The 7 Best High-Protein, Anti-Inflammatory Snacks from Costco, According to a Dietitian
When it comes to staying strong and staving off chronic diseases, these foods are your friends!
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Protein does loads of great things for your body, like building muscle and bone, improving satiety and keeping your immune system strong. But that's not all. According to a 2019 study of 2,061 people published in the journal Current Developments in Nutrition, this multitasking nutrient may also help combat chronic inflammation.
Why is inflammation such a problem in the first place? Think of inflammation as your body's EMS system racing to the scene to patch things up whenever you're ill or injured—like when you cut your finger or come down with a cold. And that's a positive reaction. Trouble is, sometimes, those first responders don't get the all-clear that the threat has been neutralized. Assuming there's still work to do, they begin to mistakenly attack perfectly healthy cells and tissues. The result? Chronic inflammation—which fuels the development of illnesses like diabetes, heart disease, cancer, inflammatory bowel disease (IBD) and more.
The good news is that a diet filled with inflammation-busting nutrients, antioxidants and protein can do wonders for fending off these long-term ills. Of course, healthy meals are an excellent start. But don't forget snacks. They're a super easy way to work even more disease-fighting nutrition into your rotation. When I want to stock up, I head to Costco, where I know I'll always find loads of high-protein, anti-inflammatory snacks that I can grab on the go. Here are a few of my favorites.
Edamame
Remember that Current Developments in Nutrition study? A deeper dive reveals that plant protein—from foods like nuts, seeds, whole grains and beans like edamame—has inflammation-quashing superpowers. Munching on 8 ounces of in-pod edamame delivers 12 grams of complete protein, providing all the amino acids your body needs to build its own internal protein supply. If you're lucky enough to shop at a Costco that carries ready-to-eat edamame, snag a package. If not, head to the freezer section for a giant bag of Imperial Garden Organic Edamame (about $16 per 6-pound bag). It's conveniently broken down into 12 8-ounce single-serve packs that you can steam in the microwave in minutes.
Single-Serve Almond Packs
You've probably already heard that almonds are big on plant protein. But that's just the beginning. Almonds also pack an impressive cocktail of anti-inflammatory phytonutrients, magnesium, vitamin E and omega-3 fats. Perhaps that's why a 2022 Advances in Nutrition study found that people who ate up to 2 ounces of almonds daily scored lower on two key markers of inflammation compared to folks who didn't eat almonds. Surprisingly, consuming more than 2 ounces a day offered no benefit. That's where Blue Diamond Whole Natural Almonds can help. Their warehouse-sized box gives you 12 preportioned 1.5-ounce packets for just under $12. In addition to 9 grams of protein per serving, you'll reap half a day's vitamin E, 30% of your daily magnesium and 5 g of digestion-friendly fiber.
Cheese Sticks
If you've been avoiding cheese because you've heard it causes inflammation, it's time to set the record straight. Despite the rumors, dairy has zero impact on inflammation, according to a 2021 Journal of the American College of Nutrition systematic review. So go ahead and nibble on a piece of string cheese. A giant 48-stick bag is a mere $13 (that's less than 30 cents per serving!). In return, you'll net 7 g of protein plus as much bone-building calcium as half a glass of milk. To up the anti-inflammatory ante, pair it with a piece of antioxidant-rich fruit.
Superfood Smoothies
Sure, fruit is one of the best foods to fight inflammation. But finding a fruit-filled snack that's also high in protein isn't exactly easy. Enter Noka Organic Superfruit Smoothies (roughly $20 for a 12-pouch box). Made with five fruits, brown rice protein, and flaxseed, these ingenious ready-made smoothies douse inflammation and give you 5 g of heart-healthy plant protein in one shot. Unlike most ready-made smoothies, they're tiny (just 4 ounces). So help yourself to two and score 10 g of protein in return! Bonus: No refrigeration required.
Mini Fruit, Nut and Cheese Trays
Can't choose between sweet, salty, and savory? With Kirkland's Signature Cheese, Fruit and Nut Snacks, you don't have to. Not only are they creamy, crunchy and delicious, their nuts and cranberries make them an outstanding investment in your cardiovascular future. You probably already know that nuts are one of the best foods for your ticker. But what about cranberries? Turns out, these little guys are overflowing with inflammation-taming polyphenols that support heart health, per 2019 research published in the European Journal of Nutrition. If that weren't license enough to munch, each tray serves up 8 g of protein and 10% of your daily calcium. At less than .90 cents per serving ($14 per 16-tray box), they're a deal!
Overnight Oats
Oats aren't just for breakfast anymore—thanks to Mush Oats. These clever, ready-to-eat overnight oat cups are super portable. Plus, they're packed with 4 to 5 g of digestion-supporting fiber. Another reason to love them? A 2022 study published in the journal Nutrients reports that the beta-glucan fiber in oats may curb age-related inflammation linked to conditions such as heart disease, cancer, depression and osteoporosis. Protein-wise, each cup sports 5 to 6 g. (For an even bigger protein boost, I like to enjoy mine with an unsweetened, low-fat latte.) Each 8-serving multipack (about $12) comes with three flavors: strawberry, blueberry and vanilla bean for tons of taste yet zero inflammation-promoting added sugars.
Mini Salad Bowls
Maybe it's the nutritionist in me, but snacking on salad is one of my go-to strategies for squeezing in extra produce. But who has time to wash and dry all those leafy greens? Enter Ready Pac Santa Fe-Style Bistro Salad Bowls (about $15 per 4-pack). These right-sized, single-serve salad bowls start with a crunchy foundation of romaine lettuce and roasted corn. The result is nearly an entire day's worth of immune-boosting vitamin A, also known as the "anti-inflammation vitamin." To top things off, white meat chicken and shredded cheese give you 10 g of high-quality protein, while salsa ranch dressing and tortilla chips add zesty, crunchy goodness. Now, that's what I call a win!
Originally appeared: EatingWell.com, September 2023
Read the original article on Eating Well.