Anti-Inflammatory Keto Diet: Best Foods to Eat and Avoid

The Anti-Inflammatory Keto Diet: Foods to Eat and Avoid

The ketogenic diet is acclaimed for its potential weight loss effects and ability to reduce seizures in epilepsy. But new research also highlights keto’s anti-inflammatory properties. By emphasizing healthy fats and antioxidant-rich foods while limiting processed carbs and sugar, keto may help lower inflammation.

Inflammation is your body’s natural defense against threats like injury and infection. But chronic, low-grade inflammation is problematic and linked to many diseases. An anti-inflammatory keto diet can combat this by providing nourishing fats, produce, and protein.

Understanding Inflammation

Inflammation gets a bad rap, but some inflammation is necessary for survival. In response to a cut or invading bacteria, your immune system sounds an inflammatory alarm. Blood flow increases, white blood cells swarm the area, and molecular soldiers like cytokines activate to fight infection and start the healing process.

This acute inflammation is protective and usually subsides once the threat passes. But modern lifestyles promote ongoing low-grade inflammation. Stress, sedentary habits, smoking, processed foods, and carrying extra weight can all trigger chronic inflammation.

This puts the body in a constant state of alert and is associated with diseases like heart disease, diabetes, cancer, and autoimmune disorders. Adopting an anti-inflammatory lifestyle is important for health.

Benefits of Keto for Inflammation

The high-fat, very low-carb keto diet provides multiple anti-inflammatory benefits:

• Promotes weight loss to reduce inflammatory fat cells
• Eliminates inflammation-spurring refined carbs and added sugars
• Encourages anti-inflammatory foods like omega-3s and polyphenols
• May change immune cell function to reduce excessive inflammation

Keto also lowers insulin and blood sugar levels. Chronic high blood glucose is pro-inflammatory and tied to oxidative stress. By reducing glycemic fluctuations, keto helps control inflammatory processes.

Top Anti-Inflammatory Keto Foods

Following a keto diet opens the door to emphasizing foods with natural anti-inflammatory effects. Be sure to include the following:

Wild-Caught Fish

Fatty fish varieties like salmon, mackerel, herring, sardines, and anchovies are rich in the anti-inflammatory omega-3 fats EPA and DHA. These polyunsaturated fats help turn down inflammation by acting on immune pathways and blocking the release of pro-inflammatory chemicals.

Olives and Olive Oil

A staple of the Mediterranean diet, antioxidant-rich olives and olive oil contain anti-inflammatory compounds like oleocanthal and oleuropein. Extra virgin olive oil is a key cooking oil on keto and a good source of monounsaturated fat.

Nuts and Seeds

Nuts like almonds, walnuts, pecans, and pistachios provide plant-based fats and protein on keto. They’re also packed with polyphenols and vitamin E, both potent inflammation fighters. Nutritious seeds like chia, flax, and pumpkin are anti-inflammatory too.

Leafy Greens

Green, leafy vegetables are unlimited on keto and beneficial for lowering inflammation. Spinach, kale, swiss chard, collard greens, and arugula are low carb sources of antioxidants like lutein, kaempferol, and quercetin.

Cruciferous Veggies

Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, and bok choy are high in anti-inflammatory nutrients. The antioxidants, polyphenols, and fiber they provide all help combat chronic inflammation.

Herbs and Spices

Seasonings like turmeric, ginger, oregano, cinnamon, and cayenne pepper contain potent compounds that stop inflammatory processes. Curcumin in turmeric, gingerol in ginger, carvacrol in oregano, and capsaicin in cayenne all demonstrate anti-inflammatory effects.

Mushrooms

Rich in anti-inflammatory antioxidants like ergothioneine, mushrooms are a keto superfood. Opt for varieties like maitake, shiitake, white button, cremini, portobello, and oyster mushrooms.

Bone Broth

Sipping bone broth provides nutrients like collagen, glutamine, and glycine that heal the gut lining and decrease inflammation stemming from a “leaky gut.” It also makes a great cooking base for soups and sauces.

Pro-Inflammatory Foods to Avoid on Keto

To maximize keto’s anti-inflammatory impact, avoid these dietary inflammation triggers:

Refined Carbs and Added Sugar

Sugar and processed grains like white bread and pastries promote inflammation by spiking blood sugar and insulin. Going low carb eliminates these pro-inflammatory foods from your diet.

Vegetable and Seed Oils

Highly processed vegetable and seed oils made from corn, soy, cottonseed, safflower, sunflower, and canola are very high in inflammatory omega-6 fats. Strictly limit these on keto.

Trans Fats

Unhealthy trans fats created through hydrogenation are found in some processed and fried foods. They trigger damaging inflammatory reactions and should be totally avoided.

Excess Saturated Fat

While keto emphasizes fat, too much saturated fat from red meat and full-fat dairy may increase inflammation. Focus on healthier, unsaturated fats instead.

Processed and Fried Meats

Inflammatory compounds form when meat is processed, grilled, and fried at high temperatures. Limit bacon, deli meats, beef jerky, grilled hot dogs, etc. Choose gentle cooking methods instead.

Alcohol

Heavy alcohol consumption promotes inflammation. Moderation is key - limit to 1 drink per day for women, 2 for men. Avoid alcohol if possible when actively trying to reduce inflammation.

Sample Anti-Inflammatory Keto Meal Plan

Follow this sample menu for a day of anti-inflammatory eating on keto:

Breakfast:

• Keto smoothie with avocado, spinach, almond milk, collagen peptides, and coconut oil
• Side of smoked salmon and avocado toast on nut bread

Lunch:

• Mediterranean keto salad with olive oil vinaigrette, greens, artichoke hearts, roasted peppers, and crumbled feta
• Cup of bone broth

Dinner:

• Baked cod with herb-roasted cauliflower rice and broccoli
• Side keto-friendly spiced muffin using almond flour and olive oil

Snacks:

• Hardboiled eggs
• Strawberries and coconut cream
• Keto chocolate fat bomb made with coconut oil, cocoa powder, and walnuts

Drink plenty of water and herbal tea throughout the day.

The Takeaway on Keto and Inflammation

Chronic inflammation drives many common health conditions. The keto diet provides an eating approach that helps counter inflammation.

Choosing anti-inflammatory foods like omega-3-rich fish, nuts, olive oil, leafy greens, mushrooms, and spices is recommended. Avoid inflammatory triggers like refined carbs, vegetable oils, trans fats, excess saturated fats, and alcohol.

With deliberate anti-inflammatory food choices, keto becomes a tailored eating plan that provides internal healing and better health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.