A new study shows that a keto diet leads to significant changes in gut bacteria, which may help reduce inflammation. The findings come from the University of California, San Diego, where researchers found that ketone bodies produced by a high-fat, low-carb diet may help reduce inflammation.
Inflammation, which is supposed to be a natural response to damage or infection in the body, is a protective measure. The body’s white blood cells and the substances they produce are released into the body to fight microbes, bacteria, viruses, and other threats.
However, over time, too much chronic inflammation can also lead to many chronic diseases, such as heart disease, which has a huge relationship with inflammation and can be fatal in the long run. There’s also muscle and joint pain, redness, stiffness, fatigue and headaches, Alzheimer’s disease, autoimmune diseases, and Parkinson’s syndrome, all of which are associated with chronic inflammation.
But why does a keto diet improve inflammation? Many people don’t know the rationale behind it. Today, we’ll talk about how to make the most of the keto diet to reduce inflammation.
How Does a Keto Diet Reduce Inflammation?
NLRP3 inflammatory vesicles are a group of protein complexes that are immune system receptors associated with inflammation and can respond quickly to threats to the body such as toxins, infections, and high blood sugar.
NLRP3 has been associated with several autoimmune diseases such as systemic lupus erythematosus, rheumatoid arthritis, systemic sclerosis, and inflammatory bowel disease. Currently, some scientists are activating and regulating NLRP3 inflammatory vesicles through macrophage therapy to reduce the inflammation that leads to autoimmune diseases, chronic inflammation, and metabolic disorders.
Keto Diet Controls Blood Sugar, Reduces Inflammation
A keto diet is a diet that reduces carbohydrate intake and supplements it primarily with protein and good fats. Sugar is one of the forms of carbohydrates. And by reducing the intake of sugar, the body’s inflammation levels are greatly reduced. Studies have found that a 12-week keto diet can reduce inflammation levels.
Excess Sugar Can Cause
- The body produces large amounts of insulin.
- Raise inflammation indicators.
- Produce free radicals (free radicals are molecules that stimulate the proliferation of the lining of blood vessels and stimulate the development of immune responses in the body).
- Cause chronic diseases.
In fact, after lowering reduced carbohydrates and raising good fat intake, the body produces ketone bodies and enters nutritional ketosis.
Ketone Bodies Also Have Some Anti-inflammatory Effects
Ketosis produces ketone bodies in three different forms: acetone, beta-hydroxybutyrate, and acetoacetate. A recent study found that beta-hydroxybutyrate (ketone bodies) blocked the activation and release of NLRP3 inflammatory vesicles.
Normally, NLRP3 has a defensive protective role in the body, but if we are regularly exposed to an inflammatory environment, such as eating many inflammatory foods daily, this vesicle can be over-activated, leading to inflammation. On the other hand, the production of ketone bodies can help prevent the activation and release of NLRP3 in the body, thus reducing inflammation.
Keto Diet Reduce Brain Inflammation
The keto diet has long been used to treat epilepsy. A study at the University of California showed that the keto diet acts as a treatment for neurological disorders by reducing inflammation in the brain. By simulating a low-carb diet, the team discovered the mechanism by which a low-carb keto diet reduces brain inflammation, providing new ideas for reducing brain inflammation caused by stroke and brain trauma.
A study found that a small molecule of 2-deoxyglucose (2DG) was used to block glucose metabolism and put lab rats into ketosis. The group found: inflammation levels were rapidly reduced with the use of 2DG.
Further studies found that: reducing glucose metabolism reduced the NADH / NAD + ratio, a key indicator of energy metabolism, and activated a protein called CtBP, which suppresses the activity of inflammatory genes.
To mimic ketosis, the researchers designed a drug-like peptide molecule that prevents CtBP from entering an inactive state, forcing CtBP to constantly suppress the activity of inflammatory genes.
This principle could be applied to diabetes, where excess glucose in the body puts the body in a pro-inflammatory state, which typically leads to a buildup of fatty plaque that clogs the aorta and causes atherosclerosis. This new study could provide a way to intervene in the relationship between glucose and inflammatory response in diabetic patients.
Diets to Reduce Inflammation, What Do I Need to Know?
While the keto diet itself is anti-inflammatory, many pseudo-ketogenic foods promote inflammation, and it is important to understand which foods reduce inflammation and which tend to trigger it.
The best anti-inflammatory ketogenic foods：
- Healthy fats, such as egg yolks.
- Healthy oils, such as coconut oil, olive oil, MCT oil, grass-fed butter or ghee, and avocado oil.
- Fatty nuts and seeds, such as almonds and macadamia nuts.
- Fatty fish, such as salmon and sardines.
- Fruits, such as avocados.
- Meats, preferably grass-fed, fat-rich meats, such as beef, lamb, and fatty fish.
- Non-starchy vegetables, such as dark leafy greens: spinach, lettuce, kale, and broccoli.
- Omega-3 fatty acids are particularly important in the fight against inflammation. Eggs and sea fish are rich in omega-3 fatty acids, and you can also take some omega-3 supplements.
Knowing the foods that fight inflammation, you should also be careful to avoid inflammatory foods and stay away from high-sugar or processed foods.
The foods mentioned below are to be avoided：
- Processed foods are foods that are processed and sold in packaged form, including soy products, condiments, and frozen foods, and it’s best to stick to foods that don’t require labels.
- Foods with high sugar content, such as refined sugars, grains (whole grains are fine), fruits, and starchy vegetables.
- Refined vegetable oils, especially herbal oils rich in Omega-6 fatty acids, such as corn oil and soybean oil.
- Sweetened coffee and alcohol, which can also cause inflammation, and water or tea whenever possible.
Why Is There Still Inflammation In Ketosis?
The truth is that inflammation is a very complex indicator, and sugar is only one aspect. Many aspects can cause inflammation, such as herbal oils, stress, sleep, etc. Inflammation can also come from an underlying dietary intolerance.
Some people are intolerant to dairy products, others are allergic to eggs, and many others are intolerant to refined flours and grains, which varies by individual trait. The best way to find out what is causing your inflammation is to eliminate your diet and continue to eliminate foods that may be problematic.
If the problem isn’t being addressed, it’s time to dig deeper into the cause, and the big boss behind this could be nuts or even vegetables. Many people find their bodies are in better shape after a pure meat diet because of the toxins in the plants, which can also lead to inflammation.
There are other causes such as sleep, stress, and environmental toxins that we need to be aware of.
Conclusion
The most effective way to fight inflammation is to reduce pro-inflammatory foods and eat more anti-inflammatory foods. A keto diet combined with the anti-inflammatory effects of light fasting can reduce chronic pain, relieve many autoimmune diseases and their symptoms, reduce the risk of chronic disease, and even extend life expectancy.
