Keto's Impact: Is It Damaging Your Joints?

The ketogenic diet, or keto diet, is a very low-carb, high-fat diet that's meant to put your body into a metabolic state called ketosis. While the diet may have some proven health benefits, it's not for everyone. The keto diet is high in purine-rich foods, which are later broken down into uric acid in the body. Gout, a form of inflammatory arthritis, is caused by an excess of uric acid in the body. Therefore, people following a keto diet may eat enough purine to trigger a gout attack.

The keto diet is also very high in saturated fat, which can increase inflammation markers. Inflammation is the root cause of joint pain.

However, a 2017 study found that following a keto diet resulted in less joint inflammation. Another study found that a low-carb diet was more effective in reducing pain intensity than a low-fat diet in adults with osteoarthritis.

In conclusion, more research is needed to determine whether the keto diet is beneficial or harmful for joint health.

The keto diet can cause an increase in inflammation markers

The ketogenic diet, or keto diet, is a very low-carb, high-fat diet that puts your body into a metabolic state called ketosis. While the keto diet is known to be an effective way to lose weight fast, it may not be the best option for people with rheumatoid arthritis and other systemic inflammatory conditions.

The link between the keto diet and inflammation

The keto diet is very high in saturated fat, which can help with weight loss by suppressing appetite and controlling cravings. However, the type of fat consumed matters. Poly- and monounsaturated fats found in foods such as fish, walnuts, and olive oil are best to help decrease inflammation, which is the root cause of joint pain. On the other hand, the keto diet is higher in the saturated fats that increase inflammatory compounds in the body.

According to Lona Sandon, PhD, RDN, an associate professor in the department of clinical nutrition at UT Southwestern in Dallas, a keto diet that contains a fair amount of red meat will lead to the consumption of more of the types of saturated fats that increase inflammatory compounds in the body. Additionally, a type of fatty acid that's found in higher amounts in red meat promotes cytokines and leukotrienes, which cause more damage and inflammation.

The impact of inflammation on joint health

Inflammation markers or signs of inflammation can be measured by blood tests. While extra weight is not ideal for anyone's joint health, and deciding to shed some pounds if you're overweight is a wise choice, it's important to do so wisely. The keto diet's restriction of entire food groups and essential nutrients can deprive the body of optimal nutrition and increase inflammation, which can have negative consequences for joint health.

Alternative dietary approaches to reduce inflammation

Instead of the keto diet, experts recommend an anti-inflammatory diet that includes poly- and monounsaturated fats to ease joint pain, swelling, and fatigue. The Mediterranean diet, which emphasizes a plant-based eating approach loaded with vegetables and healthy fats, is often advised for people with rheumatoid arthritis and other types of arthritis.

Research has shown that an ideal meal for reducing inflammation includes raw or moderately cooked vegetables (especially greens and legumes), with the addition of spices like turmeric and ginger, seasonal fruits, and probiotic yogurt. These foods are good sources of natural antioxidants and deliver anti-inflammatory effects.

In summary, while the keto diet can be effective for weight loss, it may not be the best choice for individuals with joint pain or inflammatory conditions. Alternative dietary approaches that focus on anti-inflammatory foods and optimal nutrition may be more beneficial for reducing inflammation and supporting joint health.

The Mediterranean diet is recommended for people with rheumatoid arthritis

The ketogenic diet, or keto diet, is a very low-carb, high-fat diet that can help with weight loss. However, it is not recommended for people with rheumatoid arthritis (RA) and other inflammatory conditions. This is because the keto diet is high in saturated fat, which can increase inflammation.

On the other hand, the Mediterranean diet is recommended for people with RA. This diet is rich in fruits, vegetables, whole grains, healthy fats, beans, and fish. These foods contain natural chemicals that help to reduce inflammation. The Mediterranean diet also includes olive oil, which can lower inflammation levels. Additionally, the fruits and vegetables in this diet are high in antioxidants, which also help to curb inflammation.

The ITIS diet is a variation of the Mediterranean diet that has been specifically designed for people with RA. This diet includes a daily green drink, oily fish at least twice a week, a high intake of monounsaturated fatty acids, chia seeds and flaxseed oil, unsweetened yogurt and miso, fruits high in enzymes, and spices like turmeric and ginger. A small study found that the ITIS diet led to a 50% improvement in RA symptoms for half of the participants.

The keto diet can cause side effects such as flu-like symptoms

The keto diet is a low-carb, high-fat diet that can cause side effects such as flu-like symptoms. This is often referred to as "keto flu" or "low-carb flu". These symptoms include upset stomach, headache, fatigue, nausea, and constipation. They are usually short-lived and improve as your body gets used to the diet. However, it is important to monitor these symptoms and stay hydrated. Eating foods rich in sodium, potassium, and other electrolytes can also help alleviate these side effects.

The keto diet can also lead to long-term side effects such as high cholesterol and low bone density. In addition, the diet may not be suitable for everyone, especially those with kidney disease or diabetes. For example, individuals with type 1 diabetes may experience more episodes of low blood sugar (hypoglycemia) while on the keto diet.

Furthermore, the keto diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes, which may lead to nutrient deficiencies over time. It is important to consult a healthcare provider before starting the keto diet, especially if you have any medical conditions.

The keto diet may be beneficial for gout

The ketogenic diet, or keto diet, is a very low-carb, high-fat diet that's meant to put your body into a metabolic state called ketosis. While it is best known as a way to lose weight fast, it has also been linked to improvements in certain medical conditions, such as diabetes and heart disease.

There is some evidence that the keto diet may help alleviate gout, a form of inflammatory arthritis that affects 4% of all American adults. Gout develops when there is too much uric acid in the blood, which can form needle-like crystals in a joint, causing pain, tenderness, swelling, and redness.

How the keto diet may help with gout

Reducing inflammation

Researchers at Yale University found that ketosis can reduce the inflammation that contributes to gout. Animal and human studies showed that following a keto diet resulted in less joint inflammation.

Weight loss

Weight loss is the most effective way to lower uric acid levels and prevent gout flare-ups. The keto diet can be an effective way to lose weight.

Criticisms and concerns

Purine-rich foods

The keto diet is typically high in purine-rich foods, which are broken down into uric acid by the body. A 2012 study found that people experienced an increased risk of gout when they first entered ketosis due to an increase in uric acid levels.

Short-term solution

The keto diet may help target the source of inflammation to prevent acute symptoms of gout, but it hasn't been shown to prevent the condition.

Sustainability

The keto diet is very restrictive, and it may be challenging to also avoid purine-rich foods.

Whole grains and starchy vegetables

Whole grains and starchy vegetables that are typically avoided on a keto diet can actually help with gout. Research shows that foods rich in antioxidants, like those found in the DASH (Dietary Approaches to Stop Hypertension) diet, help to lower uric acid levels.

While the keto diet may help alleviate gout symptoms, more research is needed. If you have gout, it is recommended to eat a healthy diet that limits high-purine foods and to maintain a healthy weight and lifestyle. Speak with your doctor before making any drastic changes to your diet.

The keto diet can cause weight loss

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. It has gained attention as a potential weight-loss strategy due to the low-carb diet craze. The diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The premise of the keto diet for weight loss is that if you deprive the body of glucose, an alternative fuel called ketones is produced from stored fat.

The keto diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes.

There are several theories as to why the ketogenic diet promotes weight loss:

• A satiating effect with decreased food cravings due to the high-fat content of the diet.
• A decrease in appetite-stimulating hormones, such as insulin and ghrelin, when eating restricted amounts of carbohydrates.
• A direct hunger-reducing role of ketone bodies—the body’s main fuel source on the diet.
• Increased calorie expenditure due to the metabolic effects of converting fat and protein to glucose.
• Promotion of fat loss versus lean body mass, partly due to decreased insulin levels.

The keto diet may be challenging to maintain. Possible symptoms of extreme carbohydrate restriction that may last days to weeks include hunger, fatigue, low mood, irritability, constipation, headaches, and brain “fog.” Staying satisfied with the limited variety of foods available and being restricted from otherwise enjoyable foods may present new challenges.

Some negative side effects of a long-term ketogenic diet have been suggested, including an increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Possible nutrient deficiencies may arise if a variety of recommended foods on the ketogenic diet are not included.

Who Should Not Try the Keto Diet?

The keto diet is not suitable for everyone. For example, it’s not suitable for people with the following conditions:

• Pregnancy or breastfeeding
• Blood sugar issues
• Heart disease
• Liver disease
• Disorders of fat metabolism
• Carnitine deficiency
• Pyruvate kinase deficiency

Frequently asked questions