolong teas contain polyphenols. Antioxidants in coffee protect cells. Avoid high-fat cream and sugar.
Apples contain flavonols and anthocyanins. Eat the peel, which provides gut-healthy fiber.
Refined grains are inferior to whole-wheat bread, pasta, rice, barley, and oatmeal. They're fiber-rich and nutrient-rich, so your blood sugar won't increase. Substitute brown rice, pasta, and bread for white.
Dark chocolate is your best indulgence! Anthocyanins and catechins are polyphenols.
Refined carbohydrates raise and drop blood sugar because the body burns them fast. White flour, bread, and rice contain them.
Bacon, sausage, hot dogs, and cold meats contain saturated fats. Nitrate preservatives may also increase inflammation.
Calcium and protein from low-fat or non-fat dairy help stabilize blood sugar. Full-fat dairy is unnecessary.
Refined carbohydrates in baked goods cause a blood sugar surge and inflammation. The 80/20 rule applies: Indulge sometimes. Eat non-inflammatory meals 80% of the time and your favorite sweets 20%.
Sugary beverages including soda, juices, hot chocolate, and sweetened coffee might exacerbate inflammation. These drinks are linked to obesity and LDL cholesterol.