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Chronic Inflammation:Tips and Information
Information to help you take best advantage of your meal plan.
With our Chronic Inflammation Meal Plans, you stack the odds in your favour. To take maximum advantage of our meal plans, take the time to read the information below.
Important Advice and Useful Tips
What you SHOULD do
- Opt for certified organic products whenever possible, to reduce the consumption of products that may contain contaminants and pesticide residues.
- Consume alkaline mineral water, high in bicarbonate (>700 mg/l) and calcium (>200 mg/l) and low in sulfate (SO4).
- Vitamin D supplements are recommended during Winter in Canada and Northern Europe because of the lack of sunshine and the minimal amount of this vitamin in the local population. Before consuming supplements, consult your doctor to verify if it suits your condition.
- Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
What you should WATCH OUT for
- If you wish to buy sugar, choose raw unrefined whole sugar. It is called Sucanat in Canada and the USA. In Europe, various brands sell it as: “Organic Whole Cane Sugar”. Make sure you don’t confuse it with refined brown sugars like brown sugar, panocha, demerara, or other sugars which consist of crystals. Brown sugar is white sugar coloured with molasses.
- If you eat dried fruits (prunes, apricots, etc.), do so with moderation and choose the ones that are certified organic as they guarantee the absence of sulfites (preservatives).
- Choose gluten-free breakfast cereals without no added sugar.
- Balsamic vinegar may contain sulfites. We use balsamic vinegar in very small quantities. Yet if your personal tolerance does not allow you to consume it, you can substitute it with other vinegars or lemon juice.
- Wheat and corn hide in a large number of processed and prepared foods. Such is the case, for example, with starch, soy sauce, etc. Learn to read labels to identify terms that indicate the presence of gluten or corn, explicit or eventual (“may contain”).
- Reduce your consumption of red meats.
What you should NOT do
- Regarding fat:
- Palm and coconut oils should be used in moderation because of their saturated fat content.
- Avoid trans fats. Eliminate shortening and margarine containing hydrogenated or partially hydrogenated oils. If you consume margarine, choose one which contains: > 50% of unsaturated fats, >10% of Omega-3, < 25% of saturated fats, < 1% of trans fats. (i.e., for a 10g serving, > 5g of unsaturated, fats, > 1g of Omega-3, < 2.5g of saturated fats, 0g of trans fats.)
- Avoid refined oils, i.e. oils that have been subject to heat and/or a chemical treatment. Replace them by cold pressed virgin oils.
- Regarding beverages:
- Avoid drinking fruit juice because of its fructose content, and commercial vegetable juice because of its sodium content. If you want to drink juice, press your own vegetable juice.
- Avoid soft drinks (regular and diet), sports drinks and energy drinks.
- Limit your alcohol consumption as much as possible. If you want to drink wine, choose certified organic wine that contains a minimal amount of sulfites.
- Avoid cooking animal protein (meats, eggs, etc.) and certain vegetables (potatoes and plantains) at temperatures higher than 110°C to prevent the formation of glycotoxins, especially meats and fish cooked at high temperatures (grilling, frying and barbecuing).
- Avoid processed foods. Avoid, in particular, deli meats, bacon, powdered egg whites, fries, and crisps/chips.
- Avoid consuming added fructose.
- Reduce your consumption of refined white sugar as much as possible.
- Limit the consumption of refined white salt as much as possible. Opt for iodized sea salt.
- Avoid any food that contains wheat, rye, kamut, barley, oats, spelt and corn.
- Avoid beers made from barley. It’s better to drink gluten-free beer made from millet, buckwheat, quinoa or rice.
- Avoid all animal dairy products (milks, yogurts, butter, ice cream, cheeses, etc.) as well as by-products of animal milks that may appear under names such as ‘milk protein’, ‘milk ingredients’, ‘modified milk ingredients’, or ‘milk powder’ in the ingredients list of products that you buy.
- Avoid milk powder. Check the list of ingredients in the foods you buy. Make sure that they don’t contain any “milk proteins”, “milk ingredients” or “milk powder”.
FAQ: Chronic Inflammation
Can I eat oats?
Oats, even if certified organic and gluten-free, must be eliminated from the diet.
Can I drink soy beverages?
Consumption of soy products is still very controversial. As a precaution, it is advisable not to consume more than 250 ml (1 cup) of soy beverage per day. Almond and rice beverages can be consumed to replace milk as long as they have been fortified.
Can I eat dried fruits?
Dried fruits can be eaten*. However, remember that a healthy diet is based on variety and that no food is “miraculous”, so make sure to consume dried fruits in reasonable amounts. What’s more, sulfites are added to dried fruits to prolong their shelf life and improve their colour. Many people are sensitive to sulfites and that is why it is advisable to opt for certified organic dried fruits that are sulfite-free.
*Dried figs are an exception. They are very rich in glycotoxins and so it would be best to limit them.
Which cereals can I consume for breakfast?
Prefer a breakfast cereal with high nutritive value. Avoid those with added sugar. Here are a few ideas: quinoa cereals with no added sugar, puffed rice with no added sugar, buckwheat porridge, brown rice porridge, etc.
Where can I find gluten-free bread recipes?
We suggest 5 different recipes of gluten-free bread :
Can I replace some recipes or meals during the program?
Yes, of course, you can choose an alternative meal by clicking on the blue “Swap meal” button. This way, you are assured that the chosen recipes are compatible with your hypotoxic diet and that your grocery list reflects those changes automatically. It is also possible to search for recipes that are compatible with your profile. Once you find a recipe that you would like to eat, it is then possible to add it to your meal plan.
Can I eat agave syrup?
Agave syrup should be avoided because it is very rich in fructose. Prefer honey, maple syrup or organic whole sugar cane.
I notice that some recipes contain small amount of refined sugars, such as white sugar or brown sugar. Even if the quantities are small, I would rather replace these sugars by organic whole sugar cane. How to override?
Indeed, this diet advocates the use of raw unrefined sugar cane. In Canada and USA, this sugar is called Sucanat. In Europe, several brands offer this product under the name of “Organic whole sugar cane”. It is a raw sugar made ??by reducing sugar cane juice in the form of pale brown granules, with a distinct and natural molasses flavour. You can substitute sugar or brown sugar with an equal amount of organic whole sugar cane. You will find it in health food stores.
What is homemade soy-yogurt?
Soy yogurt is a yogurt made from lactose-free soy milk, to which yogurt cultures were added. It is prepared in the same way as regular yogurt, using a yogurt maker. You can find the recipe here: Homemade Soy-Yogurt
Why is there white rice in the meal plans? Brown rice is rich in fibre, and I thought it was recommended to avoid white rice.
It’s true that whole grain rice is richer in fibre than white rice. However, since our meal plans are based on the Mediterreanean diet and are full of fruits, vegetables, nuts, and legumes in large quantities, your daily fibre needs are easily met. Too much fibre can encourage faster intestinal movements and discourage adequate nutrient absorption.
Info Nutrition: Chronic Inflammation
The most recent recommendations (references) for treating and lessening the intensity of chronic inflammatory diseases include, on one hand, elimination of foods that may aggravate inflammation and, on the other hand, prevention of the risk of deficiencies by ensuring that 46 nutritional targets are achieved on a daily basis. This brings about positive and sustainable changes.
- No foods that may cause inflammation (animal milks, wheat and other cereals containing gluten, corn, deli meats, etc.).
- Optimal intakes and distribution of carbs, fat and protein
- Optimal intakes of fiber
- Optimal intakes of vitamins and minerals
- Optimal intakes of good fats
- No trans fat and limited amounts of saturated fats
- Limited amounts of added sugars
- Compliance with a low cooking temperature for meat; while reducing meat consumption, especially red meat
- the recommended proportions of the various food groups
- Vegetables and Fruits, including the essential dark green and orange vegetables
- Protein foods
- Whole grain foods
Articles: Chronic Inflammation
IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.