{"id":75935,"date":"2025-07-19T17:38:09","date_gmt":"2025-07-19T17:38:09","guid":{"rendered":"https:\/\/www.europesays.com\/us\/75935\/"},"modified":"2025-07-19T17:38:09","modified_gmt":"2025-07-19T17:38:09","slug":"the-1-anti-inflammatory-plant-based-protein","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/75935\/","title":{"rendered":"The #1 Anti-Inflammatory Plant-Based Protein"},"content":{"rendered":"<ul>\n<li>Lentils are rich in plant-based protein and antioxidants.<\/li>\n<li>Increasing your intake of plant-based protein and fiber can support heart health.<\/li>\n<li>There are many ways to enjoy lentils, such as in stews, on top of salads or even in a smoothie.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Anti-inflammatory and protein-rich foods both are getting their time in the spotlight\u2014and for good reason. If you\u2019re looking to eat a little bit better and nourish your body, it\u2019s important to eat both. Fortunately, some plant proteins do double duty by <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/how-inflammation-ages-you-8744048\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">fighting inflammation<\/a> while also giving us a protein boost.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While plenty of <a href=\"https:\/\/www.eatingwell.com\/plant-based-protein-benefits-11712145\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">plant proteins can fit into an anti-inflammatory diet<\/a>, one stands out among the competition (drumroll, please) &#8230; and that is lentils. Katherine Brooking, M.S., RD, notes, \u201cThe fiber, antioxidants, essential nutrients and blood sugar\u2013balancing benefits of lentils are powerful allies in reducing chronic inflammation.\u201d All beans and legumes are great choices, but here we dive into the science and talk to registered dietitians to explain why we love lentils so much and delicious ways to enjoy them.\n<\/p>\n<p>  Why We Love Lentils\u00a0<br \/>\n  1. Packed with Protein  <\/p>\n<p id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> A half-cup of cooked lentils provides an impressive 9 grams of protein. \u201cLentils are a fantastic protein source\u2014especially when paired with whole grains, offering a complete protein alternative to meat,\u201d says Brooking. Protein is a nutrient that helps us feel satisfied after a meal because it takes longer to digest.\n<\/p>\n<p id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While animal proteins are typically higher in protein per serving, lentils still deliver a solid amount. Plus, they offer other nutrients, like fiber and antioxidant-rich compounds. Though most omnivores get enough protein, it can be harder for vegetarians and vegans without careful planning. The good news? Lentils and other legumes are a simple and nutrient-packed way to meet your needs.\n<\/p>\n<p>  2. Rich in Antioxidants\u00a0  <\/p>\n<p id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> In addition to their protein content, lentils also help to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/80991\/10-ways-to-reduce-inflammation\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">fight inflammation<\/a> because of their antioxidant properties. In fact, research has found that nutrient-rich lentils can help reduce oxidative stress and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8762\/healthy-immunity-diet-guidelines\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">protect our immune system<\/a>.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Lentils are also higher in <a href=\"https:\/\/www.eatingwell.com\/polyphenols-reduce-cognitive-decline-11680121\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">polyphenols<\/a>\u2014compounds with antioxidant and anti-inflammatory properties\u2014than other plant-based proteins like green peas, chickpeas and peanuts. These polyphenols may help protect against certain chronic conditions, such as cardiovascular disease and diabetes.\u00a0\n<\/p>\n<p>  3. High in Fiber  <\/p>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/kellyjonesnutrition.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Kelly Jones, M.S., RD, CSSD<\/a>, a registered dietitian and sports nutritionist, points out, \u201cPlant-based proteins offer different nutrients than animal-based proteins, with fiber being a standout benefit. Like protein, fiber promotes feelings of satiety and better blood sugar responses to meals, but it also supports gut microbiome health.\u201d\n<\/p>\n<p id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> A half-cup of cooked lentils delivers 8 grams of fiber, which is a big chunk of your daily recommended intake. Since most people aren\u2019t eating enough fiber, adding lentils to your diet is an easy way to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/how-much-fiber-should-you-be-eating-11752876\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">help reach your fiber goals<\/a>. Beyond supporting gut health, a high-fiber diet is also linked with <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/foods-lower-chronic-inflammation-study-11725947\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">lower levels of inflammation<\/a>.<\/p>\n<p>  4. Heart Healthy  <\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Eating more lentils is great for your heart\u2014they provide fiber, which supports cardiovascular health, along with other important nutrients like magnesium and potassium.\n<\/p>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Jones adds, \u201cA study found that replacing animal protein with just \u00bc cup of pulses, like lentils, each day was able to both increase fiber and reduce cholesterol.\u201d The researchers found that replacing protein foods (e.g., animal proteins, soy, nuts) and refined grains throughout the week with 1.5 to 2 cups of beans and legumes would help increase people\u2019s intake of iron, fiber, potassium and magnesium while helping lower cholesterol.<\/p>\n<p>\u201cLentils are also high in folate, a B vitamin essential for lowering homocysteine\u2014an amino acid that, when elevated, may contribute to artery damage and increased cardiovascular risk,\u201d shares Brooking. Lentils contain almost half your Daily Value of folate in one serving.\n<\/p>\n<p>  5. Affordable  <\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Protein foods can get expensive, and plant-based meat replacements are pricey too. But beans and lentils remain affordable, despite increases in food prices over the past few years. You can find dried or canned lentils for just a couple of dollars, bringing the cost per serving well below $1. That\u2019s a pretty good nutrition bang for your buck!\n<\/p>\n<p>  5 Ways to Enjoy Lentils  <\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Luckily, lentils are just as <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8061834\/healthiest-beans-to-eat\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">versatile as they are nutritious<\/a>. Lentils come in many varieties including green, brown, red, beluga and French green lentils. They all have slightly different tastes and textures, so experiment to find your favorite.\u00a0<\/p>\n<p>Brooking loves them in salads, soups, and even baked goods, like brownies, to get a flavor, texture and nutrition boost in various dishes. For beginners or people who aren\u2019t lentil fans (yet!), Jones recommends starting small, \u201cmixing lentils with your favorite ground animal proteins or grain dishes to benefit from their nutrients while getting to know their flavor and texture.\u201d You can also try lentils:<\/p>\n<ul id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>As a main dish:<\/strong> Many hearty dinners star lentils as a stew or other entree. Adding vegetables, or even another protein, and plenty of flavors makes lentils adaptable and filling in curries and stews. This <a href=\"https:\/\/www.eatingwell.com\/recipe\/279978\/one-pot-lentils-rice-with-spinach\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">One-Pot Lentils &amp; Rice with Spinach<\/a> is a complete meal balanced with carbs, vegetables and protein, and with easy cleanup.<\/li>\n<li><strong>Atop a salad: <\/strong>A salad isn\u2019t a meal without a protein source\u2014and lentils are an excellent ingredient to add. Throw them on top of your favorite greens or try them in this sweet and savory <a href=\"https:\/\/www.eatingwell.com\/roasted-squash-lentil-kale-salad-8704061\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Roasted Squash &amp; Lentil Kale Salad<\/a>.<\/li>\n<li><strong>Simmered in soup: <\/strong>Lentil soup is a cozy bowl of goodness that\u2019s delicious and packed with nutrition. We recommend this <a href=\"https:\/\/www.eatingwell.com\/recipe\/7917979\/one-pot-lentil-vegetable-soup-with-parmesan\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" rel=\"nofollow noopener\" target=\"_blank\">One-Pot Lentil &amp; Vegetable Soup with Parmesan<\/a> the next time you make a pot.<\/li>\n<li><strong>Blended in a smoothie<\/strong>: If you\u2019re out of protein powder or looking for a more affordable protein boost, try whipping up your smoothie with some lentils. In this <a href=\"https:\/\/www.eatingwell.com\/recipe\/267647\/chocolate-banana-protein-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\" rel=\"nofollow noopener\" target=\"_blank\">Chocolate-Banana Protein Smoothie<\/a>, their flavor is masked with cocoa powder and sweetness from the banana.\u00a0\u00a0<\/li>\n<\/ul>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_40-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> We love lentils for many reasons\u2014they give us protein, fiber, vitamins, minerals and antioxidants, all in a budget-friendly and tasty package. They work in soups, stews and salads and may even surprise you in a smoothie.<\/p>\n<p>While lentils top our list of anti-inflammatory plant-proteins, variety is key. \u201cThe best way to consume an anti-inflammatory diet is to focus on including more whole plant foods and fatty fish. Not only lentils and other pulses, but vegetables, fruits, whole grains, nuts and seeds,\u201d encourages Jones.<\/p>\n","protected":false},"excerpt":{"rendered":"Lentils are rich in plant-based protein and antioxidants. Increasing your intake of plant-based protein and fiber can support&hellip;\n","protected":false},"author":3,"featured_media":75936,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-75935","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114881121734636229","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/75935","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=75935"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/75935\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/75936"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=75935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=75935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=75935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}