Lots of questions about anti-inflammatory diets and IF Ratings
If you've been following the health news for the past couple of years, you've probably tuned into the fact that many experts (including Andrew Weil, Barry Sears, Nicholas Perricone, Leo Galland, and yours truly) recommend an anti-inflammatory diet as a way to forestall aging and disease. For the benefit of those interested in this aspect of nutrition, Nutrition Data displays the IF (Inflammation Factor) Rating of foods and recipes as part of the detailed nutrition analysis.
Over the past few weeks, I've gotten a lot of questions about the IF Ratings of various foods. For example:
Q. Whole grains are supposed to be good for you and have an overall anti-inflammatory effect on the body, but your data on, e.g., barley and oats, indicates a high inflammatory effect. Could you please explain this?
Q. Why is the IF Rating for farmed salmon (-421) so much lower then the rating for wild salmon (+901). Both are salmon. Why there is such a big difference in the IF?
Q. I don't understand why walnuts have a negative IF Rating. I've heard that they are anti-inflammatory because they are high in omega-3 fats.
Q. Can you explain why an apple would be considered an inflammatory food?
First, a bit of background on how the IF Ratings (and I) came to be part of ND:
I developed the IF Rating system in 2005, as a way to estimate the inflammatory and anti-inflammatory potential of foods and combinations of foods. In 2006, I published The Inflammation Free Diet Plan, a book in which I detailed how the IF Rating system is calculated and how to use it. After the book and the IF Ratings were published, NutritionData.com (with my permission) added the IF Ratings to the site as part of its food and recipe analysis. Subsequently, I was invited to be a nutrition advisor for ND.
Even before I become a member of the ND team, I was delighted to make the IF Ratings available as part of NutritionData's analysis. However, one downside of making the ratings more widely available is that they now appear without the explanatory information included in the book. All of the above questions, for example, are addressed in The Inflammation Free Diet Plan.
Let me try to clear up a few of the most common misunderstandings:
Perhaps the most common misunderstanding is that all “healthy” foods are anti-inflammatory and all “unhealthy” foods are inflammatory. It’s a little more complex than that. The IF Rating system evaluates foods according to over 20 nutritional factors, including antioxidants, fatty acid composition, glycemic load, and many other nutrients. Often a food or meal will have a combination of pro- and anti-inflammatory factors of varying strengths, and the IF Rating is able to estimate the net effect of all these factors.
As you can see from the questions above, the IF Ratings often reveal some things that don’t line up with the conventional wisdom. Nonetheless, the ratings are based entirely on the actual nutritional composition of the foods and a little investigation always reveals an objective basis for “surprising” information.
The devil is in the (nutritional) details
In the case of whole grains, they do contain some anti-inflammatory nutrients, in particular zinc and folate. But they also contain a lot of carbohydrates, which tend to increase blood sugar, which tends to exacerbate inflammation. Likewise, the biggest contributor to the IF Rating of apples is the glycemic load, which, while not large, is still measurable. The net effect is a negative rating.
With salmon, it depends on what kind of salmon you’re talking about. Wild salmon is strongly anti-inflammatory, due in large part to its high levels of EPA and DHA, two strongly anti-inflammatory omega-3 fats. Farmed salmon, which is the majority of what is commercially sold, is also high in EPA and DHA. What most people don’t realize is that farmed salmon is also extremely high in arachidonic acid, which is the most inflammatory of the omega-6 fatty acids. This is because farmed salmon eat an artificial diet that is enriched with vegetable oils.
Not surprisingly, the difference in the diet makes a big difference in the nutritional composition of the fish. Like us, salmon are what they eat. So in farmed salmon, the anti-inflammatory benefits of the EPA and DHA are completely overwhelmed by the inflammatory capacity of the arachidonic acid. This is a critical distinction that is completely overlooked in most lists of “anti-inflammatory foods."
And finally, walnuts have a reputation for being anti-inflammatory because they are a good source of omega-3 fatty acids. While this is true, what people often overlook is that walnuts are even higher in omega-6 fatty acids. Research shows that a high ratio of omega-6 to omega-3 fats in the diet promotes inflammation. While eating walnuts increases your intake of omega-3 fats, it increases your intake of omega-6 fats even faster. Although walnuts can be a great part of a healthy, anti-inflammatory diet, eating walnuts alone will not improve the omega-6/omega-3 ratio of your diet.
Foods with negative IF Ratings are not necessarily bad for you!
As I explain in my book, the goal is not necessary to avoid all negatively-rated foods but to bring the diet into balance. Many foods with slightly negative IF Ratings, such as apples, walnuts, and whole grains, are quite healthful. In fact, it would be impossible to build a balanced diet without including foods that have negative IF Ratings.
Keep in mind that inflammation is a healthy and necessary part of the human immune response; so it makes sense that a healthy diet would include factors that support the inflammatory response. The problem is an excessive inflammatory response, driven by an excess of foods that promote inflammatory pathways.
While I believe it's wise to limit or avoid foods that are strongly inflammatory, such as french fries or farmed salmon, there's no reason to avoid wholesome foods like fruits and grains. Just aim to have the sum of all foods eaten in a day to have a positive IF Rating, so that the overall effect of the diet is anti-inflammatory.
I hope that clears up some of the confusion! You'll find answers to more frequently asked questions about the IF Rating system on my author's blog on Amazon.com as well as the book's website Inflammation Factor.com.
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Posted by: fuggy | Oct 10, 2009 9:28:01 PM
Has anyone got an opinion on sparkling mineral water or carbonation?
The sparkling part of mineral water has no anti-oxidants, it just makes the water fizzy. It takes up no room in the stomach, per se, so it may not be given an IF rating.
I am pretty suspicious of it, nevertheless. Anybody had any effect on their inflammation after consuming sparkling versus non-sparkling water?
Posted by: Monica Reinagel | Aug 20, 2009 7:39:00 AM
Lisy, actually, we just finally got it fixed this week! (It was a bear.) If you are still having trouble getting IF Ratings for recipes, send the URL of the recipe in question to me at monica@nutritiondata.com.
Posted by: Lisy | Aug 19, 2009 10:41:21 PM
You answered a comment a year ago regarding fixing the bug that causes the diet calculator to give an NA rating if any food listed does not have an IF rating. It's August of 2009 and it still hasn't been fixed.
Posted by: Sandy | May 16, 2009 3:45:01 PM
I'm very interested on this issue. I'm from Tamaulipas, Mexico and I'd like to get the book, however I haven't seen it here. How can I get it? Is there a Spanish version?
Thank you very much.
Posted by: Robert | Mar 26, 2009 5:04:18 AM
Thanks for such a fantastic site with a wealth of information.
One point of confusion on my part: the Inflammatory Factor rating at the end of the day often amounts to -200 or something of that order and yet when I download the CSV spreadsheet (which I like to save each day) it gives me a figure more like -10. Which one is correct? Clearly the -200 would be pretty awful but the -10 looks like I simply need to tweak my diet a little.
Please help,
Thanks!
Posted by: julie | Mar 23, 2009 8:31:44 PM
My son was diagnosed today with Ulcerative Colitis. I see a post asking this same question--can the inflammation free diet help--but have not seen a reply. What do you think? Thanks!
Posted by: Nicole | Mar 6, 2009 4:02:28 PM
I have recently been diagnosed with gastritis, after 5 months of Dr.'s misdiagnosing me. I am still having other problems. My GI told me that spicey foods and citrus foods can cause a "flare up" but to just try food and if it bothers me don't eat it. Well that has been a little hard since I am in pain most of the day, its hard to tell what causes it. She also said that no food will make it worse it will just cause a flare up. But now I read on this website that there is such a thing as food that makes inflammation worse. What food would you recommend I stay away from to help heal my stomach?
Posted by: Kate | Mar 3, 2009 9:37:38 AM
Your IF system if fantastic - thank you!
I regularly eat Hemp Protein Powder, however it is not listed in the database, is it possible to get an IF Rating for this?
Many thanks!
Posted by: mesangmom | Jan 18, 2009 9:52:58 PM
So the anti-inflammatory ratings are calculated based on the make-up of the foods, rather than experimental data like glycemic index?
If that's the case you can't account for components you don't know about yet, or that aren't taken into consideration. That could explain some of the confusion about walnuts, etc.
If that is the case you should point this out and let us know which ones have been tested and which are educated guesses.
So when you come up with some studies that show, that chocolate, for instance, improves diabetes, defying all logic, you don't have to defend your data, you can just say WOW there's something new to find out.
Or if some poor guy on the rez gets a bucket of walnuts dumped on him from commodities and his CRP goes to zero you can google to find out if anyone is working on why this might be the case.
But of course simple and certain sells more books. (Not that you approach atkins by any stretch)
Posted by: Walter Bode | Jan 15, 2009 11:56:17 AM
This may have been answered, but there are times when the IF rating in My Tracking is NA even when all the foods on the tracking list have an IF rating. Is this another bug or is there something I can do to change it?
Walt
Posted by: Kim Venters | Nov 27, 2008 8:07:01 AM
Hello my husband has ulcerative colitis and is currently awaiting a colonoscopy which he is unable to have until the inflammation has subsided. He has been put on a high dose of steroids which he is gradually reducing and also a low fibre diet which is awful to follow. I am intrigued by the anti-inflammation diet and wondered if this would help although he cannot currently eat fruit veg and has been told to stay away from nuts he is eating white rice bread pasta soup and i just feel he cannot be getting any nutrients from his diet. I am also surprised that he has not been referred to a dietician - they claim ulcerative colitis is not diet related but why will a low fibre diet have an effect? I would love a reply many thanks kim venters
Posted by: Michele Dettmann | Oct 1, 2008 3:41:42 PM
When you reffer to "sweet potatoes" are you including all varieties light and dark orange colored skin and flesh?
Commonly in the US the darker orange is reffered to as a "yam" even though it is really a sweet potato. Is there a nutritional and therefore anti inflammatory difference between the lighter and darker colored "sweet potatoes". A true "yam" is not often available and is quite large by comparason.
Posted by: Monica Reinagel | Aug 26, 2008 10:19:57 AM
Denice,
As inflammation is a big part of the disease process in Crohn's disease, an anti-inflammatory diet--in conjunction with medical therapy--can only help. Just be sure to follow the dietary recommendations of your physician as well. So, for example, if there are foods that your daughter has been told to avoid, she should avoid them even if they are considered anti-inflammatory. Also, check with the physician before taking any new dietary supplements. Good luck!
Posted by: Denice | Aug 20, 2008 8:43:34 PM
I have just found this site after reading about Monica's book in a womans magazine My daughter has Crohns disease will the inflammation free diet help her?
Posted by: beatrice nordberg | Aug 4, 2008 6:52:19 AM
I am so glad I found your book, it is extremely helpful since I have several inflamatory diseases. I have collected a great resource of literature concerning this subject and your book is a wonderful addition. I am 77 year old female, but feel great, am very active. I completely credit the diet with my success. Keep up the good work. B.N.
Posted by: Alex | Jul 23, 2008 11:49:40 AM
Hey everyone!
First, I want to whole-heartedly thank everyone who has contributed to ND and made it a fabulous tool to improve one's diet. I am especially thankful for the IF ratings - thank you Monica! Since I am very interested in biological psychiatry and strongly believe that one's state of well-being is heavily influenced by one's dietary choices, I am glad to be able now to also take IF properties of various foods into consideration. There is for example a moderately strong link between systemic inflammation and depression!
Since, I am consuming protein shakes (mostly goat whey protein isolate) I would be awefully glad Monica if you could give me some information regarding their IF rating.
best wishes, Alex
Posted by: cindy | Jul 6, 2008 11:14:42 PM
Just as there are substantial differences in farm vs wild caught salmon - which is very helpful to learn, I would really like to know if it is true that organically grown produce has better values. ALSO, would someone please begin to add variety of leafy greens to the site? I would love to know how Lacinato Kale differs from Green Curly or Red Russian Kale.
Thanks for creating such a complete site of nutritional information!!
Posted by: Sue | Jun 22, 2008 11:53:42 AM
I use organic chocolate (Equal Exchange) and carob powder (Chatfields) in some desert recipes but can't find any IF values for those. Every where I search has the conventional powders but their fat and calorie counts are very high where what I use has 0 fats for carob and .5 of chocolate.
Any ideas?
Thanks
Sue
Posted by: Bruce | Jun 20, 2008 4:09:12 PM
Monica, I am a Ph.D. chemist with a passionate hobby of nutrition, particularly that aspect of it that embraces anti-inflammatory eating. Based upon my domestic and international research, I created about 7 years ago a global dietary pyramid dubbed the "Mexiterrasian Food Pyramid" which lifts the Mediterranean diet into the stratosphere. Following this eating scheme has minimized pain and created boundless energy and crystal-clear thinking ability day in and day out. I'm hooked for life!
Posted by: Jens | Jun 9, 2008 7:46:37 AM
And also the best foods for ppl with Hep C and other liver disease?
Posted by: Jens | Jun 9, 2008 7:43:44 AM
Monica, could you see where Aloe Vera juice is on the IF scale, since we don't have this great thing here in Europe.
Thanks for your time.
Jens
Posted by: Anita | May 24, 2008 12:22:21 PM
I knew it! I just knew taking folate (while waiting to conceive and during gestation) was what made my arthritis subside/disappear but never considered that stopping folic acid abruptly (withdrawals) was probably what made it slam back into my body.
Posted by: M.A. | May 22, 2008 2:17:32 PM
That's great news, Monica. I'll look forward to it. Thanks for the quick reponse!
Posted by: Monica Reinagel | May 22, 2008 12:07:08 PM
M.A.,
the reason that you get N.A. on the custom entry is that it takes much more specific nutrient data to calculate an IF Rating than you can enter on the current form. However, we're very close to launching an upgraded version of the custom entry tool which will allow you to enter very detailed information and--if you have sufficient detail--will then calculate the IF Rating for you. Stay tuned!
Posted by: M.A. | May 22, 2008 9:17:33 AM
Monica....I forgot to mention that the IF rating always appears as "N.A." on foods I enter in the Custom Entry Tool (another feature I love about the web site!). Therefore, my "custom" foods also cause the Total IF rating on the total consumption page to read "N.A.". Any way to have an IF calculate automatically on a custom entered food? (Please understand I am definitely not complaining as I think everything on the web site is great!)
Posted by: M.A. | May 21, 2008 5:54:44 PM
Thanks, Monica. Again, very helpful information. I appreciate it.
Posted by: Monica Reinagel | May 21, 2008 1:00:44 PM
M.A.,
Thanks for letting us know that you find the IF Ratings a helpful addition to ND. There is a bug that we're working on that is causing recipes and total consumption reports to show an N/A for the IF Rating. I apologize for the inconvenience and hope that this will be fixed soon.
However, when it is working properly, it will still not calculate an IF Rating when unrated ingredients make up more than 10% of the total calories.
It wouldn't be accurate to assume that all rated foods have an IF Rating of 0. We think it's better to say that the IF Rating is unknown than to show a rating that could be significantly higher or lower than the actual figure.
FYI, foods are listed as N/A when there is not enough nutrient information to calculate the IF rating. For example, if a food contains a substantial amount of fat but we don't know the fatty acid profile, we can't reliably rate that food.
Often, you have a choice between several similar ingredients in the database. Choosing the entry with the most complete nutrient information will increase your chances of being able to rate your recipes and meal plans.
Posted by: M.A. | May 20, 2008 2:41:44 PM
Monica,
The IF rating on this web site is truly a great feature! One thing, however, is that if you consume one of the daily foods in the pantry which has an "N.A." as an IF factor, then the IF factor becomes "N.A." also on the Total Consumption page. In other words, just one food having N.A. for the IF factor wipes out the total IF factor for the entire day for all the other foods. Can one of the programmers fix it so an IF factor of N.A. will equal "zero" and therefore not make the total for all foods consumed equal "N.A." on the Total Consumption page?
