We know the Mediterranean diet to be a heart healthy diet. But did you know that Dr. Weil’s Anti-inflammatory diet has similarities that are hard to miss?
The reason for those similarities is that both of these healthy eating guides ensure that our internal organs and immune system are receiving the best nutrition to operate in peak performance and to minimize chronic inflammation, a cause of long term illness.
These diets largely consist of plant foods including fruits, vegetables, whole grains, nuts, legumes, seeds, olives and olive oil as the basis of most meals. Fish and shellfish, herbs and spices round out the nutrition in measured proportion.
But wait! What about those whole grains? Does this exclude those that can’t eat whole wheat or other gluten grains from realizing the health benefits? With a few tweaks, these healthy eating guides can be gluten free and foster neurological and gut health as well!
Chronic inflammation and your health
Avoiding chronic inflammation is a focus of these diets. In the simplest form, inflammation is our body’s immune system response to heal injury or stop foreign invaders such as bacteria.
However, many other factors cause the immune system to over react and produce a chronic state of inflammation as a result. In this state, the immune system’s activity may damage the body and also create the opportunity for disease to flourish. This is known as ‘autoimmune’.
Certain food substances, additives in processed foods and sugars are known to be among the factors that put the immune system into overdrive. Healthy eating diets, such as the Med or Anti-inflammatory diet, aim to exclude or limit these.
One such food substance is gluten. Gluten is comprised of multiple proteins and peptides typically found in wheat, rye, barley and triticale. For those with Celiac, gluten intolerance or gluten sensitivity, the immune system sees gluten as a foreign invader. Consistently ingesting gluten for these individuals causes a state of constant immune response, or chronic inflammation.
How then can whole grains be included in the Mediterranean or Anti-inflammatory diets without exposure to gluten?
Gluten free does not mean grain free
According to Oldways, a non-profit education organization founded to combat the rising prevalence of "pseudo foods" on the market and the threatening tsunami of chronic diseases propelled in part by poor eating habits, the Med diet is one proven approach to optimal health.
Oldways’ Director of Food and Nutrition Strategies and Manager of the Whole Grains Council Cynthia Harriman understands that the whole grain aspect of this healthy diet seems difficult for those with Celiac and gluten sensitivity. “What most people think is that a gluten free diet means grain free,” she explains. “Grains such as brown rice, millet and corn are gluten free and are whole grain. They’re at their healthiest if not overly processed."
Gluten free not typically better nutrition
Drs. Vikki and Richard Petersen, D.C. C.C.N. of HealthNOW Medical Center identify with the Med and Anti-Inflammatory diets and categorize foods as either beneficial or damaging. “Foods that offer anti-inflammatory properties are largely fruit, vegetables and fish oils,” says Dr. Vikki Petersen. “Refined foods and sugars create an insulin response in the body which is inflammatory and stresses the adrenals often resulting in weight gain. For those with Celiac or a gluten sensitivity, consuming gluten sets up a similar inflammatory result."
Their book “The Gluten Effect” describes the digestive and neurological damage triggered by gluten in a percentage of the populace and offers a path to healing both through specific nutrition.
Dr. Vikki cautions, “Substituting refined gluten free products for those containing gluten often isn’t a nutritious choice. Most gluten free products are refined starches that offer little nutrition and can add to the inflammation factor.”
The gluten free Med diet
“The gluten free diet is similar to the Med diet because many healthy fresh foods are also gluten free. Both diets put an emphasis on fresh, not processed, foods,” states Suzanne Simpson, a Registered Dietician working with Dr. Peter Green’s team in the Celiac Disease Center at Columbia University and a Celiac herself. “Heavily refined packaged foods tend to be low in fiber, vitamins and minerals.”
Indicating that many gluten free packaged foods also lack nutritional fortification, she adds, “Iron fortification, as an example, is a small cost to the manufacturer but it is not typically done.”
Whole grains recommended to her patients are high protein grains such as quinoa, buckwheat, amaranth, gluten free oats and teff. These grains have been available as flours for home baking for awhile and some manufacturers of gluten free products are now using them.
Following the diet is a challenge for most people
As to why most people don’t embrace the Mediterranean or Anti-inflammatory diets? Cynthia Harriman laughs, “A dichotomy exists in people’s minds between what tastes good and what is good for you. The facts? The delicious taste people seek from their food is available in good-for-you foods with simple preparation.” Her example? Vegetables simply sautéed in olive oil with a little onion and garlic that wowed a doubting crowd of diners she was traveling with.
Suzanne Simpson promotes preparing foods ahead of time for the freezer to overcome the inconvenience of having to cook at the end of a long day. “It comes down to a willingness to change your lifestyle to accomplish the goals,” she indicates. This is an attitude she encourages her patients to embrace.
“If I can prepare kale in a way that my family enjoys,” Dr. Vikki shares, “then anyone can find a way to enjoy their vegetables and eat a healthier diet.”
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