The use of anti-inflammatory foods and spices in conjunction with a ketogenic diet serve as a healthy strategy of reducing and managing inflammation.
Inflammation is the body’s natural response to healing, yet when it persists it does more harm than good ultimately developing into chronic inflammation. Chronic inflammation can display itself symptomatically as pains, allergies, rashes, migraines, etc. and has also been linked to autoimmune diseases, Type-2 diabetes, and other long-term health issues. Removing foods which contribute to inflammation aids in reducing symptoms and managing their root causes.
Athletes are predisposed to inflammation due to additional stress on the muscles and joints, wear and tear, and injury. For this reason, it becomes important to incorporate anti-inflammatory foods and spices.
Foods which are high in antioxidants, minerals and essential fatty acids are beneficial when dealing with inflammation and inflammatory diseases. These types of foods help to regulate the immune system and how inflammation impacts the body.
Here are some recommendations of foods to avoid, and foods and spices which combat inflammation.
Foods that increase inflammation
– Refined carbohydrates, breads and pastries
– Foods cooked in vegetable oils – peanut, corn and soy
– Processed / refined sugars
– Sugar-sweetened beverages
– Margarine and shortening
Foods that decrease inflammation
– Olive oil
– Coconut oil
– Green leafy vegetables
– Fatty fish
– Nuts like almonds and walnuts
Spices that decrease inflammation
Spices can be used either dry, fresh or as an essential oil. When using essential oils make sure the label indicates it’s for food grade use.
In the February 16th, 2015 online issue of Natural Medicine researchers describe how ß-hydroxybutyrate (BHB) a metabolite produced by the body in response a ketogenic diet reduces inflammation.
Our results suggest that the endogenous metabolites like BHB that are produced during low-carb dieting, fasting, or high-intensity exercise can lower the NLRP3 inflammasome. – Vishwa Deep Dixit.
These findings are important because endogenous metabolites like BHB that block the NLRP3 inflammasome could be relevant to many inflammatory diseases, including those where there are mutations in the NLRP3 genes. – Vishwa Deep Dixit.
The ketogenic diet is great for weight loss and management. When viewed from a broader perspective it has benefits which can aid the immune system, help fight inflammation and positively impact other aspects of personal health.