Maximum Health: 6 Steps to Decrease Inflammation


By Rosie Main 

The following is an anti-inflammation diet plan. 

  1. Eat Foods with Protein, Fiber and Healthy Fats to Balance Your Blood Sugar. When it comes to inflammation, we muststart with diet. First, let me kind of shape a meal for you. Ideally, your meals are going to be high in three things: protein, fiber and healthy fats.So protein foods like wild salmon and free-range eggs, high-fiber foods like split peas and figs, and healthy fats like coconut oil and MCT oil are going to help balance out those blood sugar levels. So include lots of protein in your new diabetic diet plan. 

After wild-caught salmon, go for grass-fed beef, organic chicken and turkey. Fiber-rich foods are even more important, including artichokes, green leafy vegetables, celery, nuts and seeds (like chia seeds, flaxseeds, pumpkin seeds, almonds, walnuts, celery). A high-fiber diet will support detoxification and healthy blood sugar levels. Also, start using coconut oil, which is great for burning fat. Coconut oil benefits blood glucose levels, too. Start cooking with coconut oil and using coconut milk or coconut oil in a morning superfood shake. Coconut oil, ghee or grass-fed butter all work for balancing out blood sugar levels. A good diabetic diet plan includes those healthy fatty acids. So remember to get in protein, fiber and healthy fats during all of your meals. 

  1. Eat Chromium-Rich Foods. Ideally, you’re also going to get foods that are very high in a type of mineral called chromium. What is chromium? Chromium plays a role in the insulin-signaling pathways that allow our bodies to control the amount of sugar we take in, helping balance blood glucose levels and giving us stable energy. Chromium picolinateis found in high levels in vegetables like nutrition-rich broccoli, which is the ideal superfood for diabetics in helping balance out blood sugar levels.
  2. Consume Food Rich in Magnesium. Over 80 percent of us suffer from at least a low level of a magnesium deficiency, and it can result in leg cramps, insomnia and, yes, diabetes. Magnesium is essential for cellular health and is a critical component of over 300 biochemical functions in the body. Magnesium has been shown to also help blood sugar levels, soeat magnesium-rich foods like grass-fed beef, certain types of nuts and seeds, and vegetables like spinach and Swiss chard.
  3. Stay Away from Sugar. What’s going to throw off your blood sugar? Sugar and carbohydrates. Now, you want some carbohydrates, butjust a smaller amount alongside healthy fats, fiber and protein. If not, your blood sugar is going to go up and down. Of utmost importance, you want to stay away from all sugar the best you can. In particular, refined sugar rapidly spikes blood glucose — soda, fruit juice and other sugary beverages are the worst culprits. These forms of sugar enter the bloodstream rapidly and can cause extreme elevations in blood glucose. You want to replace sugar with stevia, a no-calorie natural sweetener. A little bit ofraw honey in moderation can be okay, too. Once your diabetes is reversed and you’re where you should be, raw local honey is another sweetener you can consider, as well as blackstrap molasses. 
  4. Avoid Grains.Grains are another problem, especially gluten-containing grains, white flour products, wheat bread, even whole grain breads and oatmeal. These all contain large amounts ofcarbohydrates that are broken down into sugar within a few minutes of consumption. What’s the deal with gluten? Well, it can cause intestinal inflammation, which affects hormones like cortisol and leptin, and can lead to spikes in blood sugar. I would remove all grains from your diet for your first 90 days on this diabetic diet plan, and after that time, you can introduce back in sprouted ancient grains like sorghum flour and kamut in small amounts. 
  5. Remove Dairy from Your Diet, Too. The other foods you want to eliminate are going to be conventional dairy products. Conventional cow’s milk should be eliminated especially for type 1 diabetics. While dairy can be a fantastic food for balancing blood sugar if it comes from sheep or goat milk, or A2 cows, I recommend that you stay away from all other forms of dairy because the A1 casein produced by conventional cows will harm the body andtrigger an immune response similar to gluten.

Sugar is typically the root cause to inflammation and disease. Try this diet first in any endeavor to help decrease inflammation. 

Rosie Main, DC, owns Main Health Solutions at 2300 W. Everest Lane, Suite 175, in Meridian. She is also the host of Maximized Living Radio on 94.1 The Voice and KIDO 580 AM. For more information, visit


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