Anti-Inflammatory
The ketogenic (keto) diet is considered anti-inflammatory primarily due to its impact on reducing levels of inflammation markers in the body and modulating various inflammatory pathways. Here are several ways the keto diet can exert anti-inflammatory effects:
Reduced Carbohydrate Intake: The keto diet drastically limits carbohydrate consumption, particularly refined sugars and starches. High-carbohydrate diets can lead to spikes in blood sugar and insulin levels, which are associated with increased inflammation. By reducing carbs, the keto diet helps stabilize blood sugar and insulin levels, potentially lowering inflammation.
Increased Ketone Production: On a keto diet, the body shifts from using glucose as its primary fuel source to using ketones, which are produced from fat. Ketones have been shown to have anti-inflammatory properties by inhibiting inflammatory pathways in the body.
Lowered Oxidative Stress: The production of ketones on a keto diet can also reduce oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to inflammation and damage to cells. Ketones may help mitigate this oxidative stress, thereby reducing inflammation.
Regulation of Inflammatory Pathways: The keto diet has been found to influence various molecular pathways involved in inflammation, such as the NF-kB pathway. NF-kB is a transcription factor that plays a key role in regulating immune responses and inflammation. Ketogenic diets have been shown to inhibit NF-kB activity, thereby reducing inflammation.
Changes in Gut Microbiota: As mentioned earlier, the keto diet can alter the composition of gut bacteria. A balanced gut microbiota is crucial for regulating immune function and inflammation. By promoting a healthier balance of gut microbes, the keto diet may indirectly reduce inflammation.
Weight Loss and Metabolic Improvements: Many individuals experience weight loss and improvements in metabolic health on a keto diet. Excess weight and metabolic disorders such as insulin resistance are often associated with chronic low-grade inflammation. By improving these conditions, the keto diet can help reduce inflammation.
While the keto diet shows promise in combating inflammation, it's essential to note that individual responses can vary. Some people may experience initial inflammation as the body adapts to ketosis. As with any dietary change, it's advisable to consult with a healthcare provider or registered dietitian, especially if you have existing health conditions or concerns about inflammation.