Keto Diet: Friend Or Foe To Arthritis Sufferers?

The ketogenic diet is a high-fat, low-carbohydrate diet that has been used to treat epilepsy since the 1920s. The diet works by forcing the body to burn fat for fuel, which is known as ketosis. While the keto diet can be an effective way to lose weight, there is some debate about whether it is a good choice for people with rheumatoid arthritis and other inflammatory conditions. On the one hand, the keto diet may help reduce inflammation by lowering insulin levels and increasing the production of beta-hydroxybutyrate, a ketone body that has anti-inflammatory effects. On the other hand, the keto diet is high in saturated fat, which can increase inflammation and make RA symptoms worse. Additionally, the keto diet eliminates many healthy foods, such as fruits, vegetables, and whole grains, which are important sources of antioxidants and other nutrients that can help reduce inflammation. Overall, while the keto diet may provide some benefits for people with arthritis, it is important to consider the potential risks and work with a healthcare provider to determine the best diet for your individual needs.

The Mediterranean diet is recommended for people with rheumatoid arthritis (RA)

The Mediterranean Diet for Rheumatoid Arthritis (RA)

The Mediterranean diet is a plant-based approach, loaded with vegetables, fruits, legumes, whole grains, healthy fats, beans, and fish. It also includes olive oil, which can help lower inflammation by reducing the levels of inflammation-causing chemicals in the body.

The diet is also rich in antioxidants, which are found in colourful fruits and vegetables like blueberries, blackberries, squash, sweet potatoes, carrots, tomatoes, peppers, oranges, broccoli, and melons. These can help curb inflammation.

Additionally, the Mediterranean diet excludes certain foods like wheat flour, gluten, and red meat, which may worsen arthritis symptoms.

The ITIS Diet

The ITIS diet is a variation of the Mediterranean diet, supercharged with anti-inflammatory foods and herbs that may improve gut health and arthritis symptoms. It includes:

• A homemade green drink (green vegetables and fruit) every morning
• Oily fish (e.g. sardines, salmon, or tuna) at least twice a week
• A high daily intake of monounsaturated fatty acids (MUFA) from avocados, nuts, sesame seeds, or sesame butter (tahini)
• Daily chia seeds and flaxseed oil
• Unsweetened yoghurt and miso, a fermented soybean paste
• Fruits high in enzymes, such as pineapple and papaya
• Turmeric and ginger

Benefits of the Mediterranean Diet for RA

The Mediterranean diet can help manage the way RA makes you feel. While food won't cure the disease, this diet can lower inflammation and control some of the symptoms.

A study presented at the 2021 American College of Rheumatology Convergence virtual conference found that the ITIS diet helped participants report less pain, swelling, and, for some, about half the fatigue they typically experience with RA.

The Ketogenic Diet for RA

In contrast, the Ketogenic diet is not the smartest choice for people with RA. This is because it eliminates grains, fruits, vegetables, and other healthy foods, depleting the body of the vitamins and minerals needed to stay in balance.

The keto diet is also very high in saturated fat, which can increase inflammation markers.

The keto diet is high in saturated fat, which can increase inflammation

According to Lona Sandon, Ph.D., RDN, an associate professor in the department of clinical nutrition at UT Southwestern in Dallas, the type of fat consumed matters. Poly- and monounsaturated fats found in foods such as fish, walnuts, and olive oil are best for reducing inflammation, which is the root cause of joint pain. On the other hand, the keto diet is higher in the fats that promote inflammation, especially if it includes a lot of red meat. Red meat contains a type of fatty acid that promotes cytokines and leukotrienes, which cause more damage and inflammation in the body.

In addition to increasing inflammation, the keto diet can also deprive the body of optimal nutrition. People with rheumatoid arthritis need more antioxidant vitamins, which are found in fruits and vegetables, than those without the condition. Eliminating entire food groups, as is done on the keto diet, can result in a lack of essential nutrients.

While the keto diet may be effective for short-term weight loss, it is not recommended for long-term health and can be especially detrimental for those with rheumatoid arthritis due to its high saturated fat content, which can increase inflammation.

The keto diet is not a good choice for people with systemic inflammatory conditions

The ketogenic (keto) diet is a high-fat, low-carb eating plan that has gained popularity in recent years. While the keto diet may be beneficial for weight loss and certain health conditions, it is not a good choice for people with systemic inflammatory conditions such as rheumatoid arthritis (RA). Here are some reasons why the keto diet is not recommended for people with these conditions:

The keto diet can increase inflammation

The keto diet is very high in saturated fat, which can increase inflammation markers in the body. The type of fat consumed is important, as poly- and monounsaturated fats found in foods like fish, walnuts, and olive oil are best for reducing inflammation, which is the root cause of joint pain. The keto diet is higher in the types of saturated fats that increase inflammatory compounds in the body. For example, red meat, which is often consumed on the keto diet, contains a fatty acid that promotes cytokines and leukotrienes, which cause more damage and inflammation.

The keto diet eliminates important food groups and nutrients

The keto diet involves eliminating entire food groups, such as grains, fruits, and many vegetables, which can deprive the body of essential nutrients. People with RA already have higher nutritional requirements, especially for antioxidant vitamins found in fruits and vegetables. Eliminating these food groups can worsen RA symptoms and deprive the body of optimal nutrition.

The keto diet is not a long-term solution

While the keto diet can be effective for short-term weight loss, it is not a sustainable or healthy long-term solution. Eventually, people will get hungry and need to resume a regular, balanced diet. Other diets, such as the Mediterranean diet, are recommended for people with RA and other types of arthritis as they emphasize a plant-based approach with plenty of vegetables, healthy fats, and omega-3 fatty acids from fish.

The keto diet may have negative health consequences

Some health experts have questioned the safety of low-carb diets like keto, as they may increase the risk of certain diseases. For example, the keto diet may contribute to gout, a form of arthritis caused by excess uric acid in the body. The high consumption of meat and other purine-rich foods on the keto diet may trigger gout attacks. Additionally, there is a potential increased risk of osteoporosis due to calcium loss if protein intake remains high and calcium intake remains low.

In conclusion, while the keto diet may be tempting for its weight loss benefits, it is not a good choice for people with systemic inflammatory conditions like RA. The high saturated fat content can worsen inflammation, and the elimination of important food groups can deprive the body of essential nutrients. Instead, a plant-based diet rich in anti-inflammatory foods is a better approach for managing RA and improving overall health.

The keto diet can help with weight loss

The keto diet is a popular, controversial, and well-publicised low-carb, high-fat, and very-low-carbohydrate diet. The diet works by limiting carbohydrates, which are the body's primary source of energy, and instead burning fat for fuel, which is known as ketosis.

The keto diet is based on the idea that cutting out carbohydrates forces the body to burn fat for fuel, which is known as ketosis. This supercharges weight loss. The body also begins to burn stored carbohydrates for energy, and as this process occurs, water is released and weight loss follows.

The keto diet can be beneficial for people with joint pain as it can help to drop extra weight. The diet may also reduce seizures for people with epilepsy and help control blood sugar for people with diabetes.

The keto diet can be very high in saturated fat, which can increase inflammation markers. The diet also eliminates entire food groups and essential nutrients, which can deprive the body of optimal nutrition. The keto diet is not recommended for people with rheumatoid arthritis and other systemic inflammatory conditions.

There are several alternatives to the keto diet that can help with weight loss and inflammation. The Mediterranean diet, for example, is plant-based and loaded with vegetables, healthy fats, olive oil, and omega-3 fatty acids from fish. The paleo diet includes lean meat, fish, fruits, vegetables, nuts, and seeds, and excludes dairy, legumes, and grains. Intermittent fasting can also be an effective way to lose weight and improve quality of life.

The keto diet can reduce insulin resistance

The keto diet is a low-carbohydrate, high-fat diet that has been shown to reduce weight. It changes metabolism so that energy comes from fat instead of sugar. By reducing carbohydrate intake, the keto diet induces a metabolic state known as ketosis. In this state, cells that would normally get their energy from glucose switch to ketones. The lack of carbohydrates makes the body break down fats into fatty acids and then into ketones.

Research has shown that the keto diet can be an effective method to lose weight and lower blood glucose. A study conducted in 2005 showed that a high-fat ketogenic diet for 2 weeks resulted in a 30.4% decrease in mean energy intake and a 1.65 kg weight loss. More significantly, insulin sensitivity improved by approximately 75%. Another study in 2006 showed that a very low-carbohydrate diet lowered fasting insulin by 33%.

The keto diet can help reduce insulin resistance by helping with weight loss and lowering blood glucose. However, it is important to note that the keto diet is very high in saturated fat, which can increase inflammation. Therefore, it may not be the best choice for people with rheumatoid arthritis and other systemic inflammatory conditions.

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