Plant foods, including plant-based proteins, come with all kinds of nutrients. And that includes antioxidant and anti-inflammatory compounds that can benefit your heart, brain and gut health
“Inflammation is a normal part of the body’s immune response, but chronic inflammation is associated with conditions like cardiovascular disease and Type 2 diabetes,” explains Natalie Rizzo, registered dietitian and TODAY nutrition editor. “Eating anti-inflammatory foods regularly can reduce or eliminate chronic inflammation.”
And the good news is that most plant-based proteins offer some of those anti-inflammatory compounds
“Antioxidants and polyphenols, unsaturated fats and fiber are all anti-inflammatory,” and can be found in many plant foods, Rizzo explains
Look for antioxidants because they help neutralize free radicals, unstable molecules that can damage cells, she says. Unsaturated fats are also useful because they “tend to replace pro-inflammatory saturated fats” in one’s diet, Rizzo says. And fiber “supports beneficial gut bacteria that produce compounds linked with lower inflammation,” she adds
Because there isn’t a single antioxidant or anti-inflammatory compound that does everything, Rizzo typically recommends people try to get a variety of these foods in their diet
Here are her favorite places to start
Rizzo previously crowned walnuts as the best plant-based protein to support brain health, so it’s not surprising they’re her top pick here as well
Walnuts provide about 4 grams of protein per 1-ounce serving, as well as 2 grams of fiber to support digestion and gut health
And they’re also full of antioxidants and alpha-linolenic acid (ALA), the essential plant-based omega-3 fatty acid. “Omega-3 fats are involved in regulating the body’s inflammatory processes,” Rizzo says. Research has shown that eating walnuts can have heart-and brain-health benefits, TODAY.com explained previously
Edamame, which are immature green soybeans, pack 9 grams of protein and 4 grams of fiber into a single half-cup serving
“Soy is a complete plant protein and provides isoflavones, which have antioxidant and potentially anti-inflammatory properties,” Rizzo explains. You can also get those isoflavones in other soy foods, like tofu and soy milk. But edamame have the added benefit of gut-healthy fiber
Try adding edamame to noodles and stir fries, or take Rizzo’s cue to roast them withsavory seasonings for a crispy snack
When you’re looking for more heart-healthy unsaturated fats, reach for seeds. In particular, chia seeds are among the seeds with the most anti-inflammatory ALAs, TODAY.com explained previously
They’re also full of fiber: A 2-tablespoon serving of chia seeds will net you 10 grams of fiber alongside 5 grams of filling protein
Rizzo also recommends hemp seeds, which are similarly high in ALAs. Where chia seeds excel in fiber, hemp seeds are winners in protein. A serving of hemp seeds (3 tablespoons) packs in 10 grams of plant-based protein
Choose the seeds that you prefer and that work with the meal you’re making. For instance, sprinkle hemp seeds on smoothies or use them in baking. Meanwhile, chia seeds are great mixed in with overnight oats, or use them to make chia seed pudding with fresh fruit
