goodandevil

  The Good | Staying Informed About All Sides of a What Seems Too Good to Be True

As I’ve mentioned in a few articles, my interest in healthy eating and cooking got quite a boost thanks to the quick read SuperFoodsRx by Dr. Steven Pratt. About a month ago I found another truly unbelievable information source, completely free online, that provides nutritional data on pros and cons, nutrient density, nutrient makeup, nutrition facts, and more.

One of the nicer contributions is a pair of indices: the Glycemic Index of that particular food, and how it ranks in terms of its inflammation factor. My disease in particular is purported to be prone to oxidative stress, so I wanted to know if even the healthy items I was digesting had a way to be “out to get me.” Therefore I compiled this list of only the Superfoods and so-called “sidekicks” (similar nutritional makeup as the main food, can act as a substitute, just not best of class) that I deemed safe for dinner consumption.

Then I used the site I described above, http://www.nutritiondata.com/ (the link goes to the same page through which I found the site) to pair each food item with its respective inflammation factor to allow you to make the same informed decisions without having to do the cross-referencing yourself. Enjoy!

Superfood/Sidekick | Inflammation Factor

Broccoli 79 to 98 (spears)

Brussels Sprouts 103

Cauliflower 32

Avacado 49

Asparagus 112

Artichokes -4 (raw) / 3 (cooked)

Beans

Lentils -15

Green peas 28

Sugar snap peas 16

Garbanzos -128

Blueberries -16 (frozen) to -28 (raw)

Purple grapes

Cranberries -4 (raw) to -130 (dried)

Strawberries 28

Blackberries 6 (raw) to -24 (frozen)

Raspberries 1 (raw) to -127 (frozen)

Cinnamon -4

Garlic 2573 (powder) to 4873 (raw)

Onion 794 (powder) to -49

Scallions 304 (raw)

Chives 0

Kiwi

Pineapple 65 (raw)

Honey -1262

Yogurt -115

Oats -410 to -60 (instant)

Wild rice -103 (cooked)

Brown rice -161

Couscous -98

Barley -127

Wheat -40 to -49

Oranges 3 to 10

Tangerines (Mandarin Oranges) -22

Limes 2 to 15

Pumpkin 334 (canned unsalted)

Carrots 209 to 245

Tomatoes 18 (cooked produce) to

-3 (whole) to -19 (stewed) to -24 to -32 (all other canned including paste and sauce)

Turkey -61

Skinless chicken breast -22 to -29

Walnuts -174

Almonds 276

Extra-virgin olive oil 1137

(Ground beef is not a SuperFood but maxes out at -7 for 90/10)

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