Foods for reducing inflammatory markers:
In a small study of men aged 18 to 40 years, eating a cup (150 g) of boiled white potatoes, yellow potatoes (Yukon Gold), or purple potatoes every day for 6 weeks was associated with reduced inflammation and DNA damage (measured by plasma 8-hydroxydeoxyguanosine [8-OHdG], protein oxidation, lipid peroxidation, C-reactive protein [CRP], inflammatory cytokines, lymphoproliferation, NK cytotoxicity, and phenotypes). Researchers found that those who consumed the yellow and purple potatoes were much lower in oxidizing agents than the white potatoes. This study tested 8-OHdG which is an oxidized nucleoside of DNA excreted in the urine during DNA damage. It is known to be a marker of oxidative stress and possibly linked to cancer and other diseases. Level of 8-OHdG was lower in men who consumed either yellow or purple potatoes compared with white potatoes. The men who ate yellow potatoes had lower levels of IL-6 and exhibited less DNA damage compared with the men who ate white potatoes. Purple-potato eaters had lower levels of a different inflammatory marker, C-reactive protein, compared with white-potato eaters. Researchers suspect the rich pigments in colored potatoes help protect cells, tissue, and DNA from the free radical injuries that initiate inflammation. (10) Dietary change may improve markers of inflammation. Researchers randomly assigned 30 obese patients to two low calorie diets: calorie-restricted legume-free diet and calorie-restricted legume-based diet, prescribing 4 weekly different cooked-servings (160-235 g) of lentils, chickpeas, peas or beans. At the end of 8 weeks, people in both groups lost weight but weight loss was greater in the subjects in the legume-based diet (-7.8% vs. -5.3%; p = 0.024). The legume-based diet also resulted in a significantly higher reduction (% change from baseline values) in C-reactive protein (CRP) (~40% vs ~5% reduction in lab values) and complement C(C3) (~80% vs ~40%) both inflammatory markers. Even after the researchers controlled for the effects of weight loss on these markers, subjects in the legume-based diet had less apparent inflammation. (11)