Low Carb Anti Inflammatory Diet: How Does It Help In 2024?

Chronic inflammation^[1] is a common underlying factor in various metabolic and chronic diseases. And since we are what we eat, adopting certain dietary practices that combat inflammation is crucial. A low-carb anti-inflammatory diet can help in this regard.

Here we’ll examine the science-backed benefits of an anti-inflammatory diet in reducing inflammation levels. It is similar to a keto diet which is low in carbohydrates. In this article, we’ll provide practical tips and insights to create an effective anti-inflammatory meal plan.

We’ll explore the link between low-carb diets and their potential to reduce inflammation. Please note that you must use this diet along with regular exercise and an overall healthy lifestyle for the best results.

The Link Between Your Diet And Inflammation

Acute inflammation is a natural immune system response when you get injured or infected. However, too much inflammation chronically can contribute to the development of various health conditions, including metabolic^[2] and chronic diseases.^[1]

Emerging research suggests that your diet plays a crucial role in regulating inflammation levels in the body. Incorporating certain foods and following specific dietary patterns may either reduce or cause inflammation. 

Here is how your diet and inflammation are linked.

Rich Anti-Inflammatory Foods

Fatty fish rich in omega-3 fatty acids,^[3] such as salmon and sardines, are known for their anti-inflammatory perks.

Incorporating nutrient-dense foods like green leafy vegetables, cherry tomatoes, and fruits can also help lower inflammation levels.

Impact Of Carbohydrates

Carbohydrates^[4] in your diet, especially refined grains and sugar, can increase inflammation in the body. Carbs trigger inflammation by spiking blood sugar levels and promoting the production of pro-inflammatory molecules^[4] in the body.

However, eating complex carbohydrates from whole grains, legumes, and vegetables can provide essential nutrients while reducing inflammation.

Healthy Fats And Inflammation

Healthy fats like those in olive oil and natural peanut butter have anti-inflammatory properties.^[5] They have been shown to have anti-inflammatory effects on the cardiovascular system,^[6] immune system, and the brain.^[7] Include these fats in your diet to lower inflammation in these vital organs.

Ketogenic, Low-Carb Diets, And Inflammation

Ketogenic^[8] and low-carb diets^[9] have shown promise in reducing inflammation. These diets promote ketosis, a metabolic state where your body burns its own body fat for energy instead of burning carbohydrates. 

This process may have anti-inflammatory effects.

Processed Foods And Inflammation

Processed foods high in refined sugars and trans fats can contribute to inflammation. The systems most affected by processed foods’ inflammation-promoting effects include the cardiovascular, digestive, and immune systems.^[10] 

Avoiding or minimizing the intake of these foods is essential for reducing inflammation and following a healthy diet.

How Does A Low-Carb Diet Reduce Inflammation?

It’s helpful to understand how a low-carb diet can have anti-inflammatory benefits, such as: 

• Reduced inflammatory markers: It may reduce the amount of pro-inflammatory markers in the blood. Thus there is a reduction in inflammatory^[11] responses.
• Reducing Blood Sugar Spikes: It helps to stabilize blood sugar levels.^[12] This prevents the inflammatory responses that typically occur when your glucose (i.e., blood sugar) levels fluctuate. 
• Promotes Ketosis: Once you start following a low-carb diet, the body enters a state of ketosis, primarily burning fat for energy. Ketones produced during ketosis have been shown to have anti-inflammatory properties,^[13] reducing overall inflammation levels.
• Reduction in Inflammatory Foods: It helps you to avoid processed foods and refined carbs, which can contribute to chronic inflammation.
• Increased Healthy Fat Consumption: Healthy fats, such as those found in avocados, nuts, and fatty fish, are a staple in a low-carb diet. These fats provide anti-inflammatory benefits^[14] in the body.
• Less Gut Inflammation: Low-carb diets can also reduce gut inflammation if they are high in fiber-rich vegetables and fermented foods.  A healthy gut microbiome can help reduce inflammation and improve inflammatory bowel disease.^[15] 

Benefits Of Anti-Inflammatory Low-Carbohydrate Diet

Now that you understand how a low-carb ketogenic diet helps you reduce inflammatory responses, here are the benefits you reap:

Reduced Inflammation Levels

The most prevalent benefit you will feel almost immediately is overall reduced inflammatory responses. This happens due to your limiting carbohydrate intake, significantly refined sugars, and grains. This can also decrease the risk of chronic diseases^[16] associated with excessive inflammation.

Weight Loss And Metabolic Health

A low-carbohydrate diet can help you lose weight by reducing cravings^[17] and enhancing fat burning.^[18] When you achieve and maintain a healthy weight, you can reduce inflammation levels and reduce your risk of cardio-metabolic diseases.^[19]

Stable Blood Sugar Levels

With a focus on complex carbohydrates^[20] and fiber-rich foods, an anti-inflammatory low-carbohydrate diet helps stabilize blood sugar levels. This can prevent blood sugar spikes and the inflammatory responses that may occur when this happens.

Improved Gut Health

An anti-inflammatory low-carbohydrate diet often includes fiber-rich vegetables and fermented foods,^[21] promoting a healthy gut microbiome. This enhances digestion and nutrient absorption and reduces inflammation by promoting the growth of beneficial bacteria. This particularly benefits those with gut issues such as inflammatory bowel disease.

Increased Antioxidant Levels

A low-carb diet offers the benefit of increased antioxidant levels^[22] in the body. Nutrient-dense foods eaten on a low-carb diet, like leafy green vegetables, berries, and nuts, can boost your antioxidant intake. Antioxidants play a vital role in fighting oxidative stress^[23] and reducing inflammation. 

The body becomes more resilient against harmful free radicals with higher antioxidant levels. A low-carb diet rich in antioxidant-rich foods provides an added layer of protection against cellular damage.

Low-Carb Anti-Inflammatory Foods List

Here is a list of some food groups allowed on most low-carb anti-inflammatory diets:

• Fatty Fish: Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids.
• Lean protein sources: Chicken salads, chicken broth, lean grass-fed beef rich in minerals.
• Leafy Green Vegetables: Spinach, kale, Swiss chard, and collard greens are packed with antioxidants and nutrients that combat inflammation.
• Berries and Citrus Fruits: Blueberries, strawberries, raspberries, and oranges are high in anti-inflammatory antioxidants.^[24]
• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats and fiber.
• Avocado and Olive Oil: Avocado and extra virgin olive oil provide monounsaturated fats, reducing inflammation.
• Spices and Herbs: Curcumin in turmeric, ginger, garlic, and cinnamon are anti-inflammatory.
• Extras: Brown rice, low-carb cereals, or protein powder for a low-carb diet.

Inflammatory Foods To Avoid On The Low-Carb Diet

When following a low-carb diet, you must be aware of the most inflammatory foods that you should avoid. Here are the biggest ones you should avoid:

• Refined Carbohydrates: Avoid highly refined carbohydrate^[25] grains like white bread, white rice, and refined white pasta. These foods can cause blood sugar spikes and trigger inflammatory responses.
• Added Sugars: Minimize or eliminate foods with added sugars, including sugary beverages, candy, pastries, and sweetened snacks.
• Processed Meats: Steer clear of processed meats like hot dogs, sausages, and deli meats. These meats often contain additives, preservatives, and unhealthy fats that can increase inflammation.
• Trans Fats: Avoid foods high in trans fats,^[26] such as fried foods, packaged snacks, and margarine. Trans fats promote inflammation and raise the risk of heart disease^[27] and other health problems.
• Vegetable Oils: Limit the intake of vegetable oils like soybean oil, corn oil, and sunflower oil, as they are high in omega-6 fatty acids. Omega-6 fatty^[28] acids’ interaction with omega-3 fatty acids may promote inflammation when consumed in excess. However, more research is needed to confirm this.
• Artificial Additives: Avoid foods containing artificial additives, including artificial sweeteners, flavorings, and colorings. These foods can trigger inflammatory immune responses and have negative health effects.

Tips To Follow An Anti-Inflammatory Low-Carb Meal Plan

Here are some tips you can use to stay loyal to an anti-inflammatory low-carb meal plan:

• Avoid processed foods high in refined sugars, unhealthy fats, and additives.
• Plan and prepare your meals in advance to ensure you have nutritious and anti-inflammatory options readily available.
• Drink plenty of water throughout the day.
• Pay attention to how different foods make you feel and adjust your meal plan accordingly.
• Utilize available low-carb meal delivery services to save you time and energy.
• Consult a healthcare professional or registered dietitian for personalized guidance on creating an effective anti-inflammatory low-carb meal plan. Also, get their guidance on the best supplements to fill in any nutritional gaps you may have.

Conclusion

Research shows that incorporating a low-carb anti-inflammatory meal plan can reduce inflammation and support health. You can reduce inflammation by following these tips and incorporating nutrient-dense, whole foods and reducing processed foods that promote inflammation. 

Remember to listen to your body’s needs and make adjustments as necessary. Always consult a registered dietitian for further guidance to ensure your meal plan aligns with your health goals. Making conscious choices and prioritizing a keto anti-inflammatory diet with low-carb foods may help you optimize your diet and life.

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