INFLAMMATION & SUGAR

I've had several good weeks of relatively reduced pain with some improved mobility until this past Monday evening. The old familiar burning joint pain and stiffness returned. The exhaustion was immediate undoing the wellness I had been feeling.
Wednesday, as I rested in frustration and fatigue I reviewed if I had added different foods to my diet.
I had made some gluten free shortbread and shortbread cookies that required added white sugar. I had eaten corn for two days straight along with white potatoes. These foods I don't usually eat. Also I was having my banana each morning. 
Wednesday evening I started to investigate white sugar and high gylcemic foods. Voila!!
White sugar is a major culprit in the inflammatory process, along with high gylcemic foods such as the white potatoes, corn and banana I was eating.
Last night's supper was mashed sweet potatoe(which is Ok)with tofu sour cream and fresh cut vegetables. Thursday morning, no burning in my joints with less pain, some stiffness to my hips and shoulders and less fatigue.
Here's one of the many articles I researched.


Sugar and Inflammation

By Andrew Pacholyk, MS, L.Ac.

One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. Staying away from sugar and high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar, is one of the best ways to decrease inflammation. C-reactive protein (CPR) is a key factor of inflammation. In a major study, published in the New England Journal of Medicine, people with elevated CRP levels were four and one-half times more likely to have a heart attack. Not only is elevated CRP more accurate than cholesterol in predicting heart attack risk, but high CRP levels have turned up in people with diabetes and pre-diabetes and in people who are overweight. [58, 59,61]

When blood sugar goes up rapidly, sugar can attach itself to collagen in a process called "glycosylation," or the Browning Reaction, increasing inflexible and inflammation. CRP is not found in foods. However, its levels in the body are strongly influenced by diet.

A recent study by Simin Liu, M.D., Ph.D., of the Harvard Medical School found that women who ate large amounts of high-glycemic (or diabetes promoting) carbohydrates, including potatoes, breakfast cereals, white bread, muffins, and white rice, had very high CRP levels. Women who ate a lot of these foods and were also overweight had the highest and most dangerous CRP levels. [62].

The body makes CRP from interleukin-6 (IL-6), a powerful inflammatory chemical. IL-6 is a key cell communication molecule, and it tells the body's immune system to go into asperity, releasing CRP and many other inflammation-causing substances. Being overweight increases inflammation because adipose cells, particularly those around the midsection, make large amounts of IL-6 and CRP. As blood sugar levels increase, so do IL-6 and CRP. Both overweight and high blood sugar levels increase the risk of heart disease, very likely because of the undercurrent of inflammation. [61].

The best way to deal with cravings is to very carefully control blood sugar and insulin by staying away from the simple carbohydrates and eating more protein. In a few days, blood sugar will stabilize and cravings will go away. Good (complexed) carbohydrates, which are low on the glycemic index include: apples, asparagus, beans, broccoli, blackberries, blueberries, cabbage, cantaloupe, citrus fruits, green beans, honeydew melon, kiwi, leafy greens, peaches, pears, plums, raspberries, spinach, strawberries.

Bad (simple) carbohydrates, which are high on the glycemic index include: bananas, breads, carrots, cereals processed with added sugar, corn, French fries, French toast, fruit juices, mangoes, pancakes, papaya, pasta, peas, popcorn, white potatoes, white rice, sugar, waffles.

Dietary fats also influence inflammation. Most omega-6 fats, found in margarine and corn and safflower oils, are the basic building blocks of arachidonic acid and prostaglandin E2, two of several key inflammation-causing substances in the body. In contrast, omega-3 fats, found in fish, fish oils, and vegetables, have an inflammation-suppressing effect. [63]

Gamma-linolenic acid (GLA) is an omega-6 fat that enhances the anti- inflammatory effect of omega-3 fats. Both GLA and omega-3 fish oils have been found helpful in arthritis and other inflammatory disorders. [64,65] GLA is found in leafy green vegetables and dietary supplements. Similarly, oleic acid, an omega-9 fat found in olive oil, walnut oil, sunflower oil, soybean oil, canola oil, avocados, nut butters and macadamia nuts have anti-inflammatory properties.

Good sources of protein include: Fish such as sardines, salmon, cod, haddock, halibut, snapper and tuna. Meat and poultry include: turkey, chicken with no skin, occasional lean beef, lean pork and lean ham. Soy products are also a great source of protein. Also included are egg whites, low fat cottage cheese, milk and yogurt.
Copyright 2006 Andrew Pacholyk

Gluten Free and Vegan Cold All Things Soup

I came across the Vegan Mulligatawny Detox Soup Recipe by Gluten Free Goddess. The list of ingredients made my mouth water. I knew I would puree it into a beautiful thing.

However, I did add and change some things. Mostly it is still Karina's recipe.

I thought this would make a great chilled soup or thick "shake" drink.

With Humidexs of greater than 40 degrees Celsius expected, this soup would be a good hot weather all in one meal.

Here's Karina's recipe. My changes are in blue.

Vegan Mulligatawny Detox Soup Recipe

1 tablespoon avocado oil (used medium ripe avacado chopped)
4 cloves garlic, minced1 inch fresh ginger, grated
2 teaspoons mild GF organic curry powder (3 tsps mild curry powder) 
1 teaspoon organic turmeric (2 tsp turmeric)
1/2 teaspoon cayenne pepper, more or less, to taste
1 tsp cinnamon
1/2 tsp nutmeg1 medium sweet or red onion, peeled, diced
4 medium carrots, peeled and diced
1 cup cauliflower florets, chopped
2 large Granny Smith apples, peeled, cored and diced
1 medium sweet potato, peeled and diced
2 heaping cups thinly shredded cabbage
1 quart fresh spring water(2 - 330ml unsweetened coconut water, 4 cups spring water)

2 cups organic Super Veggie Juice (1 - 796ml/28oz diced tomatoes)

1 14-oz. can organic chick peas , drained

A small pinch of sea salt, to taste(no salt, it was in the tomatoes)

1 cup brown Jasmine Basmati Rice

12oz block of silken tofu

 
1-14 oz can coconut milk, stirred(1 - 400 ml "Lite" coconut milk)

Juice from 1 medium lime, or to taste(1/4 cup lemon juice)

1-2 teaspoons gluten-free brown rice syrup(1 TBSP liquid agave, even maple syrup would be good))

For garnish:
Thin apple slices or shredded apple
Chopped fresh cilantro, if desired

 

For a slow cooker:

Combine all of the ingredients in a slow cooker except the coconut milk, lime juice and brown rice syrup. Cover and cook on high according to your manufacturer's instructions for cooking vegetable soup. When the veggies are tender, add in the coconut milk and lime. Taste test. Add brown syrup to taste. Heat through 15 minutes.

For stove top:

Heat the avocado oil over medium high heat in a medium size soup pot. Add the garlic, ginger, curry, turmeric and cayenne and briefly stir for to season the oil. Add the onion, carrots, cauliflower, apples, sweet potato and cabbage, and sauté until softened, about 7 to 10 minutes.

Stir in the spring water and chick peas; season with a touch of sea salt, if desired. Bring to a boil and reduce heat, cover and simmer the soup, stirring occasionally, until vegetables are tender, about 20 to 30 minutes.

Add the coconut milk, lime juice and brown rice syrup. Stir well. Taste for seasoning adjustments. Heat through gently; don't boil.

Options:

If you desire a smooth soup, puree the soup with a hand held immersion blender (or puree- carefully- in small batches, tightly covered, in a blender or food processor ) until smooth. Return the puree to the soup pot. Heat over low heat until serving.

If you prefer more texture, puree only half the soup, or mash lightly with a potato masher until you have the consistency you desire.

It is also beautiful left as is, as a hearty, chunky stew.

Serves 4-6.


My notes: STOVETOP:I added 1/2 of the coconut water to steam saute the onions, garlic and spices. Then added the rest of the fluids, vegetables, apple, rice and tofu. Covered with a tight lid, cooked on medium heat for 1.5 hrs or until root vegetables are soft. Then added the coconut milk, lemon juice and agave.When cooled I blended the soup until creamy in my VitaMix.

Chill and serve very cold as a drink or heat up for a great soup.

Next time I'm going to try putting all the ingredients in a roasting pan covered and bake for a couple of hours until veggies are soft.

Also I'm going to grate everything with the food processor to speed up the cooking.I made 3.5 litres