10 Delicious Anti-Inflammatory Foods That Help You Lose Weight! - TT SERVICE New Zealand (2024)

Often one of the first signs of poor health is gaining (or not shedding) weight, because it is evidence that the body has some underlying low-grade inflammation. On the flip side, even the most disciplined eating and exercising are often useless when inflammation is present.

The dynamic between weight and inflammation is complicated, but there now appears to be as much to be gained by reducing inflammation as there is by diet and activity. What are the best double-duty foods—the foods that reduce inflammation while aiding in weight loss? And the 10 top anti-inflammatory foods for weight loss.

1. Cauliflower or broccoli “rice”

Whole grains, such as brown rice or whole-wheat pasta, offer plenty of benefits in terms of weight loss (lots of good for you fiber) but swapping out carb-heavy foods such as pasta and rice for cauliflower rice or broccoli riced can help cut calories and carbs and ease inflammation. These two low-carb veggies, finely chopped, make a grain-like base for creamy or saucy dishes, or they can be sautéed with other veggies to make a low-carb stir fry. But cauliflower and broccoli are also a part of the cruciferous vegetable family and they contain different plant compounds that may have great anti-inflammatory effects if eaten on a regular basis.

2. Berries

Strawberries and blueberries are two of the best fruit picks when trying to lose weight, as they’re low in calories and high in fiber. For instance, 1 cup of sliced strawberries comes with 55 calories and 3 grams of fiber. It also means berries tend to have a lower glycemic response (good for blood sugar and inflammation) and help you feel full, which may help lower the likelihood of overeating. One more perk: those huge amounts of antioxidants and anthocyanins that mitigate existing and future inflammation.

3. Walnuts

When it comes to dieting, a game changer is eating foods rich in fiber, protein and healthy fat at meals and snacks because this combo leads to great satiety. For example, tree nuts, like walnuts, almonds and pistachios, contain all 3 nutrients plus some anti-inflammatory omega-3 fats. The fat and calories in nuts can pile up quickly but research shows those who eat no more than one ounce of nuts (about 1/4 cup) a day are more likely to be at healthy body weights and less likely to gain weight so when it comes to counting calories, nuts can be a healthy snack while trying to lose weight. The trick is making sure you don’t eat too much.

4. Greek yogurt

Fatty acids and fiber are digested with some help from good bacteria. This, research indicates, may mean that gut health does play a role in how efficient bodies are at shedding excess weight. Not only does the quality of the bacteria you take in affect inflammation, but also having a diversity of high-quality microbes helps reduce inflammatory compounds associated with insulin resistance and weight gain.

Strengthening the gut’s microbe barrier means the gut is healthy, and overall health and body weight. The consumption of yogurt with live bacteria cultures is one of the best ways to accomplish this. For higher protein, choose Greek yogurt, and opt for plain rather than flavored; the “natural” flavor added only adds more sugar. Finally, add fresh fruit or nuts to make it a little sweet and crunchy.

5. Beans

Adzuki beans, navy beans, soybeans, chickpeas, green peas and lentils are high in both protein and some slow-digesting carbohydrates. There are short-term benefits of this combination, leaving the stomach full and letting it avoid sudden glucose spikes, and long-term benefits on weight loss as well. In a 2016 study, people who ate beans and legumes most days lost weight at a slightly better rate than dieters who didn’t eat beans regularly. Beans and legumes are also ideal sources of complex carbs from an anti-inflammatory standpoint, which is to say, they should replace refined grains and processed starches.

6. Leafy greens

If you’re (at least somewhat) on a diet, you don’t want to feel hungry, and you don’t want to load up on starches—instead, leafy greens are the perfect way to pile more food on your plate without adding lots of calories or carbs. Work to make a point of including a handful or two of leafy greens, including baby spinach, kale, arugula, lettuces and other greens at almost every meal, either in salad form or mixed with other items on the plate. A baby spinach has a 2 cup serving that has 27 calories, 3 grams of fiber, 3 mg of iron and nearly half of your daily needs for vitamins A and C. In terms of long-term health, leafy greens have some of the most research-based health potential to reduce inflammation.

7. Avocado

Oils and healthy fats are an integral nutrient but are one we can struggle to work into our diet when dieting. If you’re in this boat, consider the avocado. Not only is this virtuous fruit with a creamy taste full of protective monounsaturated fats, vitamin E, fiber and carotenoids, which work hand in hand to minimize the body’s inflammation, but people who eat avocado every day are in better body condition in terms of their BMI and their body weight. These results, on average, were statistically significant compared to those who consumed avocado rarely or simply ate it less often.

8. Extra-virgin olive oil

Another good choice for getting those healthy fats that we need is to piggyback on the avocado with extra virgin olive oil. Olive oil is a good source of those healthier unsaturated fats and has a unique compound called oleocanthal that has anti-inflammatory effects on the body. All fats and oils have a similar number of calories and fat per tablespoon but olive oil has less of the unhealthy saturated fats and a compound called oleocanthal that has anti-inflammatory effects in the body. Olive oils contain oleocanthal, although this is only true for all olive oils; extra-virgin olive oils have the highest level (less refined varieties) — go with this one for salads and to cook at lower heats.

9. Garlic and spices

Love the food you’re eating and it’s easy to stay with healthy eating, so don’t be afraid to pump up the flavor as well to find new tastes you love. Garlic and spices such as turmeric, rosemary, cinnamon, cumin and ginger will prevent meal fatigue and help calm inflammation. Fragrant spices and pungent garlic might seem to add to the problem, but research shows it’s just the opposite. In fact, their fragrance compounds have been used medically in other cultures for years for anti-inflammatory effects.

10. Citrus Fruit

Soluble fiber is high in juicy citrus fruits like oranges, tangerine and grapefruit, so they make a good diet food for satiety and low glycemic index. In addition to fiber-rich foods like citrus, it might even help with sleep if you choose fiber-rich foods like citrus. A low-fiber diet is associated with decreased sleep quality, as is indicated by research. That is important because it’s not just a case of no sleep leading to changes that reduce insulin sensitivity and increase appetite and risk of weight gain—it also reduces the amount of insulin the body produces. Getting in a serving of citrus like every day is a low-calorie way to get more fiber as well as a blast of vitamin C (which is an antioxidant that stops the inflammation).

Conclusion

These 10 yummy anti-inflammatory foods can not only help you lose those extra pounds but also for your health. They are vibrant berries, working for you and leafy greens all working for you, as each food brings something different for you to help your body out with your weight loss journey and reduce the inflammation in your body. And remember, to maintain weight health, a diet of whole, nutrient-dense foods and regular physical activity is fundamental. Choose these flavorful options and let’s enjoy our way to a healthier you!