Keto Diet: Anti-Inflammatory Foods To Eat And Avoid

Inflammation is the body's response to fighting harmful external factors, but chronic inflammation can negatively impact our immune system and lead to diseases such as rheumatoid arthritis, Alzheimer's, and dementia. The keto diet is a great way to keep inflammation at bay as it cuts out inflammatory foods like refined grains and sugars, replacing them with fatty, anti-inflammatory foods.

- Turmeric

- Ginger

- Salmon

- Macadamia nuts

- Walnuts

- Leafy greens (e.g. kale, spinach)

- Broccoli

- Strawberries

- Olive oil

- Green tea

Characteristics of anti-inflammatory foods on keto

Fatty fish, e.g. salmon, sardines, mackerel, anchovies, butterfish

Fatty fish such as salmon, sardines, mackerel, anchovies, and butterfish are excellent foods to consume on a keto diet. They are rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease. For instance, salmon is an excellent source of omega-3 fatty acids, with a single 3-ounce serving containing 1921 mg of inflammation-fighting omega-3s.

Salmon is a versatile fish that can be grilled, broiled, or baked. It is also a good source of vitamin D, a nutrient that is crucial for immune function, bone health, and more. Wild-caught salmon tends to have a healthier fatty acid profile than farm-raised salmon, which is fattier.

Mackerel, another fatty fish option, is loaded with supernutrients like vitamin D, omega-3 fatty acids, vitamin B, and selenium. Vitamin D plays a vital role in supporting immune functions and regulating autoimmune responses, thereby reducing the risk of heart disease and diabetes.

Anchovies are also an excellent source of omega-3s and have more omega-3 eicosapentaenoic acid (EPA) than an equivalent amount of salmon. The anti-inflammatory properties of omega-3 fatty acids, combined with the antioxidant power of selenium, have been linked to cancer prevention and the fight against various types of cancer.

Sardines, along with anchovies, are a good source of copper, which plays an important role in producing red blood cells, regulating heart rate and blood pressure, and assisting the body in absorbing iron.

Fatty fish, in general, are excellent sources of high-quality protein and heart-healthy fats. They are a key component of the pescatarian keto and Mediterranean keto diets, providing welcome variety to standard keto diets.

Nuts, e.g. macadamia nuts, walnuts, almonds, pistachios

Nuts are a great source of healthy fats, protein, fiber, vitamins, minerals, and antioxidants. They are also rich in magnesium, which is an essential mineral that helps prevent chronic inflammation. Here are some nuts that are known to be anti-inflammatory and keto-friendly:

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia and are very high in fat, making them perfect for the keto diet. They are up to 75% fat, and a large portion of that is healthy monounsaturated fat, which has anti-inflammatory effects. Macadamia nuts are also a good source of magnesium, which helps turn off pain signals and lower blood sugar, both of which positively impact inflammation.

Walnuts

Walnuts are a popular type of tree nut grown and eaten worldwide. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors such as high LDL (bad) cholesterol and blood pressure. Each 1-ounce serving of walnuts contains healthy omega-3s and magnesium, which work together to prevent chronic inflammation.

Almonds

Almonds and almond-related products like almond butter, milk, or flour are versatile keto diet staples. Like other tree nuts, almonds have been linked to a variety of health benefits due to their nutrition profile. They are a good source of vitamin E, magnesium, copper, and antioxidants, which are all essential minerals that contribute to an anti-inflammatory response in the body.

Pistachios

Pistachios are tree nuts that are a good source of healthy fats, protein, fiber, and various vitamins and minerals. They are also low in carbs, making them a suitable snack for those on a keto diet. While there is limited information on the anti-inflammatory effects of pistachios specifically, nuts, in general, are known to have anti-inflammatory properties due to their high content of healthy fats and essential minerals.

Vegetables, e.g. broccoli, kale, spinach, chard, mustard greens, cauliflower

Vegetables are an important part of a keto diet, and some types are particularly good at fighting inflammation. These include broccoli, kale, spinach, chard, mustard greens, and cauliflower.

Broccoli, for example, contains a powerful antioxidant called sulforaphane, as well as essential minerals like magnesium, zinc, phosphorus, and iron, all of which can help boost the immune system. Broccoli is also a cruciferous vegetable, and these have been shown to have anti-inflammatory properties.

Kale, spinach, chard, mustard greens, and romaine lettuce are rich in anti-inflammatory polyphenols and antioxidants such as beta carotene, and vitamins C, E, and K. These nutrients repair damage from free radicals and help prevent it. These leafy greens also provide magnesium, which helps prevent chronic inflammation.

Cauliflower is another cruciferous vegetable with anti-inflammatory properties.

Healthy oils, e.g. olive oil, avocado oil, coconut oil, MCT oil

Healthy oils such as olive oil, avocado oil, coconut oil, and MCT oil are all highly recommended for a keto diet. These oils are a great alternative to the highly inflammatory and refined vegetable oils found on grocery shelves, such as canola oil.

Olive oil is a staple of the Mediterranean diet and is known for its anti-inflammatory oleic acid content. It is also one of the healthiest oils to cook with, helping to reduce inflammation and protecting against colds, the flu, and even various types of cancer. Avocado oil is another excellent choice, with its high smoke point making it ideal for frying. It also adds a delicate nutty depth of flavour to dishes and provides a significant dose of essential omega-3 fatty acids.

Coconut oil, especially cold-pressed, is a good source of saturated fat and has a high smoke point, making it great for cooking. It is also nutritive and can be used to make delicious fat bombs, combining it with coconut butter, grass-fed butter, and a sugar replacement for a sweet, healthy treat.

MCT oil, or medium-chain triglycerides, are a great source of clean fuel and can be used to reduce inflammation. They are easily added to food or drinks and provide a quick boost of energy and mental clarity.

These healthy oils are a great way to get the necessary healthy fats into your keto diet and help to reduce inflammation in the body.

Spices, e.g. ginger, garlic, turmeric

Spices such as ginger, garlic, and turmeric are powerful anti-inflammatory foods that can be incorporated into a keto diet.

Ginger

Ginger is well-known for its ability to soothe an upset stomach, but it also contains significant anti-inflammatory properties, whether consumed fresh, dried, ground, cooked, in oil form, or as a supplement. Research suggests that ginger extract may be as effective as non-steroidal anti-inflammatory drugs (NSAIDs) in treating severe menstrual cramps and post-surgical pain, with fewer side effects. It achieves this by reducing the prostaglandins that cause inflammation. Additionally, ginger can inhibit the induction of genes involved in the inflammatory response, potentially modulating biochemical pathways activated in chronic inflammation.

Garlic

Garlic is another versatile spice with a long history of therapeutic use. It contains a compound called alliin, which helps reduce inflammatory signals in the body. It can be used in soups, stir-fry dishes, and other keto-friendly recipes, making it an easy addition to a keto anti-inflammatory diet.

Turmeric

Turmeric is often hailed as an anti-inflammatory superstar, with over 6000 scientific studies in the last two decades highlighting its benefits. The active compound, curcumin, is responsible for turmeric's anti-inflammatory effects. When combined with black pepper, specifically the piperine compound, curcumin's anti-inflammatory effects are enhanced, and it remains in the bloodstream longer. This means you get more anti-inflammatory benefits from the same amount of curcumin. Turmeric can be enjoyed in curries, golden smoothies, or as a high-quality supplement.

Incorporating Spices into Your Diet

These spices can be easily incorporated into your keto diet to boost its anti-inflammatory potential. Try adding ginger to your recipes for a spicy kick that reduces inflammation. Use garlic generously in your cooking to give your meals an immune-boosting punch. Make turmeric a daily staple by including it in curries, smoothies, or opting for a high-quality supplement. By including these spices in your keto diet, you can maximize their health benefits and take a proactive approach to reducing inflammation in your body.

Frequently asked questions