5 Easy Anti-Inflammatory Mediterranean Diet Swaps for Vegans

Vegetables 

Aim for at least 4 to 5 plates of vegetables every day. There are many carotenoids and flavonoids in vegetables. These chemicals can help fight inflammation and free radicals.

Utilize a wide variety of colors, consume them both fresh and cooked, and go for organic produce wherever it is feasible to do so.

Fruits 

Try 3–4 servings daily. Fruits contain flavonoids and carotenoids like vegetables.Fruits including berries, apples, pears, peaches, and oranges have lower glycemic index than tropical fruits. Fresh and frozen are equally good!

Beans & legumes

Aim to consume between half a cup and one cup of beans or legumes on a daily basis. The nutrients folic acid, magnesium, potassium, protein, and fiber are all abundant in beans.

Whole grains

Whole grains include brown rice, wild rice, buckwheat groats, quinoa, rolled oats, and barley.Slow digestion of whole grains reduces blood sugar increases. Fiber-rich foods are also good for gut microbes.

Whole soy foods

Aim for one to two cups every day. Isoflavones, which are found in whole soy foods, are very good antioxidants. You can choose from soy milk, tofu, tempeh, and edamame.

See Also

5 Best Herbs and Spices for Enhancing Your Anti-Inflammatory Mediterranean Meals!"