From the Guidelines
The healthiest vegetarian snack for reducing inflammation, supporting brain health, and maintaining stable blood sugar levels is a combination of walnuts, blueberries, and plain Greek yogurt with a sprinkle of turmeric and cinnamon, as supported by the most recent and highest quality study 1.
Key Components of the Snack
- Walnuts: provide omega-3 fatty acids, which reduce neuroinflammation and support brain cell membrane integrity 2
- Blueberries: contain anthocyanins that cross the blood-brain barrier, reducing oxidative stress and promoting neuroplasticity 2
- Greek yogurt: delivers protein and probiotics that support gut health, directly benefiting brain function through the gut-brain axis 1
- Turmeric: contains curcumin, a potent anti-inflammatory compound that helps reduce systemic inflammation 3
- Cinnamon: helps stabilize blood sugar levels, preventing energy crashes that affect cognitive function 4 ### Benefits of the Snack
- Reduces inflammation and supports brain health
- Maintains stable blood sugar levels
- Provides essential nutrients like magnesium, zinc, and B vitamins that serve as cofactors for neurotransmitter production, supporting mood regulation
- Supports digestive health through fiber content ### Recommended Consumption
- Consume a quarter cup each of walnuts and blueberries with half a cup of Greek yogurt and a quarter teaspoon each of turmeric and cinnamon daily ### Additional Considerations
- A vegan diet, which excludes all animal-derived products, can also be beneficial for reducing inflammation and supporting brain health, as it is typically high in fiber and phytochemicals 5
- A Mediterranean-style diet, which emphasizes whole grains, fruits, and vegetables, as well as healthy fats like olive oil, can also provide similar benefits 2
From the Research
Healthiest Vegetarian Snack Options
To reduce inflammation, support brain health, and maintain stable blood sugar levels, the following vegetarian snack options can be considered:
- Walnuts: rich in polyunsaturated fatty acids, polyphenolic compounds, and anti-inflammatory phytochemicals that can reduce oxidative stress and inflammation, improve interneuronal signaling, and enhance sequestration of insoluble toxic protein aggregates 6
- Flaxseed: a rich source of alpha-linolenic acid (ALA), a plant-derived n-3 fatty acid that has been associated with a lower risk of total cardiovascular disease and fatal coronary heart disease, as well as anti-inflammatory effects 7
Key Nutrients for Reducing Inflammation and Supporting Brain Health
The following nutrients are essential for reducing inflammation and supporting brain health:
- Omega-3 fatty acids: found in walnuts and flaxseed, these fatty acids have anti-inflammatory effects and can help reduce the risk of cardiovascular disease 7, 8
- Polyphenolic compounds: found in walnuts, these compounds can reduce oxidative stress and inflammation, and improve interneuronal signaling 6
- Fiber: found in whole grains, fruits, and vegetables, fiber can help regulate blood sugar levels and reduce inflammation 9, 10
Maintaining Stable Blood Sugar Levels
To maintain stable blood sugar levels, it is essential to consume a balanced diet that includes:
- Whole grains: rich in fiber, whole grains can help regulate blood sugar levels 9, 10
- Fruits and vegetables: rich in fiber, vitamins, and minerals, fruits and vegetables can help regulate blood sugar levels and reduce inflammation 9, 10
- Legumes: rich in protein, fiber, and complex carbohydrates, legumes can help regulate blood sugar levels and reduce inflammation 9, 10