Foods with anti-inflammatory properties significantly contribute to enhancing metabolism and promoting weight loss. By mitigating inflammation, these foods help streamline metabolic functions and avert weight gain linked to persistent inflammation. Incorporating these foods into your meals can improve metabolic efficiency, aid in fat burning, and assist you in reaching your weight loss objectives more successfully.
In an engaging TikTok video, popular health coach @bearenger shared with her 1.5 million followers a list of 10 such foods that can support healthy weight loss. The list includes matcha, walnuts, oranges, dark chocolate, turmeric, avocados, olive oil, black and kidney beans, among others. Additionally, we consulted dietitians and nutritionists to further understand the anti-inflammatory advantages of these foods.
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10 Expert-Approved Anti-Inflammatory Foods To Have More Of In The New Year
1. Matcha
You may already know about the benefits of matcha. In general, tea is fantastic for your overall health; green tea offers up a ton of antioxidants that can help protect your body from the effects of free radicals to boost brain health, keep your heart in good shape, and more. As it turns out, sipping on matcha isn't the only way to reap these benefits; Lisa Richards, nutritionist and creator of The Candida Diet, recommends adding the powder to your yogurt.
"Matcha powder makes an excellent, and often under-utilized, metabolism-boosting yogurt topping," she says. "It is naturally rich in antioxidants and contains a small amount of caffeine. Matcha may have a mild thermogenic effect, slightly increasing metabolic rate." As she notes, "The combination of these compounds could lead to short-term energy expenditure elevation."
On top of this, Richards says, matcha powder can be a great addition to your yogurt if you're going to be completing a fat-blasting workout later in the day. "Matcha may enhance fat oxidation during exercise, possibly contributing to a modest metabolic boost," she explains.
2. Walnuts
Walnuts are packed with omega-3 fatty acids, antioxidants, and fiber. "Walnuts improve endothelial function and decrease inflammation," health expert Dr. Sarah Bonza, tells SheFinds.
All of those great healthy fats in this tasty nut help regulate blood sugar by slowing down digestion, ensuring a more gradual release of glucose into the bloodstream. They're great for weight loss, too.
3. Blood Oranges
Oranges are rich in vitamin C, which is a powerful antioxidant known for its anti-inflammatory properties. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation. Additionally, blood oranges specifically contain flavonoids, such as anthocyanins, which also possess anti-inflammatory properties. Furthermore, blood oranges are relatively low in calories and high in fiber, which can aid in weight loss.
"Blood oranges are rich in important nutrients like vitamin C, vitamin A, and antioxidants," Richards says. She explains that these antioxidants are beneficial for your overall health and "known to help prevent chronic diseases common in the West like cancer, heart disease, and obesity. [Vitamin A] supports immune function, is essential for eye health, and can reduce the risk of acne and certain cancers," Richards notes. So, not only do these fruits aid in inflammation and weight management, they also prevent serious health issues.
4. Dark Chocolate
According to Joanna Wen, certified health coach and founder of Spices & Greens, dark chocolate can be a great addition to your diet and can even aid in weight loss when consumed in moderation. One major health benefit of this food is the fact that it's packed with antioxidants.
"[Dark chocolate] contains antioxidants, which are molecules that can protect your cells from damage caused by harmful free radicals that can potentially contribute to a variety of chronic diseases, including heart disease, cancer, and diabetes," Wen tells us.
5. Avocados
Packed with heart-healthy monounsaturated fats, avocados offer a unique advantage in combating stubborn belly fat by promoting the body's ability to burn fat for fuel. Additionally, their high fiber content aids in digestion and helps regulate blood sugar levels, preventing spikes that can contribute to weight gain, especially around the midsection.
Jesse Feder, a personal trainer, registered dietitian, and contributor to myfoodallergyteam.com, says that despite being known for its high fat content, "They are a superfood with healthy fats and lots of gut healthy fiber. The healthy fats, namely mono- and poly- unsaturated fats are great at stabilizing blood sugar, hunger, and providing consistent energy."
6. Blueberries
One of the best things about blueberries is that they're bursting with antioxidants, which help protect your body from damage and keep your cells healthy. These antioxidants can also give your brain a boost, helping you think sharper and stay focused.
Health expert Dr. Suzanne Manzi highlights that "Blueberries are a powerhouse of antioxidants and fiber, which can help you feel full and satisfied while also promoting overall health. They're also low in calories, making them a perfect snack for anyone looking to shed some pounds."
7. Broccoli
Rich in antioxidants and phytonutrients, broccoli possesses anti-inflammatory properties that help combat oxidative stress in the body. Its high fiber content aids in digestion, promotes satiety, and regulates blood sugar levels, contributing to overall weight management efforts.
"As one of the most nutritious vegetables out there, broccoli contains soluble and insoluble fiber that aids digestion and keeps blood sugar levels steady. It also contributes to inflammation reduction and weight management," says Dr. Paul Daidone, MD, FASAM.
8. Extra Virgin Olive Oil
Olive oil is an extremely common ingredient in a range of dishes from all sorts of cuisines–and the great news is that Gervacio says it’s one of the healthiest fats you can consume. “Olive oil contains about 75% monounsaturated fat, which is known to reduce levels of bad fats in the body,” Catherine Gervacio, registered dietitian and nutrition writer for Living.Fit explains.
“It also contains the antioxidants oleuropein and oleocanthal which are said to contribute to weight loss by being anti-inflammatory, a study states.” Incredible! For this reason, olive oil is frequently dubbed as the best oil you can cook with, and it’s certainly a better option than inflammatory vegetable oils. Plus, it tastes great!
9. Black & Kidney Beans
Whether you're on a vegan, vegetarian, gluten-free or any kind of diet, really, Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, explains how adding black and kidney beans can provide more necessary nutrients for energy to take on your day.
These beans, she says, "pack a ton of nutrients into any meal, which is helpful when you are working to get adequate protein on a plant-based diet and also to reduce your grocery budget." She adds that the "fiber content of these beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even helps to reduce cholesterol and body weight."
10. Turmeric
To learn more about the incredible benefits of this famously yellow spice, we spoke to health expert Andrew Lenau, certified personal trainer and sports nutritionist from Set For Set. He told us all about how turmeric can help detoxify your body and even aid in weight loss. Lenau says that thanks to turmeric's active compound, curcumin, it offers a range of benefits that can help detoxify your body.
"Curcumin is believed to have antioxidant and anti-inflammatory properties," he explains. "These properties support the body's natural detoxication by neutralizing harmful free radicals and reducing inflammation." This spice is specifically great at detoxifying your liver. This can lead to an array of benefits, from increased energy to a lower risk of disease, and even weight loss. The more you know!
