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 1
- Blueberries: contain anthocyanins that cross the blood-brain barrier, reducing oxidative stress and promoting neuroplasticity 1
- 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 1
- Cinnamon: helps stabilize blood sugar levels, preventing energy crashes that affect cognitive function 1
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 1
- A Mediterranean-style diet, which emphasizes whole grains, fruits, and vegetables, as well as healthy fats like olive oil, can also provide similar benefits 1
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 2
- 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 3
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 3, 4
- Polyphenolic compounds: found in walnuts, these compounds can reduce oxidative stress and inflammation, and improve interneuronal signaling 2
- Fiber: found in whole grains, fruits, and vegetables, fiber can help regulate blood sugar levels and reduce inflammation 5, 6
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 5, 6
- Fruits and vegetables: rich in fiber, vitamins, and minerals, fruits and vegetables can help regulate blood sugar levels and reduce inflammation 5, 6
- Legumes: rich in protein, fiber, and complex carbohydrates, legumes can help regulate blood sugar levels and reduce inflammation 5, 6