Inflammation

Nutrition

Uncover High Carb Foods That Fight Inflammation

Conquering Chronic Inflammation Summit

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Number two is astringent fruit. Astringent is the drying bitterness that you might get when you consume certain fruits. For example, think about pomegranate. If you've ever consumed a pomegranate or cranberry, it's very drying. Most kids, if you give them the choice of consuming a Concord grape versus a Granny Smith apple or cranberry, 're going to choose the high-sugar fruit they want—the red delicious apple versus the cranberry—because they want the sweetness, but the astringent fruits, the ones that have that bitterness, that drying effect, are very high in compounds like ellagic acid, quercetin, and anthocyanins in some cases that benefit the microbiome, which are very good for liver detoxification. They help strengthen the mitochondria within our intestinal cell membrane. For example, oleic acid gets metabolized by something called Akkermansia muciniphila within our gut, and it produces Urolithin A. Urolithin A dramatically increases the amount of healthy, stress-resilient mitochondria within the intestinal cells called antiparasites. In our intestines. It creates a stronger, more stress-resilient gut lining and keeps inflammation under control. The foundation of that is keeping our microbiome healthy and our intestinal cells strong and stress-resilient, so a link between oleic acid consumption and that is beneficial there. We're going to get that from those astringent fruits. Some of the good examples there are going to be cranberries.

They're also very rich in quercetin. Quercetin is a zinc-iron complex that helps move zinc into cells. We know zinc is an antiviral. powerful for balancing hormones. Keeping progesterone, testosterone, and all of our sex hormones up helps with thyroid hormone conversion. We get enough active thyroid hormone to activate our mitochondria. Zinc is just needed for so many different functions. Quercetin helps get into the cell, is also very anti-inflammatory, and buffers oxidative stress. We find quercetin and acid in things like cranberries and muscadine grapes. It's a different type; it's not the sweet grape that you buy at the grocery store. You can find muscadine grapes. We grow them in our backyard. We have tons of muscadine grapes in the fall. They're very tart. They have that astringent flavor to them. Pomegranate is one of the best ones when it comes to legit gas. One of the most well-researched ones. I already mentioned cranberries. Granny Smith apples, the sour apples are good there. That's the astringent fruit. Hydrating fruits. One of the best benefits of consuming certain types of fruit is not necessarily the nutrients. Although they do come with good nutrients, It's the structured water that's in them. There's a type of hydration that's in them, where it's this structured form of water that interacts with our cells in a very unique way to enhance cellular hydration, about 10 times better than just drinking normal filtered water that we can get from the store or that if we have a water filtration system, we get in our house. consuming things like watermelon, for example, pineapple, apples, and pears. These are all very hydrating fruits that have this structured water. Now some of them also have some key nutrients. The apple skin we mentioned has quercetin, particularly the green apples, which are going to be higher in quercetin. 

You have citrus fruit; oranges are very high in vitamin C, and as well as the structured water, you also have bioflavonoids that are in the citrus. Pineapple is very rich in the proteolytic enzyme bromelain, which helps break down inflammatory proteins in our system. There are a lot of other benefits that come from these hydrating fruits. Watermelon is very rich in vitamin C and potassium. However, one of the best benefits is structured water, which again is a unique form of water that deeply hydrates the cells and helps detoxify waste out of the cells. This is why I love getting fruit in my diet daily. For that structured water benefit. The fourth category is prebiotic fruits. This is going to be bananas. Bananas have very little water in them. They're not providing structured water. They have very little nutrition. We talk about potassium, but they're not even a great source of potassium. They're primarily providing fragile fibers that help support and benefit the gut microbiome. They can be helpful for bowel consistency. Helping improve your bowel movements. If you're struggling with constipation, diarrhea, etc., and just supporting the overall health and diversity of the microbiome, that's where bananas, what else is in that category that's going to be plantains are going to be in that category.  Those are going to be more of those prebiotic-nature fruits, again, with less hydration in them, more of a prebiotic fiber. That's in there. Those are fruits. Fruits are probably my favorite way, personally, to get carbohydrates into my diet regularly. 

Number two is going to be root vegetables. Root vegetables. Some are more nutritious than others. My top ones are going to be carrots and beets. Carrots and beets are very rich in prebiotic fibers. Carrots are also very rich in beta-carotene. They have a lot of different minerals in them. They can be a very good source of nutrients. Beets are very high in nitric acid and nitric oxide, basically nitric oxide compounds, that help improve circulation in your body. Beets are also very, very good. They've got compounds that help support bile flow. help open up and dilate the bile ducts in your liver to help support overall bile flow. Also very, very good for blood flow as well. .   the deep red, we got to think about hey, helping with blood, and blood building in general. I mean, certain compounds are in plants that we can almost recognize based on the color or the nature of the plant. Tomatoes have lycopene. They also have structured water, which helps support circulation. Beets also have certain compounds that help support circulation as well. root vegetables again; some are better than others.

My favorites are carrots and beets. But also, you have sweet potatoes and regular potatoes that have prebiotic fibers that support the gut. Sweet potatoes also have beta-carotene, and so it gives them that orange color. You can find red sweet potatoes, which have more anthocyanins in them are powerful compounds that help support and buffer oxidative stress. Root vegetables are good, as are fermented drinks. You're going to find, for example, that coconut water has the perfect electrolyte balance. Again, it's a structured form of water. We talked about watermelon. Coconut water is also structured water that helps deeply hydrate our body. You get even more benefits when you ferment it and create a coconut water keeper. Because of the fermentation process, the bacteria go in, break down some of the sugar, and turn it into B vitamins, enzymes, and enzymes. There's also a probiotic in there. Good symbiotic organisms that help support our gut. There are also short-chain fatty acids. Different acids help with blood sugar stability. Coconut water keepers are great. Beet kvass is another. Yes. Fermented beets. Again, it's lower sugar because beets are, in general, higher in carbs. The bacteria breaks it down and lowers the carb content still higher in carbs. But now it also has B vitamins. It also has all the postbiotics. 

Post-biotics are byproducts of fermentation. These postbiotics are great anti-inflammatory compounds. We're getting that in the coconut water kefir, the Beet kvass, and the kombucha. Again, bacteria are eating sugar, producing postbiotic compounds that support and reduce inflammation. Our systems support our digestive health through our overall vitality and deep hydration within our cells. These are the areas where, if you're looking for the best overall health, you can get carbohydrates from grains. You can get even sprouted grains, which are going to be better than regular grains, Ezekiel bread, and stuff like that. That can be fine, for a certain percentage of your calories. However, I would recommend that if you're looking for carbs, the best sources are going to be different categories of fruit. Your root vegetables, and then your fermented drinks. That's what you're looking for. Make sure you're exercising regularly. Make sure you're practicing some form of time-restricted feeding where you're condensing your eating window. Exercise, along with time-restricted feeding and good sleep habits, are going to give you more carbohydrate tolerance, meaning you're going to be able to consume more carbohydrates without developing insulin resistance and chronic inflammation. If you do those things properly, you condense, you eat window, you prioritize good quality deep sleep, and you get regular exercise and regular sun exposure, which I should add in there as well, will all enhance your ability to metabolize carbohydrates in your system. Keep your insulin levels down, stay metabolically flexible so you're able to burn fat for fuel, and you'll be able to tolerate a little bit more of these great-tasting, enjoyable, nutritious foods in your diet. This is great training, guys. Please share this with anybody that you care about. If you have not subscribed to our channel, now is the time to do so and hit the bell button. That way, you get notified whenever we put up a new video. Thank you, guys, so much for being a part of our community. We'll see you guys at the next training.

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<h6>David Jockers, DNM, DC, MS</h6>
Hi, Dr. David Jockers, here today. I'm talking about The Best High-Carb Foods to Include in Your Diet. Now, here's the caveat: If you're very metabolically inflexible, if you're overweight, or very insulin resistant, you might need to go on a very low-carb, ketogenic-style diet for some time to get more metabolically flexible and insulin-sensitive. However, if you're already very active and taking good care of your body, then consuming these foods from time to time, perhaps every day, can be extremely beneficial for your body. I consume some of these foods almost every single day. Number one is fruit. I know fruit gets a bad rap in the low-carb community because, well, it's high in sugar and high in fructose. However, there are incredible benefits to fruit. I'm going to break down fruit into four different categories. Number one is berries. Berries have the lowest sugar content and the highest nutrient density. They have the highest amount of polyphenols, which support your gut microbiome and help create a strong, healthy microbiome in a healthy gut lining. Berries are powerful. They're also very good for reducing oxidative stress and inflammation in the system, so berries can be helpful.

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Dr. David Jockers is a doctor of natural medicine and runs one of the most popular natural health websites in DrJockers.com which has gotten over 1 million monthly visitors, and his work has been seen on popular media such as the Dr Oz show and Hallmark Home and Family.
Dr Jockers is the author of the best-selling books, “The Keto Metabolic Breakthrough” by Victory Belt publishing and “The Fasting Transformation.” He is a world-renowned expert in the area of metabolic health, fasting, brain health, inflammation and functional nutrition.
He is also the host of the popular Dr Jockers Functional Nutrition podcast which has been consistently ranked among the top 50 health and fitness podcasts and has been the #1 ranked nutrition podcast in the world.
Dr Jockers lives in Canton, Georgia with his wife Angel and his twin boys David &amp; Joshua and his daughters Joyful &amp; Shine.

Uncover High Carb Foods That Fight Inflammation

David Jockers, DNM, DC, MS

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David Jockers, DNM, DC, MS