With the recent global health crisis, and the regular cold and flu season fast approaching - it has never been more important to keep our immune system functioning at an optimal level. Is keto good or bad for our immune system? While there isn’t a ton of research on the topic, there are a few studies and various factors that may indicate that a ketogenic diet can help improve your immune system.
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KETO MAY HELP YOUR ABILITY TO FIGHT THE FLU
A study at Yale University in 2019 discovered that “mice that were fed a ketogenic diet were better able to fight the flu” and had a “better survival rate” compared to those fed a high carb, normal diet. The reasoning was that a ketogenic diet triggered the release of immune cells (called gamma delta T cells) that produce mucus in the lung cell linings. This mucus effectively traps the virus like a support barrier, and aids the body to get rid of the infectious agent.
While no research has been conducted on humans yet, the researchers of the study feel it could be a promising indication of how our immune system can benefit from keto.
KETO CAN INCREASE NUTRIENT INTAKE
How our immune system responds is directly related to our nutrition. When you follow a more whole food keto approach, you are more likely to have the appropriate nutrients that can help boost your immune system. Micronutrients such as vitamin A, C, D, E, B2, B6, B12, folic acid, iron, selenium and zinc are all critical for a healthy, functioning immune system. Some of these vitamins and minerals are found predominantly in meat, which is a staple on most keto diets.
Focusing on eating a whole food, nutrient dense ketogenic diet is essential for boosting your immune system. While the odd processed keto-friendly food, such as deli meats, keto bars or ice cream, are ok once in a while, they are often void of these nutrients and offer no value to your immune system.
KETO CAN HELP REDUCE OBESITY
Obesity can cause many different issues within the body, and a decreased immune system is one of them. People who are obese have been shown to have an increased risk of infection, especially respiratory infections. Keto has been shown to be an effective strategy to reduce weight over the long term. It can be deducted that weight loss can then help decrease chances of infection as well.
KETO CAN HELP REDUCE INFLAMMATION
The ketogenic diet is extremely high in anti-inflammatory foods, and reduces the intake of known inflammatory foods. Once fat-adapted on a ketogenic diet, the body will trigger the release of a ketone called beta-hydroxybutyrate (BHB). BHB is known for decreasing the cellular damage from outside infectious invaders by helping to maintain a healthy inflammatory response. BHB has also been shown to help immune cells (gamma delta T cells) form a “memory” that can help the body remember infecting agents so the immune system can respond more rapidly should it return.
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KETO AND GUT HEALTH
Our immune systems and gut health are extremely interconnected as 70-80% of our immune system resides in our gut. Our body is home to over 100 trillion microbial cells collectively referred to as the gut microbiome. The majority of these bacteria are located within the gastrointestinal tract, and have a symbiotic relationship with our human cells to eliminate harmful pathogens.
Our body encounters bacteria for the first time during birth, and in time - the diversity of the microbiome and the gut influences strengthen and develop our immune system. Throughout our life factors such as diet, environment, and our lifestyle habits will shape the composition of our gut microbiome.
Some studies have suggested that a ketogenic diet can decrease instances of leaky gut and balance gut flora. By reducing the amount of fermentable carbohydrates, you starve inflammatory overgrowth and calibrate the gut towards healing.
It’s important to note that some good bacteria in our gut feed on carbohydrates. So including nutrient dense vegetables into your keto diet is important for your digestive health and immune system.
KETO HELPS STABILIZE BLOOD SUGAR
It has been well documented that sugar has a direct impact on decreasing the efficiency of our immune systems.
Elevated blood sugar has been shown to:
Impair communication between immune cells
Decrease the recruitment of white blood cells (our body’s defense military!)
Impair our immune system to even recognize a pathogen
Impair the ability of cells to kill pathogens
People who follow a ketogenic diet tend to maintain their blood sugar levels within a healthy range. This is because the diet eliminates sugary foods, and any relatively small amounts of sugar that may be ingested is spanned out throughout the course of a day. This creates a much lower impact on blood sugar spikes compared to ingesting something high in sugar at one meal. Occasional blood sugar spikes may not have a meaningful impact, but consuming foods like sugar and flour that cause spikes on a daily basis certainly could.
12 COMMON KETO FRIENDLY FOODS THAT BOOST IMMUNITY
Red Bell Peppers
Ounce for ounce, red bell peppers have 3x MORE vitamin C than an orange!
Broccoli
Broccoli is probably one of the healthiest vegetables you can put on your plate. It is packed with vitamin A, C, E, fiber and antioxidants. The key to maintaining the power intact is to cook it as little as possible, or not at all. Steaming has been shown as the best way to keep those nutrients intact.
Garlic
Garlic not only adds tons of flavour to your food, it has anti-bacterial, anti-microbial, and anti-fungal properties that help fight infections.
Ginger
Ginger has high anti-inflammatory properties and can help with nausea.
Spinach
Spinach is packed with vitamin C and beta carotene. Like broccoli, it should be cooked as little as possible to keep the nutrients intact. However, light cooking makes it easier to absorb vitamin A and releases an anti-nutrient called oxalic acid.
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Almonds
Almonds are packed with vitamin E which is key to a healthy immune system.
Strawberries
These berries are filled with antioxidants and Vitamin C that can help toughen up your immune system.
Avocado
These keto staple is filled with Vitamin E that helps to protect the body against many forms of illness.
Button Mushrooms
Mushrooms are filled with some minerals like selenium and B vitamins that help reduce severity of flu symptoms and boost immunity.
Green Tea
Filled with diverse antioxidants, polyphenols and flavonoids, Green Tea is amazing for finding cell damaging free radicals and destroying them. Plus it counts towards your water goals!
Bone Broth
Bone broth is filled with amino acids and anti-inflammatory properties that may help shorten colds and prevent illness. Plus, it contains collagen, gelatin and chondroitin that can help heal your gut which has a direct impact on your immune system.
Fermented Foods
Sauerkraut, kimchi, miso, pickles, and sugar-free kombucha are all keto friendly options full of probiotics to increase gut health and boost your immune system.
Probiotics - BONUS TIP!
While not a food exactly, since 70-80% of our immune system is directly related to the health of your gut - it deserves an honourable mention. Not all probiotic supplements are created equal. Be sure to find one with a minimum of 10 billion cells from multiple different strains. Quality MATTTERS! A good quality probiotic should be purchased from a reputable health food store from a refrigerated section, and should always be stored in a fridge to keep them alive!
Even though it hasn’t been studied in depth, there are enough indicators that may show living a ketogenic lifestyle can improve your immune system. By comparison to a Standard American Diet filled with sugar and processed foods, it stands to argue that eating a ketogenic diet filled with whole foods will improve your body’s ability to fight potential illness. Decreasing body weight while consuming more nutrient dense foods can help you decrease inflammation, heal your gut, and prevent cold and flu.
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