CHAPTER
18

Other Special and Popular Diets

In This Chapter

If you’re diabetic, have a heart condition, or are trying to lose weight, there’s a good chance you’re on a special diet. That diet could create challenges for sticking with the anti-inflammation plan. We can help.

In this chapter, we take a look at many different weight-loss and special-needs diets and explore how they can fit into your anti-inflammation lifestyle.

Weight-Loss Diets

When following a weight-loss diet, be sure it’s compatible with the seven principles of the anti-inflammation diet. Only three popular diets get our green light—or fit well with the anti-inflammatory diet plan—the South Beach Diet; the Eat, Drink, and Weigh Less Diet; and Weight Watchers.

The South Beach Diet

The South Beach Diet, developed by Dr. Arthur Agatston, promotes an eating plan of “good” carbohydrates (whole grains, fruits, and vegetables) and “good” (unsaturated) fats.

The premise is to eat foods that take your body longer to absorb. It eliminates highly processed foods, saturated fats, and sugar, all to the good. We give it a green light.

Eat, Drink, and Weigh Less

This diet, by Dr. Walter C. Willet and Mollie Katzen, features the “Body Score” as a way to chart your progress. The more you raise your Body Score, the more you lower your weight. The book explaining the diet includes a quiz to help you determine your Body Score and offers easy dietary and behavioral steps you can take to improve your score.

This diet is based on years of research conducted by Willett, head of Harvard Medical School of Public Health’s Department of Nutrition, including the famous Nurses’ Health Study.

We give this diet a green light, too.

DID YOU KNOW?

The Nurses’ Health Study scored each of its more than 84,000 participants on food choices, exercise schedule, and body mass, resulting in a number that accurately determined the nurses’ risk of heart disease.

Weight Watchers

Weight Watchers’ popular plan assigns point values to different foods based on their nutritional content. Each day you have a certain range of points you must stay within based on your current weight. If you follow the guidelines, you lose weight.

The point system is based on examining calories, fat, and fiber. Fat increases point value; fiber decreases it. Most vegetables have no points or are low in points. Foods with high point values include sweets, pasta, rice, bread, and potatoes.

This system is easy to follow and is nutritionally balanced. It takes some work, but it’s possible to stay on the anti-inflammation diet and this plan at the same time.

Other Popular Diets

Now for some other popular diets. These are mostly still weight-loss diets, but they don’t all work well with the anti-inflammation diet. We do not necessarily green light all these diets.

The Zone

The Zone Diet, developed by Dr. Barry Sears, emphasizes a ratio of carbohydrates (40 percent), fat (30 percent), and proteins (30 percent). It promotes weight loss by keeping insulin levels within “The Zone.” Eating the right ratio lowers insulin levels, resulting in a metabolic state that increases energy and decreases hunger.

The Zone Diet focuses on lean proteins combined with vegetables, fruits, and healthy fats. A small amount of starchy carbohydrates can also be included in meals. Anything made with white flour, white sugar, and/or saturated fats is avoided.

The safety of this diet has not been determined.

The Pritikin Diet

The Pritikin Diet, developed by Robert Pritikin, claims that cutting calorie density is the key to weight loss. The diet advocates fruits, vegetables, pasta, oatmeal, soups, salads, low-fat dairy; limited amounts of low-fat poultry, seafood, and meat; few fatty foods; and a limited amount of dry foods (crackers, popcorn, pretzels, and so on).

This diet restricts seafood and low-fat poultry and is low in calcium, iron, zinc, vitamin D, vitamin E, and vitamin B12.

The Ornish Diet (Eat More, Weigh Less)

This diet was developed by Dr. Dean Ornish. The premise is that if you eat fat-free, healthy foods, you can feel full and still lose weight. The diet includes vegetables, fruits, whole grains, beans, limited nonfat dairy (yogurt, cottage cheese), and egg whites. The diet emphasizes high levels of healthy carbohydrates (whole grains, fruits, and vegetables), no refined products, very low levels of fat, and about 15 percent protein.

Many people feel this diet is too stringent to follow. It also restricts seafood, which we require for omega-3 fatty acids, and is deficient in zinc and vitamin B12.

The Atkins Diet

This famous diet, by Dr. Robert Atkins, restricts carbohydrates. The diet recommends you take in 50 to 55 percent of your total calories from fat, 30 to 40 percent of your calories from protein, and 5 to 15 percent of your calories from carbohydrates.

This diet does not fit within the anti-inflammation diet guidelines, but it might have some value because people do lose weight on it, which is beneficial to prevent metabolic syndrome.

The Eat Right for Your Type Diet

This diet, developed by Dr. Peter D’Adamo, purports that diets should be individualized for people with different blood types. It’s similar to the Atkins Diet.

The GI (Glycemic Index) Diet

This diet focuses on eating foods with a low glycemic index (GI) value, which leads to a metabolic state in which the body feels full longer, has increased energy, and experiences decreased hunger. It allows for three meals a day plus several snacks.

This diet has promise, but it is too complicated for most people to follow.

DID YOU KNOW?

The Glycemic Index Diet cuts risk factors for heart disease and diabetes better than conventional low-fat diets.

The Sonoma Diet

The Sonoma Diet was developed by Connie Guttersen, a dietitian at the Culinary Institute of America in St. Helena, California. The diet follows the principles of the Mediterranean region, with an emphasis on healthful fats, fish, nuts, lean meats, and whole grains. It also limits white flour.

Diets for Special Needs

Different from weight-loss diets, the following special diets are specifically designed to reduce high blood pressure, be heart healthy, help you avoid gluten, and more.

The DASH Diet for Hypertension

The Dietary Approaches to Stop Hypertension, or DASH, diet is based on two studies supported by the National Heart, Lung, and Blood Institute (NHLBI). The results of these studies showed that a diet low in saturated fat, cholesterol, and total fat and higher in fruits, vegetables, and low-fat dairy foods reduces high blood pressure. The DASH diet also includes whole-grain products, fish, poultry, and nuts and is rich in magnesium, potassium, and calcium, as well as protein and fiber. It limits red meat, sweets, and sugar-containing beverages.

The DASH diet includes excellent tips for anyone who needs to reduce their salt intake. For example, use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types. Limit cured foods (such as bacon and ham), foods packed in brine (such as pickles, pickled vegetables, olives, and sauerkraut).

One easy way to cut back on sodium is to simply move the salt shaker away. Or don’t even put it on the table. Use spices instead. In cooking and at the table, flavor your food with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.

Cut back on packaged rice, pasta, cereal, and other mixes as well as canned soups or broths. Look for reduced sodium or no-sodium added versions.

Buy fresh, frozen, or canned with no-salt-added vegetables. When you can’t find a low-salt version of a canned ingredient, rinse the foods to remove some sodium.

The American Heart Association Eating Plan

The American Heart Association Eating Plan for Healthy Americans is based on reducing three of the major risk factors for heart attack—high blood cholesterol, high blood pressure, and excess body weight.

The diet encourages eating a variety of fruits and vegetables (five or more servings per day) and a variety of grain products, including whole grains (six or more servings per day).

It also recommends fat-free and low-fat milk products, fish, legumes (beans), skinless poultry, and lean meats. In addition, choose fats and oils with 2 grams or less saturated fat per tablespoon, such as liquid and tub margarines, canola oil, and olive oil.

Limit your intake of foods high in calories or low in nutrition, including foods like soft drinks and candy that have a lot of sugars. Also cut back on foods high in saturated fat, trans fat, and/or cholesterol, such as full-fat milk products, fatty meats, tropical oils, partially hydrogenated vegetable oils, and egg yolks. Eat less than 6 grams salt (sodium chloride) per day (2,400 milligrams sodium).

To maintain your weight, balance the number of calories you eat with the number you use each day. To lose weight, do enough activity to use up more calories than you eat every day. Maintain a level of physical activity that keeps you fit and matches the number of calories you eat. Walk or do other activities for at least 30 minutes on most days.

Finally, have no more than one alcoholic drink per day if you’re a woman and no more than two if you’re a man. “One drink” means it has no more than 1⁄2 ounce pure alcohol. Examples of one drink include 12 ounces beer, 4 ounces wine, 11⁄2 ounces 80-proof spirits, or 1 ounce 100-proof spirits.

The American Diabetes Association (ADA) Meal Plan

The ADA meal plan tells you how much and what kinds of food you can eat at meals and snack times. People with diabetes have to take extra care to ensure their food is balanced with insulin and oral medications, and exercise to help manage their blood glucose levels.

This approach involves working with your doctor and/or dietitian to create a meal plan that works for you.

The Gluten-Free Diet

Gluten intolerance, or celiac disease, is a genetic disorder that causes an allergy to a protein in wheat called gluten. This response leads to inflammation in the intestines and to the damage and destruction of cells in the lining of the intestinal wall.

The most common foods that contain gluten are wheat, rye, and barley. Until recently, it was thought that oats were a problem for people suffering from celiac disease. However, recent studies have shed doubt on this theory. Still, you should be careful with oats if they seem to be a problem for you.

Symptoms of gluten intolerance can include diarrhea, weight loss, malnutrition, mild weakness, bone pain, stomach swelling, and nutrient deficiencies. When people who are gluten intolerant continue ingesting gluten, their chances of developing gastrointestinal cancer increase dramatically. Apart from this, their quality of life may be seriously undermined.

People who are gluten intolerant must avoid foods with wheat for the rest of their life. This can sometimes be difficult, especially when gluten can lurk in so many items. Avoid products that contain the following:

Medical tests can determine if you have gluten intolerance. If you suspect you have an intolerance or allergy, talk to your doctor.

DID YOU KNOW?

Celiac disease can affect anyone, but it tends to be more common in people of European descent and people with disorders caused by a reaction of the immune system (autoimmune disorders), such as lupus erythematosus, type 1 diabetes, rheumatoid arthritis, and auto-immune thyroid disease.

The Least You Need to Know

Corn Salsa

Crisp and bright, this salsa is a flavorful alternative to tomato-based salsas.

4 ears yellow corn, roasted and corn cut off

3 TB. olive oil

1 large red tomato, diced

1 small jalapeño pepper, diced

1 clove garlic, minced

2 TB. diced red pepper

1 TB. fresh lime juice

1 TB. fresh cilantro

1⁄2 tsp. salt

1 tsp. black pepper

1⁄8 tsp. ground cumin

  1. In a medium bowl, combine corn, olive oil, tomato, jalapeño pepper, garlic, red pepper, lime juice, cilantro, salt, black pepper, and cumin.
  2. Cover and refrigerate for at least 4 hours to allow flavors to meld.
  3. Bring back to room temperature before serving.

Baba Ganoush

This creamy eggplant-based spread is full of Middle Eastern flavor.

2 large eggplants

1⁄4 cup tahini

1 small onion, cut into chunks

3 to 7 cloves garlic

1⁄2 to 1 TB. cumin

1 tsp. ground coriander

1 tsp. vinegar

1 or 2 TB. lemon juice

1 TB. olive oil

Salt

Crushed red pepper flakes (optional)

Water

  1. Preheat the broiler. Place a sheet of aluminum foil on the top oven rack.
  2. Pierce eggplants all over with a fork, and place on aluminum foil under broiler. Broil, turning once, for 4 minutes or until eggplants are oozing and skin is black on both sides.
  3. Remove from oven and immediately drop eggplants in cold water. Peel.
  4. In blender, blend eggplants, tahini, onion, garlic, cumin, coriander, vinegar, lemon juice, olive oil, salt, and crushed red pepper flakes (if using) on low for 1 or 2 minutes or until totally creamy. You might have to add a little water to get the mixture creamy.
  5. Pour into a bowl, and serve.

Gluten-Free Taco Quesadillas

These tasty gluten-free bites pack all the flavors of a taco in neat little wedges.

2 TB. olive oil

1 small onion, minced

1 clove garlic, minced

1 lb. ground turkey

2 tsp. cumin

2 tsp. chili powder

1 tsp. salt

1 tsp. black pepper

4 (6-in.) soft corn tortillas

1 cup shredded cheddar cheese

1⁄2 head iceberg lettuce

2 large plum tomatoes, finely diced (1 cup)

Chopped fresh cilantro leaves

Corn Salsa (recipe earlier in this chapter)

  1. In a large skillet over medium heat, heat olive oil. Add onion and garlic, and sauté for 5 minutes.
  2. Add turkey, and brown for 8 minutes. Drain fat from the skillet.
  3. Add cumin, chili powder, salt, and black pepper to the skillet, mix well, and cook for 1 or 2 minutes. Set aside.
  4. Lightly coat a skillet or grill pan with cooking spray, and set over medium heat.
  5. Lay out corn tortillas, and top 1⁄2 of each with cheddar cheese, turkey mixture, iceberg lettuce, and plum tomatoes. Fold filled tortillas in half, press down lightly, and cook for 1 or 2 minutes, being careful not to let tortillas burn. Flip over tortillas carefully, and cook 1 or 2 more minutes.
  6. Remove from heat, let cool for a few minutes, cut into wedges, and serve with cilantro and Corn Salsa.

INFLAMMATION INFORMATION

If you like sour cream with your quesadillas, read the labels carefully. Many sour creams are gluten free, but some reduced-fat and fat-free versions contain maltodextrin or other starches for thickeners.

Chicken Mole

This Mexican-inspired chicken dish marries the rich flavors of peanut butter and cocoa.

2 TB. olive oil

4 lb. skinless chicken parts

1 small onion, diced

1 clove garlic, minced

3 cups salsa

1 cup fat-free chicken broth

1 cup chili powder

3 TB. natural peanut butter

2 tsp. baking cocoa

8 cups cooked brown rice

1⁄2 cup chopped fresh parsley

  1. In a large skillet over medium-high heat, heat olive oil. Add chicken, and cook, turning frequently, for 4 to 6 minutes or until browned on all sides. Remove chicken from the skillet, and set aside.
  2. Add onion and garlic to the skillet, cook, stirring constantly, for 2 or 3 minutes or until onion is tender.
  3. Stir in salsa, chicken broth, chili powder, peanut butter, and cocoa, and bring to a boil.
  4. Reduce heat to medium-low, and add chicken. Cook for 20 to 25 minutes or until chicken is no longer pink near bones.
  5. Meanwhile, in a large bowl, combine cooked brown rice and parsley.
  6. Serve chicken alongside rice.

Scallop Kabobs

This quick and easy recipe makes a light entrée for a steamy summer night.

3 medium green bell peppers, ribs and seeds removed, and cut into 11⁄2-in. squares

11⁄2 lb. fresh bay scallops

1 pt. cherry tomatoes

1⁄4 cup dry white wine

1⁄4 cup vegetable oil

3 TB. lemon juice

Dash garlic powder

Black pepper

  1. Preheat the grill to medium-high.
  2. Fill a large saucepan half full with water, set over high heat, and bring to a boil. Add green bell peppers, and boil for 2 minutes. Pour peppers into a colander to drain.
  3. On metal skewers, alternately thread bell pepper pieces, scallops, and cherry tomatoes.
  4. In a small bowl, combine white wine, vegetable oil, lemon juice, garlic powder, and pepper. Brush kabobs with wine mixture, and place kabobs on the grill.
  5. Grill for 15 minutes, turning and basting frequently, and serve.

Orange and Almond Rice

Orange and almonds combine to bring a mild sweetness and a nice crunch to nutritious brown rice.

2 cups water

1 tsp. canola oil

1 cup brown rice

1 tsp. orange zest

1 medium orange, peeled and chopped

1⁄4 cup slivered almonds

Salt

Black pepper

  1. In a heavy saucepan over high heat, bring water to a boil. Stir in canola oil, brown rice, and orange zest, and return to a boil.
  2. Immediately reduce heat to low, cover, and simmer for 45 minutes or until rice is tender and liquid is absorbed.
  3. Remove from heat, and set aside for 10 minutes.
  4. Stir in orange, almonds, salt, and black pepper, and serve.

Baked Apples

This comfort food dish boasts all the flavors of apple pie without the crust.

6 medium apples

1⁄2 cup raisins

1⁄4 cup chopped walnuts

1 tsp. cinnamon

11⁄2 cups no-sugar-added apple juice

  1. Preheat the oven to 350ºF.
  2. Wash and core apples, and remove peel from around the top. Stand apples upright in 9-inch-square baking dish.
  3. In a small bowl, combine raisins, walnuts, and cinnamon. Using a spoon, fill center of each apple with some raisin mixture.
  4. Pour apple juice around apples in the pan, and cover loosely with aluminum foil.
  5. Bake for 30 to 35 minutes, uncover, and bake for 10 more minutes or until tender. Let cool slightly, and serve warm.