Refined Carbohydrates, Inflammation and Hidradenitis Suppurativa

Refined carbohydrates are broken down quickly into simple sugars.  When this process happens it causes a spike in our blood insulin levels.  When our blood insulin levels rise, our body's natural response is inflammation.  Simply put, refined carbohydrates are known to cause inflammation.  Examples of refined carbohydrates are white flour, white breads, and white pastas.

As a Hidradenitis Suppurativa sufferer it is important to avoid the foods that will cause inflammation.  More importantly, finding foods that will have the reverse affect such as anti-inflammatory foods can prevent future flare-ups.

When I was first diagnosed with HS, I realized I was going to have to change 95% of my recipes.  I used to use a lot of white flour, white breads and absolutely loved white pastas.  It's amazing the substitutes you can find without jeopardizing flavor.  Here is a recipe I made last night.  It turned out delicious!!!

Chicken in Garlic Sauce

Ingredients
4 thin chicken breasts
1 tbsp. organic extra virgin olive oil
4 cloves garlic, minced
1/4 cup white wine vinegar
2 cups organic free range chicken broth, low sodium
3 tbsp. brown rice flour
1tsp. tarragon
1 container sliced baby Portobello mushrooms
(to purchase any of these ingredients see below)

• Heat olive oil on medium heat, add 1 clove of minced garlic and cook for 2 minutes.  Add the chicken breasts and 1/4 cup chicken broth until chicken is cooked through.
• Meanwhile, in a separate pot, add a dash of olive oil and 3 cloves garlic and cook for 2 minutes on medium heat.  Add white wine vinegar and 1 3/4 cup chicken broth and cook on medium heat for another 2 minutes.  Add brown rice flour (to thicken), tarragon and mushrooms, simmer for 15 minutes, stirring occasionally. 
• Combine garlic sauce mixture with the chicken. 
• I served my chicken in garlic sauce with asparagus and roasted red potatoes.  YUMMY!!

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants. 

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

White Wine Vinegar: White wine vinegar reduces the glycemic index of food which helps regulate blood insulin levels.  With the proper diet, white wine vinegars may help fight inflammation.   

Brown Rice Flour: Brown rice flour is an excellent source of the mineral selenium.  Selenium has been known to boost the immune system fighting bacterial and viral infections.  It aids in healing of the skin and helps prevent cellular damage.   

Tarragon:  Tarragon is a good source of iron which helps produce red blood cells carry oxygen to the tissue.  When inflammation occurs in our bodies red blood cell production can decrease.  Tarragon can also help stabilize metabolism.

Mushrooms:  Mushrooms are a good source of fiber which help control blood insulin levels.  Mushrooms contain a high concentration of ergothioneine which is an anti-inflammatory.