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Best Low Inflammation Diet Drinks For Weight Loss

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Best Low Inflammation Diet Drinks For Weight Loss

Diet drinks are all the rave these days. Everyone’s jumping on the bandwagon, swapping out sugary sodas for those guilt-free, zero-calorie options. Whether it’s the appeal of zero calories or the quest to cut down on sugar, these beverages have truly become a hot favorite among those who want to make smarter choices in their daily refreshment routine.

Yet, there is often a lack of awareness regarding the potential benefits of beverages targeting inflammation as a smart choice for weight loss. But is there really a beverage that addresses inflammation, and why should you be concerned about inflammation in the context of weight loss?

Let’s uncover the ins and outs of inflammation and check out the best low inflammation diet drinks for weight loss.

What Is Inflammation?

At its core, inflammation is an intricate biological response designed to defend your body against harmful stimuli. When tissues are damaged or infected, your immune system triggers a cascade of events to isolate and eliminate the threat, initiating the healing process1.

This acute inflammatory response is characterized by redness, swelling, heat, and pain, showcasing your body’s remarkable ability to safeguard itself. However, when this defense mechanism persists unnecessarily or becomes dysregulated, chronic inflammation ensues, setting the stage for a range of chronic diseases.

What Is Chronic Inflammation?

Chronic inflammation is a persistent low-grade inflammatory state that can linger in the absence of an apparent threat. Unlike acute inflammation, which is a short-lived and localized response, chronic inflammation involves a prolonged release of inflammatory mediators throughout your body.

This sustained activation of the immune system can lead to tissue damage and is recognized as a contributing factor to various health conditions, including atherosclerosis, rheumatoid arthritis, and neurodegenerative diseases. Chronic inflammation also heightens your susceptibility to type 2 diabetes and cardiovascular disease2. In addition, it makes it easier for you to gain weight and more challenging to shed those extra pounds3.

What Is The Role Of Diet In Inflammation?

What you consume, whether food or drink, can play a role in inflammation. It can either contribute to heightened inflammation or act as a mitigating force.

Some foods have the potential to trigger inflammatory responses within your body, leading to a chronic state of inflammation. Conversely, there are foods known for their anti-inflammatory properties that can assist in reducing inflammation levels.

A diet abundant in fruits, vegetables, whole grains, healthy fats (found in nuts, seeds, and fatty fish), and lean proteins is often associated with lower inflammation. These foods are rich in antioxidants, polyphenols, and omega-3 fatty acids, all of which have anti-inflammatory benefits4. On the flip side, diets characterized by an abundance of processed foods, refined sugars, trans fats, and excessive red meat consumption have been linked to an increase in inflammation5.

Why Anti-inflammatory Drinks?

Choosing anti-inflammatory drinks is beneficial because they provide a convenient way to combat inflammation beyond just focusing on foods. It’s not just about what’s on your plate; beverages offer another avenue to deliver essential nutrients and compounds that actively work against inflammation.

By having drinks infused with anti-inflammatory ingredients, you can enjoy diverse flavors while supporting your health and weight loss goals. Plus, the liquid form allows for quicker absorption of these beneficial compounds into your body, making it an efficient way to harness their anti-inflammatory benefits.

What Are The Best Low Inflammation Diet Drinks For Weight Loss?

If you’re aiming for weight loss with a low-inflammation diet, some anti-inflammatory drink options include:

Water

You probably already know that opting for water instead of other drinks is a basic yet crucial step in managing your weight, and the fact that water has zero calories adds to its benefits. But water isn’t just a thirst quencher – it’s essential for your overall health and can also help reduce inflammation by supporting bodily functions, flushing out toxins, and aiding cellular processes. Staying well-hydrated is your key to maintaining a balanced inflammatory response6,7.

There’s a specific type of water, hydrogen water (HW), that’s been promoted for its potential to decrease inflammation. A study conducted on healthy adults revealed positive effects associated with drinking HW, showing potential improvements in antioxidant capacity, reduced cell death among immune cells, and changes in immune cell populations8.

However, it’s important to be cautious. Despite the promising findings in this study, it’s essential to note that research in the area of hydrogen water (HW) is limited. So, while there are positive indications, it’s crucial to approach the information with a mindful perspective due to the limited extent of research in this specific field.

Turmeric

A very common spice, turmeric’s primary active component is curcumin, which can be effective in addressing various health issues linked to chronic inflammation, like atherosclerosis, heart failure, obesity, diabetes, and even conditions like Alzheimer’s9.

While a good number of these studies involve animals, there are also reports of positive effects in humans. However, it’s important to note that curcumin doesn’t absorb well in the human body, so there’s a need for better ways, like improved drug delivery systems, to make the most of its potential in medical treatments.

Green Tea

Green tea is well-known for its anti-inflammatory properties, mainly due to its rich content of polyphenols, particularly catechins. These can also help you experience greater reductions in abdominal fat when combined with regular exercise10.

Catechins have been studied for their potential to reduce inflammation in the body, working to modulate the immune response and inhibit inflammatory pathways11.

Regularly incorporating green tea into your routine has been associated with a lower risk of specific inflammatory conditions, such as rheumatoid arthritis and other autoimmune diseases12. The antioxidants found in green tea also contribute to its anti-inflammatory effects by neutralizing free radicals that can trigger inflammation11. While further research is needed to fully understand the extent of green tea’s impact on inflammation, integrating it into a balanced diet could potentially offer various health benefits.

Ginger Shots

Taking ginger shots can really help with inflammation because ginger has fantastic anti-inflammatory and antioxidant properties. The secret lies in the fresh ginger root, packed with bioactive compounds, especially gingerol, which is known for reducing inflammation in the body.

Research suggests that gingerol reduces the activity and production of those pesky pro-inflammatory compounds associated with pain13. Interestingly, a thorough review of research suggests that adding ginger to your diet might assist in weight loss and improve certain health markers, including decreased body weight and improved cholesterol levels, without causing any adverse effects on factors like BMI or insulin levels14.

So, if you’re dealing with inflammation and on the path to weight loss, a daily ginger shot might be a tasty and effective addition to your routine.

Elderberry Tea

Elderberry tea, crafted from the flowers and berries of the elderberry plant, is known for its rich antioxidant content, including flavonoids and anthocyanins. These antioxidants contribute to its documented anti-inflammatory and immune-boosting properties15.

Add to that, elderberries make a delicious and nutritious addition to a well-balanced diet. These berries are rich in flavor and low in calories, offering a delightful dose of vitamin C and dietary fiber16.

Bone Broth

Finally, there’s bone broth. Including this in your diet can be a beneficial choice for managing inflammation. Bone Broth’s ability to soothe inflammation is connected to its effectiveness in reducing the production of specific proteins called cytokines. These proteins play a role in the development of Ulcerative Colitis, a chronic inflammation affecting the colon and rectum17.

Bone broth is even beneficial in your weight loss plan. It’s packed with protein (around 17 grams per serving), helping you feel full for longer18. Plus, the extra protein supports building lean muscle, which means your body burns more calories throughout the day19.

What About Tasty Combos?

Playing around with mixes of anti-inflammatory foods adds a fun touch to your journey for both reducing inflammation and losing weight. Here’s a list of simple and delicious anti-inflammatory drink recipes:

  • Turmeric Smoothie – Ingredients: Frozen mango, banana, yogurt (or dairy-free alternative), a pinch of turmeric, a dash of black pepper, and coconut water.
  • Green Tea Elixir – Ingredients: Green tea, fresh mint leaves, a slice of lemon, and a teaspoon of honey.
  • Cucumber Ginger Infused Water – Ingredients: Sliced cucumber, fresh ginger slices, and mint leaves.
  • Golden Berry Smoothie – Ingredients: Mixed berries (blueberries, strawberries), Greek yogurt, a pinch of turmeric, and almond milk.
  • Mango Basil Sparkler – Ingredients: Fresh mango chunks, basil leaves, sparkling water, and a squeeze of lime.

What Not To Drink?

When you’re on a mission to dial down inflammation and shed some pounds, it’s essential to watch what not to drink, too.

Avoid those sneaky sugary beverages like sodas, energy drinks, and some fruit juices. They might taste delicious, but they’re loaded with added sugars that can really rev up inflammation in your body. Plus, downing too many of these sugary drinks has been linked to stuff like obesity and metabolic syndrome20 – both of which are notorious for cranking up inflammation levels.

The Bottom Line

Your journey to weight loss can be as refreshing as the beverages you choose. Opting for drinks aligned with an anti-inflammatory diet, loaded with anti-inflammatory compounds, isn’t just about calories – it’s about supporting your body to fight inflammation.

So, next time you reach for a drink, make it a mindful choice. Stay hydrated, savor the goodness, and let your sips contribute to your well-being. Here’s to your health and your weight loss success!

Citations

1 Chen, L., Deng, H., Cui, H., Fang, J., Zuo, Z., Deng, J., Li, Y., Wang, X., & Zhao, L. (2017). Inflammatory responses and inflammation-associated diseases in organs. Oncotarget, 9(6), 7204–7218. https://doi.org/10.18632/oncotarget.23208

2 Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/

3 Chronic inflammation: What it is, why it’s bad, and how you can reduce it. (2024, January 3). Mayo Clinic Press. https://mcpress.mayoclinic.org/dairy-health/chronic-inflammation-what-it-is-why-its-bad-and-how-you-can-reduce-it/

4 Kurowska, A., Ziemichód, W., Herbet, M., & Piątkowska-Chmiel, I. (2023). The Role of Diet as a Modulator of the Inflammatory Process in the Neurological Diseases. Nutrients, 15(6), 1436. https://doi.org/10.3390/nu15061436

5 Clemente-Suárez, V. J., Beltrán-Velasco, A. I., Redondo-Flórez, L., Martín-Rodríguez, A., & Tornero-Aguilera, J. F. (2023). Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review. Nutrients, 15(12), 2749. https://doi.org/10.3390/nu15122749

6 Braun, A. (2023, August 5). Does drinking water help arthritis? Verywell Health. https://www.verywellhealth.com/does-drinking-water-help-arthritis-5089298

7 Allen, M. D., Springer, D., Burg, M. B., Boehm, M., & Dmitrieva, N. I. (2019). Suboptimal hydration remodels metabolism, promotes degenerative diseases, and shortens life. JCI Insight, 4(17). https://doi.org/10.1172/jci.insight.130949

8 Sim, M., Kim, C. S., Shon, W. J., Lee, Y. K., Choi, E. Y., & Shin, D. M. (2020). Hydrogen-rich water reduces inflammatory responses and prevents apoptosis of peripheral blood cells in healthy adults: a randomized, double-blind, controlled trial. Scientific reports, 10(1), 12130. https://doi.org/10.1038/s41598-020-68930-2

9 He, Y., Yue, Y., Zheng, X., Zhang, K., Chen, S., & Du, Z. (2015). Curcumin, inflammation, and chronic diseases: how are they linked?. Molecules (Basel, Switzerland), 20(5), 9183–9213. https://doi.org/10.3390/molecules20059183

10 Maki, K. C., Reeves, M. S., Farmer, M., Yasunaga, K., Matsuo, N., Katsuragi, Y., Komikado, M., Tokimitsu, I., Wilder, D., Jones, F., Blumberg, J. B., & Cartwright, Y. (2009). Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. The Journal of nutrition, 139(2), 264–270. https://doi.org/10.3945/jn.108.098293

11 Hussain, T., Tan, B., Yin, Y., Blachier, F., Tossou, M. C., & Rahu, N. (2016). Oxidative Stress and Inflammation: What Polyphenols Can Do for Us?. Oxidative medicine and cellular longevity, 2016, 7432797. https://doi.org/10.1155/2016/7432797

12 Riegsecker, S., Wiczynski, D., Kaplan, M. J., & Ahmed, S. (2013). Potential benefits of green tea polyphenol EGCG in the prevention and treatment of vascular inflammation in rheumatoid arthritis. Life sciences, 93(8), 307–312. https://doi.org/10.1016/j.lfs.2013.07.006

13 Bode AM, Dong Z. The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92775/

14 Maharlouei, N., Tabrizi, R., Lankarani, K. B., Rezaianzadeh, A., Akbari, M., Kolahdooz, F., Rahimi, M., Keneshlou, F., & Asemi, Z. (2019). The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Critical reviews in food science and nutrition, 59(11), 1753–1766. https://doi.org/10.1080/10408398.2018.1427044

15 Osman, A. G., Avula, B., Katragunta, K., Ali, Z., Chittiboyina, A. G., & Khan, I. A. (2023). Elderberry Extracts: Characterization of the Polyphenolic Chemical Composition, Quality Consistency, Safety, Adulteration, and Attenuation of Oxidative Stress- and Inflammation-Induced Health Disorders. Molecules (Basel, Switzerland), 28(7), 3148. https://doi.org/10.3390/molecules28073148

16 Elderberry. (2019, January 23). WebMD. https://www.webmd.com/diet/elderberry-health-benefits

17 Mar-Solís, L. M., Soto-Domínguez, A., Rodríguez-Tovar, L. E., Rodríguez-Rocha, H., García-García, A., Aguirre-Arzola, V. E., Zamora-Ávila, D. E., Garza-Arredondo, A. J., & Castillo-Velázquez, U. (2021). Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina (Kaunas, Lithuania), 57(11), 1138. https://doi.org/10.3390/medicina57111138

18 FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/171562/nutrients

19 Pesta, D.H., Samuel, V.T. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond) 11, 53 (2014). https://doi.org/10.1186/1743-7075-11-53

20 Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., Willett, W. C., & Hu, F. B. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes care, 33(11), 2477–2483. https://doi.org/10.2337/dc10-1079

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