Aamir Khan loses 18 kg by changing what he ate: Can his anti-inflammatory diet work for you?

In fact, an anti-inflammatory diet is one broader umbrella that works for almost everybody. Once inflammation goes down, the body’s insulin sensitivity increases, blood sugar stabilises, fat burns up faster and the risk of long-term complications like heart disease, fatty liver and obesity goes down. “This diet is closer to the Mediterranean diet of fresh and whole foods. Simply put, it involves cutting out any food that comes out of a packet, even sauces, frozen meats, spice paste, tomato ketchup, cereals, breads and cookies. No fizzy drinks. These are everyday items that we use daily without knowing their effects,” explains Vashisht. Here’s how you can plan your own anti-inflammatory diet with her tips:

What is an anti-inflammatory diet?

Put simply, it is a diet rich in fruits, vegetables, whole grains, antioxidants, lean meats, cheese and yogurt.

You must eliminate refined oils and flour, processed meats, gluten and nightshade vegetables (those which grow in the shade and night, including tomatoes, eggplants, potatoes, bell peppers). While some nightshade vegetables may be nutrient-rich, they contain lectins, which are proteins that can interfere with nutrient absorption and potentially cause inflammation in those already affected.

What are anti-inflammatory fruits and vegetables?

I would choose berries, apples, papaya and citrus fruits. All berries are rich in antioxidants like anthocyanins (which give each berry their distinct colour) and ellagic acid, which can reduce inflammation. Cherries are rich in anthocyanins and other phytochemicals that offer anti-inflammatory benefits. Pomegranates contain ellagitannins, compounds that have been proven to reduce inflammation in the body. Pineapple contains an enzyme called bromelain, which subdues inflammation. A review of 21 studies indicated that drinking 100 per cent orange juice significantly reduces inflammatory markers.

Apples have polyphenols, which reduce inflammation throughout the body, and are rich in fibre, which balances gut microbes and regulates blood sugar levels. A sound gut health automatically reduces inflammation. Avocados are antioxidant-rich while being a source of good fats.

Go for leafy greens and non-starchy vegetables. Spinach and kale are packed with vitamin K and other anti-inflammatory compounds. Cruciferous vegetables like broccoli, cauliflower and Brussels sprouts contain sulforaphane, an antioxidant that can reduce inflammation. Beet, bottle gourd, carrots and lady finger help lower cell damage. Drop brinjals, potato and yam.

What should the macronutrient pie look like — carbohydrates, proteins and fats?

Wholegrains like millets, brown rice and oats are complex carbs, which control blood sugar spike as they break down over time in the body while contributing to satiety. Good fats can come from nuts, seeds, olive oil and cold-pressed mustard oil. Omega-3 or the good fats can be sourced from walnuts, flaxseed, chia seeds and fatty fish. Use natural fats instead of processed oils while cooking. Protein can be obtained from lentils, egg whites, fish, tofu. Use spices like turmeric, ginger, garlic and cinnamon.

Of course, ensure adequate hydration, avoid alcohol and excess caffeine.