Zac Efron Says This Curry Could Make Him Go Plant-Based. Here’s How to Make It

From vegnews.com

In the London episode of ‘Down to Earth’, Deliciously Ella founder Ella Mills served Zac Efron a vegan curry that left him rethinking plant-based eating. Here’s how to make it

As the world talks more seriously about climate change—and what our food has to do with it—Netflix’s Down to Earth reminds viewers that sustainability can also be delicious. In the series, Zac Efron travels to destinations such as Iceland, Puerto Rico, London, and the Italian island of Sardinia to explore how communities are reducing environmental harm through culture, tradition, and what ends up on their plates. 

Efron and vegan co-host Darin Olien search for regional dishes rooted in tradition, fresh ingredients, and minimal environmental impact. In the London episode, Efron meets Ella Mills, the bestselling cookbook author, plant-based entrepreneur, and restaurateur leading a new wave of modern vegan cooking. 

In the episode, Mills discussed how a vegan diet transformed her health and overall lifestyle before welcoming Efron into her kitchen to try one of her signature creations: a Sri Lankan-inspired curry that has since gained widespread attention following the episode’s debut. The dish even got Efron to admit it could convince him to go fully vegan—making it one of the standout culinary moments of the series. The curry has become known as the “Zac Efron Vegan Curry” on social media and inspired Mills to share her recipe online.

Efron has spent time exploring a plant-based lifestyle himself. In a 2018 interview with Teen Vogue, he revealed that he had adopted a fully vegan diet, noting that the change was part of a larger shift in his health and wellness habits following his High School Musical years.

“I’ve been experimenting with eating purely vegan,” Efron said. “That’s completely changed the way that my body works, and the way that I metabolize food, the way it turns into energy, the way that I sleep. It’s been brilliant. It’s been great for my exercise and great for my routine.” While he no longer identifies as fully vegan, Efron still appears to appreciate a plant-forward approach to eating.

So just how do you make the much clamored after curry? Check out the recipe below.

                                                                                              Deliciously Ella

‘Down to Earth’ vegan curry

What You Need: 

1 large sweet potato, peeled and cubed
½ butternut squash, peeled and cubed
¼ teaspoon salt
3 tablespoons coconut oil, divided
½ teaspoon ground turmeric
½ teaspoon ground cinnamon
½ teaspoon chilli powder
1 teaspoon curry powder
2 red bell peppers, deseeded and sliced
1 teaspoon cumin seeds
1 teaspoon black mustard seeds
1 large red onion, finely sliced
3 garlic cloves, finely sliced
2 green chilies, deseeded and chopped
1 (13.5 ounce) can coconut milk
1 tablespoon coconut sugar or maple syrup
3 cups baby spinach
½ lime, juiced 

What You Do: 

1. Preheat oven to 400 degrees. On a baking tray, toss sweet potatoes and butternut squash with salt, 2 tablespoons coconut oil, turmeric, cinnamon, chili powder, and curry powder. 
2. Roast for 30 to 35 minutes, until soft, adding sliced pepper for last 10 minutes. Once done, remove and set aside.
3. In a heavy-based pan over medium heat, add remaining coconut oil. Once hot, add cumin seeds and black mustard seeds and cook for 30 seconds, until they begin to pop.
4. Add onion, garlic, and chili and cook for 5 minutes before adding coconut milk and coconut sugar. Cook for 15 minutes, adding lime juice during last 5 minutes.
5. Add roasted squash, sweet potatoes, and peppers and cook for 5 more minutes, stirring continuously. Remove from heat, stir in spinach and let wilt before serving.

https://vegnews.com/zac-efron-down-to-earth-curry-recipe 

Vegan diet beats Mediterranean for weight loss even with potatoes and grains

From sciencedaily.com

Participants lost more weight on a low-fat vegan diet than on the Mediterranean diet, largely due to eliminating animal foods and reducing oils and nuts. Increased intake of plant foods, even “unhealthy” ones, was strongly associated with greater weight loss 

A new analysis from the Physicians Committee for Responsible Medicine, published in Frontiers in Nutrition, reports that people who follow a vegan diet tend to eat more plant-based foods, even those labelled as "unhealthy" by the plant-based diet index. This shift in eating patterns was associated with more weight loss compared to individuals following the Mediterranean diet.

Weight loss was linked to several factors: avoiding animal products; eating items such as potatoes and refined grains, which are categorized as "unhealthy" by the plant-based diet index; and limiting added oils and nuts, which the same index classifies as "healthy."

"Our research shows that even when a low-fat vegan diet includes so-called unhealthy plant-based foods -- as defined by the plant-based diet index -- like refined grains and potatoes, it's better than the Mediterranean diet for weight loss, because it avoids animal products and added oils," says Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine and lead author of the study.

A low-fat vegan diet drives superior weight loss by replacing animal foods with plant foods, even when those plants aren’t all “healthy.” Credit: Shutterstock

How the Diets Were Compared

This analysis builds on a previous Physicians Committee study that directly compared a low-fat vegan diet with a Mediterranean diet. In that trial, 62 adults with excess weight were randomly assigned to one of the two eating patterns for 16 weeks. The vegan plan included fruits, vegetables, grains, and beans, while the Mediterranean plan featured fruits, vegetables, legumes, fish, low-fat dairy, and extra-virgin olive oil. No calorie restrictions were placed on either group.

After the first 16 weeks, participants returned to their usual diets for a four-week break and then switched to the opposite plan for another 16 weeks. Results from the original study showed that the vegan diet led to greater weight loss and improvements in body composition, insulin sensitivity, and cholesterol levels.

Understanding the Plant-Based Diet Index

In the secondary analysis, researchers examined participants' dietary logs to explore how three scoring systems within the plant-based diet index (PDI, hPDI, and uPDI) related to weight changes on both diets. The PDI system labels foods in the following way:

"Healthful" plant-based foods include fruits, vegetables, whole grains, nuts, legumes, oils, coffee, and tea. "Unhealthful" plant-based foods include fruit juice, sugar-sweetened beverages, refined grains, potatoes, and sweets.

The index assigns scores as follows:

• PDI: Score increases with more plant-based foods overall.
• hPDI: Score increases with more "healthful" plant-based foods and fewer "unhealthful" plant-based foods.
• uPDI: Score increases with more "unhealthful" plant-based foods and fewer "healthful" plant-based foods.
• 
  

What the Scores Reveal About Weight Loss

The analysis showed that PDI scores rose significantly among participants on the vegan diet but stayed the same among those on the Mediterranean diet. The hPDI score increased in both groups, while the uPDI score rose in the vegan group and decreased among those eating the Mediterranean diet.

Only the increases in PDI and uPDI scores, seen exclusively on the low-fat vegan diet, were linked to weight loss. The rise in hPDI scores did not correspond with changes in body weight in either group.

Why the Vegan Diet Produced These Effects

Most of the increase in PDI, hPDI, and uPDI scores on the vegan diet came from removing animal products. Cutting back on oils and nuts also contributed to higher uPDI scores. Together, these patterns indicate that replacing animal-based foods with plant-based options, along with reducing oils and nuts, may be effective strategies for weight management.

https://www.sciencedaily.com/releases/2025/11/251124094317.htm

Grilliant or soy disgusting? Daily Mail tests vegan 'meat' made from sunflower flour - and it's almost as good as real mince

From dailymail.co.uk

If you think vegan burgers and sausages lack flavour, an unlikely ingredient could change your mind.

Sunflower flour is emerging as a promising new option for meat substitutes. 

This sustainable, healthy, nutrient-packed ingredient is 'surprisingly meat-like' and makes excellent burgers that are fast to prepare and cook. 

And scientists in Brazil believe it could be the thing to finally push meat-lovers over to a plant-based lifestyle. 

'Sunflower meal, as a food ingredient, has potential for a sustainable food system,' say the experts from the University of Campinas (UNICAMP) in São Paulo, Brazil. 

'High content of monounsaturated fatty acids and minerals contributes to a healthier diet.' 

While sunflower flour is not new, modern health-conscious consumers are only just realizing its dietary benefits. 

I had a go at the experts' recipe for burgers in my own kitchen – and was pleasantly surprised. 

If you think vegan 'meat' lacks flavour, a new study names an unlikely ingredient that could change your mind. Sunflowers may be the future of vegan meat

According to the scientists, food made from sunflower flour can serve as an effective nutrient-packed substitute for real meat - with authentic-looking 'meat' patties

For now, sunflower flour – which is simply ground up sunflower seeds – is difficult to find in high street shops around Britain.

So I get a 500g bag sent to me from Best of Hungary, an online supplier in Aberystwyth, Wales specializing in Hungarian food. 

Co-owner Zoltan Kopacsi told the Daily Mail: 'In Hungary, sunflower seeds are a popular food, and sunflowers are widely grown around the country.

'Sunflower flour is a recent product made by only a few producers but it is becoming better known, especially among health-conscious consumers.' 

Sunflower seeds were the kind of thing I used to feed my hamsters 25 years ago (RIP Bertie, Bournville and Sammy), so I don't have massive expectations going into this. 

Ingredients for sunflower burgers  

• Cup and a half of sunflower flour
• 2 tablespoons of paprika 
• 2 tablespoons of cumin
• 2 tablespoons of tomato powder/puree  
• 1 tablespoon of oregano
• Half a cup of oil (sunflower, olive or linseed)
• A splash of water  

Following the Brazilian scientists' method, I add herbs and spices including paprika, cumin and oregano, tomato (the experts used tomato powder but I use puree), sunflower oil and a splash of water. 

At this point, I resist the temptation to add anything more because I want to appreciate the flavour of sunflower without too many embellishments. 

I start mixing with a spoon and quite quickly it turns into a brown, meaty-looking concoction – not unlike cooked beef mince, but also a bit like desiccated cow dung. 

I start mixing with a spoon and quite quickly it turns into a brown, meaty-looking concoction – not unlike cooked beef mince, but also a bit like desiccated cow dung. 

The burger patties contain sunflower flour, herbs and spices, tomato, oil and a splash of water

I start mixing with a spoon and very quickly it turns into a brown, meaty-looking concoction - not unlike cooked beef mince

Then I form the dough into patties (they keep their shape really nicely) and griddle them for seven minutes on a high heat without oil. 

Chomping down on a cooked patty with a seeded bun and a slice of cheese, the result is surprisingly good – a nice nutty flavour with a hint of meaty smokiness. 

The only drawback is the dough's slight clagginess which requires quite a lot of chewing (and a few sips of beer) to wash down. 

That's why is probably a good idea to use only a small golf ball-sized portion of dough per patty, and squash them until they're nice and thin. 

I also admit this recipe would benefit from a couple extra ingredients to add some extra texture – maybe some browned-off onions and mushrooms. 

But overall, as a basis for a vegan burger, sunflower flour is a more interesting and satisfying option than many 'fake meats' currently on supermarket shelves – which incidentally are known to be packed full of nasties. 

Another advantage is that there are no genetically modified commercial varieties of the sunflower plant, making it an appealing ingredient for consumers seeking non-GMO options. 

Sunflower flour also fits into the whole trendy 'zero-waste' ethos because a lot of the grain is left from extracting the oil commonly used for cooking. 

The sunflower flour patties keep their shape rather nicely with the use of oil and a splash of water in absence of any egg

Marianna Pinczes, founder of manufacturer Grapoila, developed a zero-waste technology that produces healthy, cold-pressed oils from sunflower seeds; the 'leftovers' are finely cold-milled into this versatile flour 

Marianna Pinczes, founder of sunflower flour manufacturer Grapoila, developed a 'zero-waste technology' to produce cold-pressed oil from sunflower seeds. 

The 'leftovers' are finely-milled into the flour, which has 'exceptionally high protein and dietary fibre content' and significant amounts of magnesium, zinc, selenium, manganese, copper and iron. 

In their study, published in Food Research International, the scientists admit plant-based products face do face 'consumer acceptance' barriers.

But tasty, natural and nutritious options such as sunflower could be the answer to the escalating climate crisis fulled in large part by red meat consumption. 

The team conclude: 'While further refinement is necessary to optimize flavor, the study underscores the potential of sunflower meal to contribute to a more sustainable food system and provide consumers with a nutritious and appealing plant-based protein alternative.' 

Why is meat bad for the planet? 

Meat-heavy diets risk the health of our planet, as livestock farming on a massive scale destroys habitats and generates greenhouse gases. 

Animal agriculture contributes to global warming because of the methane, nitrous oxide and carbon emissions - not just emitted by the animals themselves but the process of packing and transporting their meat. 

Also, the clearing of trees to make way for grazing cattle reduces carbon sequestration (trees capturing and storing atmospheric carbon dioxide). 

That's why climate scientists routinely suggest we replace meat in our diet with plant-based options like vegetables, nuts, seeds and pulses, as well as fungi-based options like mushrooms and mycoprotein

Recently, a scientist suggested we should eat more offal - the internal organs of a slaughtered animal such as liver, kidneys and lungs. 

Of course, eating offal still requires farmed and slaughtered animals - but eating more offal could at least reduce the rate at which animals are farmed and slaughtered. 

https://www.dailymail.co.uk/sciencetech/article-15302387/vegan-meat-sunflower-flour.html

8 ultra-processed vegan foods that nutritionists say you should avoid completely

From vegoutmag.com

By Avery White

Going vegan was supposed to make me healthier, but I spent two years unknowingly filling my cart with products that were barely better than what I'd given up 

I'll be honest with you. When I first went vegan about ten years ago, I thought I was making all the right choices for my health. I'd walk through the grocery store, tossing anything labelled "plant-based" into my cart, feeling pretty virtuous about the whole thing.

Then I started actually reading labels. And let me tell you, it was a wake-up call.

Just because something is vegan doesn't automatically make it healthy. In fact, some of the most heavily processed foods on the market today are plant-based. The food industry has gotten incredibly clever at taking whole ingredients and transforming them into products that barely resemble anything that once grew in the ground.

After years of learning to navigate this landscape, both through my own trial and error and by staying current with nutritional research, I've identified the biggest culprits. These are the ultra-processed vegan foods that might be sabotaging your health goals, even when you think you're doing everything right.

1) Vegan deli slices with endless ingredient lists

Pick up a package of vegan deli meat and flip it over. Go ahead, I'll wait.

If you're staring at a list of 20+ ingredients with names you can't pronounce, that's your first red flag. Many plant-based deli slices are essentially science experiments held together with methylcellulose, modified starches, and a cocktail of preservatives.

The thing is, these products often contain as much sodium as their meat counterparts, sometimes even more. We're talking 400-500mg per serving, which can add up fast when you're making a sandwich.

When I volunteer at the farmers' market on Saturdays, I talk to people all the time who've swapped conventional deli meat for vegan versions, thinking they've made a healthy upgrade. But they're often just trading one set of problems for another.

Look for options with recognizable ingredients or better yet, use whole foods like seasoned tempeh, marinated tofu, or hummus as your sandwich fillings instead.

2) Plant-based chicken nuggets loaded with additives

I get it. The convenience factor is real. You're tired after work, and those vegan nuggets in the freezer are calling your name.

But here's what's actually in most of them: isolated pea protein, various gums and thickeners, artificial flavouring, and often a disturbing amount of sodium and saturated fat from coconut or palm oil. The breading is usually made from refined flour with zero nutritional value.

These products are engineered to mimic the texture and taste of chicken, which requires serious food science. That means heavy processing and additives your body doesn't recognize as real food.

During my years analysing financial statements in the investment world, I learned to read between the lines. The same skill applies to ingredient labels. When a company lists "natural flavours" near the top, that's often code for "we added a bunch of stuff to make this taste like something it's not."

If you're craving something crispy and satisfying, try making baked chickpeas or tofu nuggets at home. You control exactly what goes in.

3) Dairy-free cheese that's mostly oil and starch

This one hurt me personally because I love cheese. Or loved it, before going vegan.

Most vegan cheeses on the market are primarily made from refined oils, typically coconut or palm kernel oil, combined with starches and emulsifiers to create that stretchy, melty texture. They're calorie-dense but nutrient-poor.

The fat content in these products often rivals or exceeds regular cheese, but without any of the protein or calcium you'd get from dairy. You're essentially eating flavoured oil that's been moulded into cheese shape.

I spent two years trying every vegan cheese I could find before accepting that most of them weren't doing my body any favours. Now I use nutritional yeast, cashew cream I make myself, or just skip the cheese alternative altogether.

Some newer brands are using fermented nuts and cultures to create more nutritious options, but you have to actively seek these out and be prepared to pay more for them.

4) Breakfast cereals masquerading as health food

Just because the box has a leaf on it and says "plant-based" doesn't mean that cereal is good for you.

Many vegan cereals are loaded with added sugars, often in multiple forms like cane sugar, brown rice syrup, and fruit juice concentrates. They're made from refined grains that have been stripped of fibre and nutrients, then sometimes "fortified" with synthetic vitamins.

Your blood sugar spikes, crashes, and leaves you hungry an hour later. That's not nourishment, that's a blood sugar rollercoaster.

I used to grab whatever looked healthy on the shelf, focusing only on the vegan label. But when I started paying attention to how I felt after eating different foods, I noticed a pattern. The heavily processed cereals left me foggy and reaching for more food by mid-morning.

These days, I make overnight oats with whole oat groats, chia seeds, and fresh fruit. It takes five minutes to prepare the night before, and it actually keeps me satisfied.

5) Veggie burgers that are really just binders and fillers

Not all veggie burgers are created equal, and some are basically compressed sawdust held together with questionable ingredients.

The worst offenders contain mostly soy protein isolate or textured vegetable protein, which are highly processed ingredients extracted from whole soybeans. They're bulked up with fillers like methylcellulose, use maltodextrin for texture, and contain enough sodium to make your blood pressure spike just reading the label.

Compare this to a burger made from whole black beans, oats, vegetables, and spices. The difference in both nutrition and how your body processes them is night and day.

When I'm running trails in the morning, I can actually feel the difference between days when I've eaten real, whole foods versus days when I've relied on these ultra-processed options. My energy is steadier, my recovery is better, and I don't get that heavy, sluggish feeling.

If you're buying store-bought veggie burgers, look for short ingredient lists with foods you recognize. Or make a batch at home and freeze them. Your body will thank you.

6) Plant-based ice cream packed with saturated fat

I hate to be the bearer of bad news, but most dairy-free ice creams aren't the health food some people think they are.

Many brands rely heavily on coconut cream or coconut oil as their base, which means they're loaded with saturated fat. Some contain even more saturated fat per serving than regular ice cream. Add in the sugar, which is often comparable to conventional options, and you've got a dessert that's just as indulgent as what it's replacing.

The texture also requires emulsifiers, stabilizers, and often additional sweeteners beyond just sugar, like corn syrup or brown rice syrup.

Does this mean you should never eat vegan ice cream? Of course not. I certainly enjoy it occasionally. But let's not pretend it's a health food just because it's plant-based. It's still a treat, and it should be enjoyed as one.

For everyday frozen desserts, I blend frozen bananas with a bit of nut butter and cocoa powder. It satisfies the same craving without all the processing.

7) Meat substitute crumbles with mystery ingredients

Those packages of "beef" or "turkey" style crumbles might seem like a convenient way to add protein to your meals, but take a closer look at what's actually in them.

Most are made from textured vegetable protein or soy protein concentrate, both highly processed derivatives of soybeans. They're typically loaded with sodium, often containing 300-400mg per tiny serving. The seasoning packets that come with some brands add even more salt plus MSG and artificial flavours.

The texture is achieved through extrusion processing, which involves high heat and pressure that can damage the nutritional quality of the proteins. What you end up with is a product that's far removed from the whole soybeans it started as.

During my financial analyst days, I learned that when companies obscure information, there's usually a reason. The same applies to food labels. When you see vague terms like "natural flavours" or "spices" without specifics, the manufacturer is hiding something.

Try using cooked lentils, crumbled tempeh, or finely chopped mushrooms instead. They provide texture and protein without the processing.

8) Ready-made vegan meals with astronomical sodium levels

Those frozen vegan dinners and pre-packaged meals are convenient, no question. But convenience often comes at a cost.

Most of these meals contain well over 700mg of sodium per serving, with some hitting 1000mg or more. That's nearly half your daily recommended intake in one meal. The high sodium is necessary to preserve the food and make up for flavour lost during processing.

They also tend to be light on vegetables and heavy on refined carbohydrates and processed proteins. The portions often look substantial but leave you hungry because they're not providing the fibre and nutrients your body actually needs.

I get that life is busy. Mine certainly is, between writing, running, and my volunteer work. But I've found that batch cooking whole food meals on Sunday takes about the same time as it would take to prepare several of these processed dinners throughout the week, and the nutritional payoff is enormous.

If you must rely on convenience meals occasionally, read labels carefully and look for options with recognizable ingredients and sodium levels under 500mg per serving.

Final thoughts

Look, I'm not here to shame anyone for their food choices. Going vegan is already a significant step, and it deserves recognition.

But I think we owe it to ourselves to be informed about what we're actually eating. The plant-based food industry has exploded in recent years, and not all of that growth has been in our best interest. Some of it is just corporations capitalizing on a trend, creating highly processed products that they can sell at premium prices.

The whole point of choosing plant-based foods, for many of us, is to improve our health and reduce our impact on the planet. Ultra-processed foods often undermine both of those goals.

Reading "Laughing in the Face of Chaos" by Rudá Iandê reinforced something I've come to believe deeply: your body is your wisest teacher.

When you start paying attention to how different foods make you feel, rather than just following labels and marketing claims, everything changes. The book inspired me to trust my own physical experience more than the noise of dietary dogma.

Start reading ingredient labels. Notice how you feel after eating different foods. Experiment with whole food alternatives. And remember that being vegan doesn't require eating products that come from a factory. Some of the best plant-based meals are the simplest ones, made from ingredients your great-grandmother would recognize.

You don't have to be perfect. But you do deserve to know what you're putting in your body.

https://vegoutmag.com/food-and-drink/z-8-ultra-processed-vegan-foods-that-nutritionists-say-you-should-avoid-completely/

7 Plant-Based Foods That Fight Inflammation and Boost Energy

From plantbasednews.org

Interested in the effects of food on inflammation? Find out more about the effects of berries, seeds, and leafy greens 

Certain foods are linked with significant potential health benefits, especially when it comes to tackling inflammation. Furthermore, some of the most effective foods for fighting inflammation can also help to counter fatigue, pain, and even reduce the overall risk of disease.

Dr Rupy Aujla, NHS doctor and founder of the Doctor’s Kitchen, argues that what we put on our plates is one of the best tools we have to slow aging, support brain health, and protect against illness.

Dr Rupy, known for his YouTube channel The Doctor’s Kitchen, recently shared a video where he lists 10 anti-inflammatory foods and explores their benefits, and they all happen to be plant-based. He stresses that these foods can help lower inflammation markers in the body, improve energy, and support long-term health.

Berries for heart and blood vessel health

A daily cup or two of berries can make a big difference, and even a handful of berries a day can “fight inflammation more than most supplements,” Dr Rupy claims. Rich in anthocyanins, berries like blackcurrants, blackberries, blueberries, and raspberries support healthy cholesterol and blood vessels while reducing heart disease risk. Mixing different varieties gives a wider range of protective compounds. Frozen or freeze-dried options work just as well for smoothies, oats, or vegan yogurt bowls.

Greens for longevity and brain health

Packed with folate, vitamins, and antioxidants that fight inflammation and keep your brain young, leafy greens are like nature's multivitamin - Media Credit: YouTube/The Doctor's Kitchen

Dark leafy greens (the darker the better) such as kale, spinach, and chard act like “nature’s multivitamin,” says Dr Rupy. “They give you fibre, folate, vitamin K, and vitamin C”. As well as “carotenoids like lutein,” which help shield cells from oxidative stress. Studies link one daily serving to slower cognitive decline – the equivalent of being more than a decade younger. He suggests rotating raw and cooked greens to get the most out of them and notes that every culture has its own staple green, from collards in East Africa to wild quelites in Mexico.

Sprouts with 50 times more compounds

YouTube/The Doctor's KitchenThe broccoli sprout is the king of all sprouts due to its anti-inflammatory potential

Sprouts may be small, but they’re nutrient powerhouses. Broccoli sprouts, in particular, release sulforaphane, which activates detoxification pathways and reduces oxidative stress. “Sprouts are completely underrated,” Dr Rupy says. He points to a trial showing that eating 30 grams of raw broccoli sprouts daily for 10 weeks cut inflammatory markers by up to 59 percent. Growing them at home is simple – just soak seeds, rinse twice daily, and they’re ready within a week.

Extra virgin olive oil as a liquid anti-inflammatory

Olive oil is a cornerstone of the Mediterranean diet for good reason. Its polyphenols, such as oleocanthal, act on the same pathways as ibuprofen, though more gently. Dr Rupy notes that just “a drizzle around seven grams a day was linked to a 28 percent lower risk of dying from dementia-related causes”. He emphasizes buying cold-pressed, dark-glass bottled oil with a fresh harvest date. A peppery kick at the back of the throat is the sign of high polyphenol content. And contrary to popular belief, you can cook with olive oil; its compounds actually protect it from the heat damage that can make some other foods harmful.

Nuts to protect your heart

Despite their calorie density, nuts are “nutrient-dense powerhouse ingredients that you should not be scared of,” says Dr Rupy. Just a handful per day can lower cholesterol and reduce heart disease risk by nearly 20 percent. Walnuts, pecans, almonds, and even chestnuts stand out for their polyphenol content. He recommends keeping a jar of unsalted mixed nuts on the counter for easy snacking or sprinkling over salads and oats.

Seeds for omega-3s and plant power

Seeds offer protein, fiber, and a host of unique compounds. Flax seeds contain SDG lignans with strong anti-inflammatory effects; sesame seeds provide sesamin for vascular health; sunflower seeds are affordable and rich in vitamin E and linoleic acid. “Even one or two tablespoons a day shows anti-inflammatory benefits,” Dr Rupy explains. He prefers ground flax for better absorption and recommends keeping pre-milled versions in the fridge to protect their nutrients.

Legumes to feed gut microbes

Beans and lentils don’t just steady blood sugar; they also nourish the gut microbiome. These microbes produce short-chain fatty acids that strengthen the gut barrier and lower inflammation. Packed with fibre and polyphenols, legumes act as daily anti-inflammatories. Dr Rupy highlights that eating about 400 grams of cooked legumes per week, or three to four tablespoons a day, is enough. For beginners, he advises starting small to let your gut adapt, then working them into salads, soups, and pasta sauces.

Inflammation may be part of life, but it doesn’t have to dictate our health span. Dr Rupy’s message suggests that food can help deal with inflammation, particularly a daily mix of berries, greens, sprouts, healthy fats, nuts, seeds, and legumes.

You can find the original video on Dr Rupy’s YouTube channel, The Doctor’s Kitchen.

https://plantbasednews.org/lifestyle/food/plant-based-foods-that-fight-inflammation/