Inflammatory Foods: Keto's Unseen Enemy

Inflammation is the immune system's response to an injury, illness, or infection. While acute inflammation is beneficial, chronic inflammation can lead to various health issues. Diet plays a crucial role in managing inflammation, and certain foods, such as refined sugar, processed meat, and vegetable oils, can trigger inflammatory responses. The keto diet, known for its high-fat and low-carb approach, can be a double-edged sword when it comes to inflammation. While it may help reduce inflammation by lowering blood sugar and promoting anti-inflammatory ketones, the type of fat consumed within the keto diet is crucial. Consuming inflammatory foods on a keto diet can negate its potential anti-inflammatory benefits and contribute to weight gain and health issues. Therefore, it is essential to make mindful choices and opt for anti-inflammatory foods like fatty fish, nuts, seeds, and green leafy vegetables to maximise the benefits of the keto diet and minimise inflammation.

Inflammatory foods to avoid on keto: artificial trans fats, vegetable and seed oils, refined carbohydrates, alcohol, and processed meats

Inflammatory Foods to Avoid on Keto

Artificial Trans Fats

Artificial trans fats are manufactured fats made by combining hydrogen and unsaturated fats to produce fake fats like margarine. They are not easily digested by the body and have been linked to increased inflammation and disease risk. It is best to avoid these fats as there are many other healthier options available, such as ghee, MCT oil, and organic bacon renderings.

Vegetable and Seed Oils

Vegetable and seed oils, such as soybean, sunflower, safflower, and canola oil, are pro-inflammatory and can contribute to an enhanced risk of disease over time. Instead, it is recommended to choose heart-healthy and metabolic-boosting oils like coconut oil, MCT oil, avocado oil, and olive oil.

Refined Carbohydrates

Refined carbohydrates, such as rice, bread, and potatoes, are typically off-limits on a ketogenic diet. They can cause glucose spikes and dips, which can interfere with maintaining ketosis. Additionally, the inflammation caused by refined carbohydrates contributes to an increased risk of heart disease and the growth of inflammatory gut bacteria.

Alcohol

Excessive alcohol consumption can have negative effects on health, including increasing the risk of toxins in the bloodstream, elevating inflammatory markers, and disrupting the gut lining. It is important to drink alcohol in moderation to avoid these potential health risks.

Processed Meats

Processed meats, such as sausage, ham, bacon, and smoked meat, often contain nitrates, nitrites, and other additives that can contribute to inflammation. They also tend to have higher levels of advanced glycation end products (AGEs), which are formed when cooking meats at high temperatures and are known to cause inflammation. It is recommended to choose the least processed and organic options available.

The link between keto and inflammation: chronic inflammation underlies chronic disease, and keto may help curb this

Inflammation is an immune response that helps your body adapt to stress and heal from wounds, injuries, or illnesses. While it is a vital function of the body, the problem arises when the inflammatory process becomes a chronic, long-term state. This can lead to various health issues, including inflammatory health conditions such as being overweight, obesity, autoimmune conditions, irritable bowel syndrome, and inflammatory bowel disease.

The link between keto and inflammation

The ketogenic diet is a low-carb, high-fat diet that can help reduce inflammation in the body. By restricting carbohydrates, the body enters a state of ketosis, where it burns fat and produces ketones for fuel. Ketones are not only fuel but also have anti-inflammatory properties, inhibiting an inflammatory pathway called the NLRP3 inflammasome.

How keto may lower inflammation

Anti-inflammatory ketones

Ketones, produced when the body is in ketosis, have been found to suppress the NLRP3 inflammasome pathway, which may help curb a range of inflammatory diseases.

Reduced blood sugar

Carb restriction lowers blood sugar, reducing insulin levels and oxidative stress, which are factors that drive inflammation.

Less Glutamate, More GABA

Keto has been shown to increase GABA levels, a chemical that relaxes the brain, and may also suppress glutamate, an excitatory chemical. This can help reduce neurological dysfunction associated with inflammation.

Inflammatory foods to avoid on keto

To maximize the anti-inflammatory benefits of keto, it is important to consume a clean keto diet and avoid certain inflammatory foods.

High sugar intakes

High sugar consumption is linked to increased inflammation and the risk of chronic diseases. Refined sugars and processed carbohydrates also lead to insulin resistance, further worsening inflammation.

Vegetable oils

Vegetable oils like soybean, sunflower, and canola oil are high in pro-inflammatory omega-6 fatty acids, which can contribute to inflammation and obesity.

Food intolerances, sensitivities, and allergies

Food intolerances and allergies can trigger an immune response, leading to inflammation. It is important to identify and avoid specific foods that may cause these issues.

Eating an anti-inflammatory keto diet

A clean keto diet focuses on consuming anti-inflammatory whole foods, including healthy fats, non-starchy vegetables, organic and grass-fed meats, and seafood, and anti-inflammatory spices.

In conclusion

The ketogenic diet has the potential to reduce inflammation in the body, particularly through the production of anti-inflammatory ketones and the reduction of blood sugar. By consuming a clean keto diet and avoiding inflammatory foods, individuals may be able to lower their risk of chronic diseases associated with chronic inflammation.

How keto may lower inflammation: anti-inflammatory ketones, reduced blood sugar, and less glutamate

Anti-inflammatory Ketones

When the body is in a state of ketosis, it produces three ketone bodies, the most important of which is beta-hydroxybutyrate (BHB). BHB has been shown to block the NLRP3 inflammasome, an immune system receptor linked to inflammation. The NLRP3 inflammasome is activated in response to threats such as toxins, infections, or high glucose levels. By suppressing this pathway, researchers believe that the keto diet may help to curb a variety of inflammatory diseases.

Reduced Blood Sugar

High blood sugar (hyperglycemia) is a pro-inflammatory state that increases insulin levels and oxidative stress, which in turn drives inflammation. Carb restriction is one of the simplest ways to keep blood sugar low. Carbohydrates elevate blood sugar more than protein or fat. Keeping blood sugar low on keto also activates an anti-inflammatory gene called CtBP, which has been shown to significantly lower brain inflammation in rats.

Less Glutamate, More GABA

Glutamate and GABA are chemicals that regulate brain activity. Too much inflammation may alter glutamate signalling and cause neurological dysfunction. The keto diet has been shown to increase GABA levels and may suppress glutamate. As a result, keto is a promising therapy for epilepsy, Alzheimer's, Parkinson's, and other diseases of brain inflammation.

Anti-inflammatory Foods on Keto

In addition to the mechanisms above, the keto diet is naturally high in many anti-inflammatory foods. These include fatty fish (such as salmon and tuna), healthy fats (like olive oil, coconut oil, and avocado oil), nuts and seeds (e.g. almonds and macadamia nuts), and non-starchy vegetables (such as spinach, kale, and broccoli).

Foods to Avoid on Keto

To maximise the anti-inflammatory potential of keto, it is important to avoid processed foods, high-glycemic foods (including refined sugars, grains, fruits, and starchy vegetables), and refined vegetable oils (such as soybean oil, peanut oil, and sunflower oil).

Benefits of keto: in addition to weight loss, keto may help reduce hunger and promote stable energy

The keto diet is a low-carb, high-fat eating plan that has gained popularity in recent years. It involves reducing carbohydrate intake to less than 5-10% of your total daily calorie intake and increasing fat intake to around 70-90%. This shift in macronutrient ratios helps your body enter a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

One of the key benefits of the keto diet, in addition to weight loss, is its potential to reduce hunger and promote stable energy levels. Here's how:

Reduced Hunger

The keto diet has been linked to decreased levels of ghrelin, a primary hunger hormone in the body. By lowering ghrelin levels, the keto diet may help reduce hunger and cravings, making it easier to stick to a calorie deficit and lose weight. This effect is particularly useful for those who struggle with constant hunger or cravings on other diets.

Stable Energy Levels

The keto diet promotes stable energy levels by providing your body with a consistent and efficient fuel source in the form of fat. When your body is adapted to using fat for energy, you may experience more sustained and balanced energy levels throughout the day, without the spikes and crashes associated with carbohydrate-rich diets. This stable fuel source can also improve physical and mental performance, especially in endurance-based activities.

Weight Loss

In addition to reducing hunger and promoting stable energy, the keto diet has been shown to be effective for weight loss. By reducing carbohydrate intake and increasing fat intake, the body enters ketosis and starts breaking down fat for energy. This process can lead to a reduction in body fat and promote weight loss, which has been demonstrated in several studies comparing the keto diet to traditional low-fat diets.

Other Benefits

The keto diet has also been linked to various other health benefits, including improved heart health, reduced risk of certain cancers, protection of brain function, improved symptoms of polycystic ovary syndrome (PCOS), and reduced seizures in people with epilepsy.

However, it's important to note that the keto diet may not be suitable for everyone and should be undertaken with caution. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have an existing health condition or are taking medication. Additionally, the long-term effects of the keto diet are still being studied, and it may not be sustainable for everyone due to its restrictive nature.

A clean keto diet: healthy fats, non-starchy vegetables, organic and pasture-raised meat and seafood, and anti-inflammatory spices

A clean keto diet is centred around whole, nutrient-dense foods. It's important to note that ultra-processed foods are inflammatory and should be avoided. Here's a breakdown of what a clean keto diet looks like:

Healthy Fats

Healthy fats are a cornerstone of the keto diet. Prioritise foods like:

• Avocados
• Olives
• Olive oil
• Coconut oil
• MCT oil
• Butter
• Ghee
• Cream
• Half-and-half
• Macadamia nuts
• Walnuts
• Fatty fish (salmon, sardines, mackerel, herring, anchovies, butterfish)

Non-Starchy Vegetables

Non-starchy vegetables are a great way to add volume to your meals without increasing carbs. Focus on:

• Leafy greens (spinach, kale, collard greens, lettuce, arugula, escarole, frisee, bok choy, Swiss chard, cabbage, mustard greens)
• Crunchy salad veggies (cucumber, celery, radishes)
• Cauliflower
• Cabbage
• Broccoli
• Zucchini
• Bell peppers
• Green beans
• Summer squashes (yellow squash, zucchini)

Organic and Pasture-Raised Meat and Seafood

When it comes to meat and seafood, opt for organic, pasture-raised, and wild-caught options:

• Beef
• Pork
• Lamb
• Poultry
• Wild-caught fish and seafood (salmon, sardines, mackerel, herring, anchovies, butterfish)
• Shellfish (shrimp, crab)
• Deli meats (sausages, cold cuts)
• Tofu
• Tempeh

Anti-Inflammatory Spices

In addition to the above, incorporate anti-inflammatory spices into your meals:

• Turmeric
• Black pepper
• Ginger

Frequently asked questions