Proteins

Choosing the right protein sources is critical for managing inflammation. Plant-based proteins like tofu and edamame contain isoflavones with documented anti-inflammatory properties, while lean poultry like chicken breast provides essential amino acids without the high saturated fat content of red meat. Eggs offer complete protein along with choline and antioxidants like lutein, maintaining a generally neutral inflammatory profile.

On the inflammatory end, red meat contains arachidonic acid that feeds inflammatory pathways, and processed meats like bacon, hot dogs, and deli meat are classified as Group 1 carcinogens by the WHO due to their nitrates, preservatives, and inflammatory additives. The evidence strongly supports shifting protein intake toward fish, plant-based sources, and occasional lean poultry while minimizing red and processed meat consumption for optimal inflammatory balance.