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11 Food Rules For The Ultimate Anti-Inflammatory Diet

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If you want to eat for long-term health, lowering inflammation is crucial.

Inflammation in the body causes or contributes to many debilitating, chronic illnesses – including osteoarthritis, rheumatoid arthritis, heart disease, Alzheimer’s disease, Parkinson’s disease, and even cancer. That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.

Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism. Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.

Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:

1. Consume at least 25 grams of fiber every day.

A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.

To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

2. Eat a minimum of nine servings of fruits and vegetables every day.

One “serving” is half a cup of a cooked fruit or vegetable or one cup of a raw leafy vegetable.

For an extra punch, add anti-inflammatory herbs and spices such as turmeric and ginger to your cooked fruits and vegetables to increase their antioxidant capacity.

3. Eat four servings of both alliums and crucifers every week.

Alliums include garlic, scallions, onions, and leeks, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.

Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.

If you like the taste, I recommend eating a clove of garlic a day!

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4. Limit saturated fat to 10 percent of your daily calories.

By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.

You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compounds formed during cooking.

5. Consume foods rich in omega-3 fatty acids.

Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases and conditions that have a high inflammatory process at their root.

Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney, and soy. I also recommend taking a good-quality omega-3 supplement.

And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:

6. Eat fish at least three times a week.

Choose both low-fat fish such as sole and flounder and cold-water fish that contain healthy fats, like the ones mentioned above.

7. Use oils that contain healthy fats.

The body requires fat but choose the fats that provide you with benefits.

Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.

8. Eat healthy snacks twice a day.

If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.

9. Avoid processed foods and refined sugars.

This includes any food that contains high-fructose corn syrup or is high in sodium, both of which contribute to inflammation throughout the body.

Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels, raised blood pressure, increased risk of fatty liver disease, and more.

10. Cut out trans fats.

In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason – studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.

A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select kinds of margarine, crackers, and cookies are just a few examples of foods that might contain trans fats.

11. Sweeten meals with phytonutrient-rich fruits and flavor foods with spices.

Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.

And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.

Bon appétit!

 

First published on October 30, 2015; updated February 10, 2023.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

 

Dr. Gary Kaplan on Dirobi Health Show

Dr. Gary Kaplan on Dirobi Health Show – Living healthy in a toxic world.

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Dr. Kaplan was a guest on Dave Sherwin’s Dirobi Health Show about how to live healthy in a toxic world.

Highlights –

Inflammation Nation

The list of autoimmune diseases is long: Lyme Disease, Chronic Fatigue Syndrome, Fibromyalgia, Arthritis, Lupus, Celiac…and these are only a few of the crippling disorders that affect the entire body. The immune system breaks down, and inflammation attacks both the brain and the gut, joints, muscles, and nervous system. (2:30)

Post Covid “Cytokines”

Many who have previously suffered from Covid may have noticed problems with their sense of smell and other lingering issues. Dr. Kaplan attributes these chronic problems to white cells that are spewing out lots of inflammatory particles called cytokines. (9:00)

Brain Care

Regular, aerobic exercise is one of the best anti-inflammatory remedies for the brain. (10:45)

The “Roll” of Nutrition

An inflamed gut will result in brain inflammation. (23:00)

The Hypoallergenic Diet

A hypoallergenic diet has the least number of allergens (26:00)

Sleep Apnea

Sleep apnea can reduce lifespan. Warning signs include fatigue during the daytime, snoring at night and lapses in breathing during sleep. (36:55)

 

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

 

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5 Ways to Strengthen a Weakened Immune System

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We have heard it a million times before. One of the keys to maintaining a robust immune system is lowering inflammation. An article published on MDLinx online mentions several ways we may unknowingly be weakening our immune system. Factors discussed in the article include:

  1. Eating foods that contain too much fructose
  2. High daily stress levels
  3. Lack of adequate sleep (…starting to sound familiar?)
  4. Sunburn
  5. Loneliness

None of the items above are particularly surprising – we know what’s good for our bodies (not fructose!) and our minds (definitely not stress) – so how does the immune system become compromised?

When inflammation goes awry

Inflammation is one of our body’s defense mechanisms; it’s a normal, healthy, and necessary biological function. When the body identifies a threat or a foreign invader, it releases inflammatory chemicals to initiate the repair process. But under repeated “assaults” it can remain in a state of heightened inflammation and this is when the trouble begins.

When the body is constantly producing inflammatory chemicals, the function of the Central Nervous System which controls most bodily functions is undermined and can compromise other systems like the immune system. When the immune system is weakened, the cells that are meant to help fight infection become damaged, and the body’s ability to fight disease is diminished. One can literally get caught in a debilitating cycle of cellular degeneration and dysregulation.

The items mentioned above, as well as any of the following, can contribute to a cycle of sustained inflammation when left untreated:

  • Undiagnosed bacterial or viral infections
  • Exposure to mold or other toxins
  • Physical trauma/concussions
  • Surgery
  • Undiagnosed food intolerance
  • Nutritional deficiencies
  • Anxiety disorders/ PTSD
  • Narcotic medications

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Reversing the cycle

If you notice that you’re often sick, fatigued, or have frequent digestive issues, it may be a red flag that your immune system is weakened. With a better understanding of how inflammation may be contributing to your condition, the next step is to initiate practices and, if necessary, seek treatments that will calm the inflammatory cycle. Here’s what helps:

  1. TRY AN ELIMINATION DIET. For six weeks, avoid all foods with wheat, soy, milk, and milk products (foods that often trigger allergies or sensitivities that promote inflammation). Eat only fresh fruits, vegetables, brown rice, fish, chicken, and eggs—these foods, in general, are the least likely to cause inflammation. After six weeks, add back one category of food—such as dairy—per week. Note whether these foods have a negative effect on your energy, mood, or level of pain. If so, eliminate that food from your diet entirely.
  2. MEDITATE. A 2020 review looking at the effects of mindfulness meditation on the immune system concluded that “mindfulness meditation appears to be associated with reductions in pro-inflammatory processes, increases in cell-mediated defense parameters, and increases in enzyme activity that guards against cell aging.”
  3. SLEEP. Make adjustments to your sleep environment and aim for at least 7 hours of sleep per night. This is at minimum what your body needs to be able to carry out important repair functions like reducing inflammation, tissue repair, and hormone production.
  4. CUT BACK ON OTC MEDICATIONS. Non-steroidal anti-inflammatory drugs (NSAIDs) like Advil, Motrin, and Aleve can cause gastrointestinal issues like intestinal ulcers and bleeding when taken chronically to manage pain. NSAIDs can also increase the risk of heart attack or stroke in patients with or without heart disease or risk factors for heart disease. Taking pain relievers routinely to manage pain may actually cause your pain to worsen; the body begins to forget how to fight it on its own. Use OTC medications sparingly and try alternative therapies such as yoga and acupuncture as well as anti-inflammatory supplements* like turmeric.
  5. WHEN YOU NEED TO SEE A PHYSICIAN, CONSIDER ONE WHO PRACTICES FUNCTIONAL MEDICINE (FM). In looking for clues that may be contributing to symptoms of illness or disease a Functional Medicine physician will systematically assess and optimize six major areas of health, including the immune system. In doing so, FM doctors have a more complete picture of one’s overall health and underlying conditions or deficiencies that may be causing inflammation. FM doctors utilize several modes of treatment, including stress reduction & management, mind-body tools, improving nutrition, healing your gut, supporting detoxification, exercise, acupuncture, herbs/botanicals, IV Therapy, supplements, manual medicine, and when needed, medication.

*Ask your physician about any potential side effects or interactions before taking any new medicinal herbs and supplements.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

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3 Steps to Improve Brain Fog

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Doctors across the globe are seeing a noticeable uptick of patients concerned with memory problems, forgetfulness, and brain fog since the start of the coronavirus pandemic. If you are experiencing more frequent slips in memory, if you are more easily distracted, making more frequent mistakes at work, or feel like you are walking around with your head in a cloud, you’re certainly not alone.

For many people experiencing brain fog for the first time right now, the overload of pandemic-related stress and trauma from a very difficult year is more than likely to blame. Chronic stress and chronically disturbed sleep alone can cause inflammation in the brain which, over time, can damage neurons and affect cognitive functioning and memory.

But there is good news! Our brains are resilient, and when given the opportunity, the degenerative effects of chronic inflammation can be reduced – or even reversed – with certain lifestyle changes. There is light at the end of the tunnel, so, while we emerge from this pandemic let’s consider just a few basic strategies that will help improve your symptoms today.

3 ways to improve symptoms:

1) Get regular aerobic exercise:

Simply put, aerobic exercise increases blood flow to the brain, which helps your brain create new neurons and improve neural connections. A study by the University of Maryland School of Public Health, published in July 2013, showed that people who increased their heart rate with daily moderate exercise “improved their memory performance and showed enhanced neural efficiency while engaged in memory retrieval tasks.”

Regular exercise also down-regulates microglia in the brain. Try to incorporate just 30 minutes a day of moderate physical exercise – such as walking – for a significant impact on your brain health.

2) Eat smarter:

Not surprisingly, nutrition also plays an important role in brain health and there is an impressive amount of research confirming that essential fatty acids, like Omega-3’s, are very beneficial. If DHA levels are low (DHA is a form of Omega-3) the brain is more susceptible to degeneration. Omega-3 fatty acids also help scavenge free radicals (atoms, molecules, or ions with unpaired electrons) that attach inappropriately to tissue and damage it.

Since our bodies are unable to produce these fatty acids on their own, foods rich in Omega-3’s like salmon, shrimp, sardines, eggs, walnuts, and almonds, should make a regular appearance on our plates.

Fruits and vegetables, high in a type of antioxidant called flavonoid, also play a major role in brain health. Foods rich in flavonoids offer a number of neuroprotective properties, and can decrease rates of cognitive decline and potentially slow the progression of many neurodegenerative diseases, such as Alzheimer’s Disease. Foods rich in flavonoids include tea (black, green, oolong), bananas, blueberries, and other colorful berries, onions, apples, citrus, Ginkgo biloba, parsley, red wine, and chocolate!

3) Don’t take your sleep for granted

Sleep deprivation, sleeping less than the amount of time your body needs for growth and repair, is the most common sleep disorder. Adults should have between seven and eight hours a night of restful sleep, yet CDC statistics show that as many as 35% of American adults are not sleeping enough, and this figure is likely to have increased since then.

During sleep, the body repairs itself by calming inflammation and maintaining hormone production. When these two processes – both important elements in brain health – are compromised it can negatively impact your memory, decision-making, the capacity to focus one’s attention, and the ability to complete complex creative activities, among other things.

Breathing techniques, meditation, and establishing a bedtime routine are 3 great ways to help you settle down and improve the length and quality of your sleep.

Inflammation as a predictor of heart disease.

Why Cholesterol Levels Are Not the Best Predictor of Heart Disease

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Individuals with higher-than-normal cholesterol levels are commonly prescribed statins in the hope of reducing their risk of heart disease or stroke. Yet, medical research indicates that statins actually have very limited usefulness in preventing heart disease unless the patient already has a personal history of the disease. This may be due, in part, to the fact that cholesterol is just one of a series of factors that put an individual at risk.

Furthermore, statin use over a prolonged period has been linked to an increased risk of Type II Diabetes. A  study published in spring 2015 in the Journal of General Internal Medicine, cited this connection among healthy adults at baseline.

In the study – Statins and New-Onset Diabetes Mellitus and Diabetic Complications: A Retrospective Cohort Study of US Healthy Adults – researchers looked at a pool of 25,970 adult patients defined for the purposes of the study as “healthy” (i.e., free of heart disease, diabetes, and other severe chronic diseases). From this pool, 3351 statin users and 3351 non-users were propensity score-matched based on 42 baseline characteristics. The results were striking: statin users were almost twice as likely to develop diabetes, more than twice as likely to develop diabetic complications, and slightly more likely to become overweight/obese than their counterparts.

Recent studies continue to confirm the link:

Statins and the potential for higher diabetes mellitus risk
Statin users have an elevated risk of dysglycemia and new-onset-diabetes

Inflammation as a predictor of heart disease

Inflammation is a much more reliable predictor of one’s risk of developing heart disease than cholesterol and is easily measured by looking at a patient’s C-reactive protein (CRP) levels. What’s also heartening (pun intended) is that inflammation can be reduced dramatically by making modest lifestyle changes.

Statins do have a place in treating heart disease, but before medical practitioners prescribe a statin whose side-effects can range from an increased risk of developing Type II Diabetes to muscle pain or weakness, headaches, sore throat, sinusitis, nausea, and liver problems, it makes sense to first look at alternative, natural, and inexpensive ways of lowering inflammation in the body.

Here are 5 steps that you can take immediately to reduce inflammation in your body (and reduce your risk of heart attack and stroke):

  1. If you smoke, stop. Smoking unquestionably raises the inflammatory factors in the body and dramatically increases your risk, not only for heart attack and stroke but also for cancers.
  2. Eliminate inflammatory foods and add Omega-3’s to your diet. An anti-inflammatory diet is one that eliminates fatty and fried foods (especially foods containing trans fats and saturated fats) and includes plenty of fruits, vegetables, and whole grains. Omega-3 fatty acids, found in a wide variety of fish, olive oil, and nuts, help reduce inflammation in the body and are also effective in treating arthritis, depression, ADD, and ADHD.
  3. Exercise regularly. Regular exercise (ideally 10,000 steps per day if it is possible) has been shown to reduce inflammation in the body and with it, the risk of developing a great number of diseases. If you have limited options right now as many of us do, think creatively. Exercise could be doing your own stairs throughout the day, yoga, bodyweight exercises, even your own living room dance party!
  4. Meditate daily. Meditation helps reduce inflammation by improving the regulation of the hypothalamic-pituitary-adrenal axis. This axis is responsible for regulating the blood pressure and heart rate, as well as the body’s production of cortisone, an anti-inflammatory hormone.
  5. Make every effort to improve your sleep. More than ever people are having difficulty falling asleep and staying asleep. A healthy & regular nightly sleep pattern allows your heart rate to slow down and your blood pressure to drop, reducing stress on the heart. Lack of sleep compromises the normal functioning of your immune system, and long-term sleep deprivation causes your body and brain to be in a chronic state of inflammation. This not only increases your risk of heart disease and stroke, but can also increase the risk of obesity, chronic pain, ADD, depression, and anxiety.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

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Supplements Offer Value, But Come With Caveats

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A recent article in the Washington Post rightly expressed outrage on the massive amount of money Americans are spending on dietary supplements each year. In this country alone, $35 billion dollars of our hard-earned money is being pumped into in an industry that has little oversight and is selling products that for the most part have no known benefits whatsoever.

I completely agree with the fact that the overwhelming number of supplements taken by Americans are pretty much worthless if not outright dangerous. The majority of the supplements sold and discussed in this study are for weight loss, muscle building, and sexual enhancement. Studies have repeatedly shown that these products are frequently not what they claim to be. Many are adulterated with medications that can potentially harm the people who are taking the supplement. Many have other potentially harmful contaminants. Most of them have little if any scientific support for efficacy.

Is there a time and place for supplements?

Absolutely. Caveats abound, however. The FDA does not regulate over-the-counter nutritional supplements. One study showed that many over-the-counter melatonin supplements did not contain the dose advertised on the label with ranges from 0% of the advertised supplement to over 200 x the dose. This can be an especially serious problem in taking a supplement like vitamin D where overdoses can have serious health consequences. So, the first caveat is that you need to know if you can trust the manufacturer.

The second caveat is – why are you taking the supplement? For people on a healthy diet, a general multivitamin is not necessary. Supplements should address specific issues and be monitored appropriately. Is there any research that the supplement is helpful? At what dose for which patients? The research is ongoing, conflicting, and ever-changing so you really need to be talking with someone who is knowledgeable about supplements if you are going to be serious about improving your health.

The third caveat is – are you on the right diet for you? The definition of a healthy diet is changing and as we get better with genetic and other testing methods, we are learning that one diet fits all is not true. It turns out that foods that might be excellent for one person, such as a paleo diet, may be a disaster for another, resulting in gout and heart disease. Also, the diet that is appropriate for you today might not be appropriate when you are sick or after a major illness. This gets complicated and you need a good coach who can help tailor a proper diet for YOU.

The supplement issue is complicated. If we are going to take supplements, we are going to need to be smart consumers and treat them as seriously as we would anything else that we put in our bodies.

Gary Kaplan, D.O., DABFM, DABPM, FAAMA
Medical Director Kaplan Center for Integrative Medicine

The Kaplan Medical Center Store offers a variety of supplements from trusted suppliers. Click here to visit the store. 

Understanding The Ketogenic Diet

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The ketogenic (“keto”) diet is a high fat, moderate protein, and low to very low carb diet.

Its composition challenges what the nutrition industry has promoted as healthy eating over the last century. Despite this, it has become one of the most popular diets of the moment.

However, the Ketogenic diet should not be considered just a fad diet – it has been prescribed by physicians and nutritionists for nearly a century.

Conditions that benefit from a ketogenic diet

Patients who have tried the ketogenic diet have reported improvements in overall health including weight loss, increased energy levels, heightened mental clarity, and success in stabilizing insulin levels. Clinicians have also seen great results with modified keto diets as an adjunct treatment for the following conditions:

  1. MOST INFLAMMATORY CONDITIONS. By adopting a high-fat ketogenic diet and limiting carbohydrate intake, you will reduce the overload of reactive oxygen species produced while burning glucose which exacerbates inflammation.
  1. INSULIN RESISTANCE. Inflammation resulting from sugar toxicity is most of the time accompanied by insulin resistance. Insulin resistance is among the leading causes of type 2 diabetes and cognitive decline and is a serious problem in the U.S. and around the world. By adopting a ketogenic approach, the body relies on ketones for energy production, which improves glycemic control and has shown to reduce the dependency on diabetes medications and may even completely reverse it. 
  1. WEIGHT LOSS. Several research studies are proving the benefits of a high-fat ketogenic diet for weight loss, especially for obese people, as it accesses the body fat for energy production.
  1. LOWERING THE RISK OF CANCER. All body cells can use both glucose and ketones for energy production and optimal functioning, except cancer cells. They only rely on glucose for survival and do not have the flexibility to adapt to ketones, which causes them to starve and die when the person adopts a ketogenic diet. 
  1. PREVENTING & REVERSING COGNITIVE DECLINE. Adopting one specific variation of the ketogenic diet known as “RECODE” protocol or “Ketoflex 12/3”, the body can restore proper brain growth and reduce neuroinflammation, increase insulin sensitivity, and excrete toxins. With close monitoring and lifestyle changes, these benefits will improve mild cognitive decline and early Alzheimer’s. This variation was developed by Dr. Dale Bredesen, an internationally recognized expert in the study of neurodegenerative diseases such as Alzheimer’s disease. (More about how the ketogenic diet benefits the brain below.)

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So why the popularity now?

One could say in part that it’s a social phenomenon; thanks to a few celebrity endorsements and tweets, social media has thrust this diet in the spotlight. But more importantly, recent revelations about how Big Sugar has influenced our models of proper nutrition, along with the steady increase in chronic illness rates in the United States, have prompted us to rethink the hierarchy of the foods we choose to put on our plates.

Sugar consumption in the U.S.

The World Health Organization (WHO) and the American Heart Association (AHA) recommend that adults should ideally consume 25 grams of sugar/day, and no more than 50 grams to avoid sugar toxicity. This translates to approximately 5-10% of daily caloric intake. But CDC statistics show that on average men and women in the United States consume approximately 13% of their daily calories from added sugars, and unfortunately that percentage increases to 16% for children.

Soft drinks are the leading source of added sugar in the American diet and can deliver a whopping 30+ grams in just one 12-ounce can. Pastries like cakes, cookies, and donuts have become staples in the American diet and sit at the top of that list as well, but much of the sugars we consume are hidden away in the carbs we love to eat, like bread (even the “healthy” ones), granola bars, flavored yogurts, condiments, and dressings.

 

Carbs vs fat

When you eat a meal high in carbohydrates, the body burns glucose, a form of sugar, as the main source of energy for both muscle and brain activity. It is the simplest molecule to convert and is immediately available and metabolized when needed. Excess glucose gets stored in the liver and muscles as glycogen. But the human body was not designed to process large amounts of sugar so when those stores are filled, excess glycogen then gets stored as unhealthy fat around the body’s tissues and organs.

But unwanted body fat is not the only consequence of a high-carb diet. There is an increasing body of evidence that confirms excessive sugar consumption is tantamount to poison and is directly related to the increasing prevalence of metabolic disorders like diabetes, obesity, and cardiovascular disease.

When your body burns glucose for energy it creates toxic byproducts called reactive oxygen species (ROS). ROS are harmful free radicals that can damage brain cells and DNA when they overwhelm antioxidant levels in the body. The result is oxidative stress (OS). OS is a major contributing factor to widespread inflammation present in metabolic disorders as well as cancer, arthritis, chronic pain, and cognitive decline.

In comparison, minimizing carbohydrate intake forces the body to rely on dietary and stored fat, not glucose, as a primary fuel source, and this is the basic premise of the ketogenic diet. By severely restricting the daily intake of carbohydrates to approximately 20-50 grams, glucose levels are kept in short supply and the body is forced to find an alternative energy source. The ketogenic diet essentially puts the body into “starvation mode” and forces the body into a state of ketosis. In this state, fat molecules are broken down by the liver and are converted into what are called ketone bodies, made up of acetone, acetoacetate (AcAc), and beta-hydroxybutyrate (BHB). Ketone bodies travel through the bloodstream and are utilized by all the healthy cells in the body and brain.

The ratio of carbohydrates to fats changes depending on the condition you are adopting the ketogenic diet for. In most cases, carbohydrate intake varies between 5% and 10% of total caloric intake, and fats represent 70%-80%. However, protein intake should be in a moderate amount as excessive protein intake promotes gluconeogenesis, converting protein to glucose for energy. Ideal protein intake on a ketogenic diet is approximately 0.8 – 1 gram per kilogram of body weight, representing 20%-25% of total caloric intake.

How the ketogenic diet benefits the brain

The ketogenic diet was originally developed in the 1920s as a treatment to help control epileptic seizures in children and is still used as such by some physicians. Since then, and particularly over the last 20 years scientists have looked into the diet as a possible intervention for other neurological conditions. Studies show that the ketone bodies created during ketosis have neuroprotective benefits, which include:

  • Ketone bodies burn more efficiently than glucose and have the ability to deliver more energy to brain cells per unit of oxygen consumed compared to glucose. As the brain uses more energy than any other organ in our body, this is particularly important, especially for the aging brain.
  • Ketone bodies lower the production of free radicals which in turn will help keep inflammation levels down in the body.
  • Ketone bodies help keep the ratio of GABA/Glutamate in balance. Glutamate is a neurotransmitter that helps with brain function. When glutamate levels are elevated it can cause cell damage. GABA (gamma-aminobutyric acid) is responsible for “quieting down” heightened neuronal activity.

What about fasting?

Food availability, prolonged exposure to screens, and artificial light are a few of the modern-day amenities that have contributed to the disruption of our internal clocks resulting in extended awake time and feeding times. In the body, this can translate to an imbalance in hormone secretion, cellular repair, and digestion. Insulin is the perfect illustration; every time we eat we produce the hormone insulin to control the glucose surge from the foods we consume, and the more we eat, the more insulin is pumped into the bloodstream leading to an avalanche of chemical reactions that contribute to insulin resistance and other metabolic diseases we are seeing today.

A recommendation many ketogenic diet proponents give their patients is intermittent fasting (IF). Alternating normal daily caloric intake with a period of fasting promotes health by:

  • Stabilizing insulin secretion – When we abstain from food for several hours, insulin levels go back to normal;
  • Promoting autophagy – Autophagy is an important cell recycling process that helps clean our bodies of damaged or dysfunctional protein components and mitochondrial waste. This process is crucial for the regeneration of cells – including brain cells;
  • Fasting also drains the liver of its glycogen stores for use as energy. Remember, glycogen is the stored form of glucose. This means accessing the glycogen that the body has been accumulating. Once you use all the stored glycogen, the body is already in fat-burning mode; and,
  • Promoting ketosis – Fasting and the ketogenic diet work hand in hand to activate the ketosis process. When you fast, your body will use whatever is available as a source of fuel, and because you’re already restricting carbohydrate intake, the body instantly shifts to using ketones.

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What to eat and avoid on a ketogenic diet

There are plenty of food options for someone on a ketogenic diet. Here are some “yes” and “no” foods to keep in mind. This is not a complete list so talk to your physician for more detailed information on foods that should be included or should be avoided before you start!

  • “YES” FOODS
  • Fish/Seafood (fatty fish like salmon, mackerel, sardines – wild-caught is best)
  • Meat (grass-fed is best)
  • Poultry (grass-fed is best)
  • All non-starchy vegetables (examples: avocado, asparagus, Brussels sprouts, broccoli, cabbage, celery, eggplant, cucumber, bell pepper, kale, okra, summer squash, spaghetti squash, tomatoes)
  • “Good for you” oils (olive oil, coconut oil)
  • Some dairy (cottage cheese, unsweetened yogurt, butter)
  • Eggs
  • Nuts, in moderation
  • coffee & tea (unsweetened of course!).
  • “NO” FOODS
  • All grains
  • All types of sweeteners (agave, maple syrup, sugar, honey, etc…)
  • Candies/pasteries
  • Starchy vegetables (like potatoes, parsnips, or corn)
  • Alcoholic beverages
  • Fruits
  • Pasta
  • Most legumes
  • Sodas

It may not be for everyone…

Starting a new diet plan can be difficult under any circumstances, and particularly when drastic changes are made. Although researchers and clinicians have demonstrated that a ketogenic diet can benefit multiple health conditions and can have a positive influence on overall health, we don’t advise undertaking a ketogenic diet without the guidance of a Dietitian Nutritionist or physician. Under proper supervision, the initial transition can be closely monitored in order to catch any changes or symptoms that may arise.

A ketogenic diet may not be a good choice under the following conditions:

  • Pregnant women
  • Breastfeeding women
  • Naturally thin physique
  • Pancreatic Insufficiency (needs monitoring)
  • Gallbladder removed (needs monitoring)
  • History of kidney stones
  • Have an eating disorder, especially Anorexia
  • Children and adolescents still growing

In sum, excessive sugar consumption and sedentary lifestyles have had an enormous influence on the health decline in the United States. The ketogenic diet, which focuses on unprocessed foods that naturally lower inflammation, combined with lifestyle modifications and monitoring, can reverse and improve a number of inflammatory illnesses like diabetes, obesity, cardiovascular problems, cancer, arthritis, chronic pain, and depression.

If you would like to meet with a Kaplan Center physician or dietitian to learn more about the ketogenic diet – or to find the ideal diet for your optimal health – please call 703-532-4892 for an appointment or use this contact form to send us a message.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

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Functional Medicine: Evidence-Based Medicine With A Whole Body Approach

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When your doctor becomes a detective.

If you’ve never heard of functional medicine (FM) before or don’t know how it differs from conventional medicine, you’re not alone. Behind functional medicine is a wonderfully simple philosophy that treats the body as a whole, interconnected system which looks at mind, body, and spirit as contributing elements to a person’s overall state of health. Functional medicine is evidence-based medicine and seeks to identify the root cause of disease by probing into the unique history of a patient’s life and genetics, as well as environmental and lifestyle factors.

In contrast, conventional medicine can be one dimensional and often results in treatment by medication. In acute cases, this may be very appropriate, but because we are not one-dimensional beings in most cases there is much more to the story. When it comes to complex, chronic disease, many physicians are, unfortunately, not adequately trained – and often don’t have time – to assess what may be the underlying cause(s) and apply diet, nutritional supplementation, exercise, and awareness of lifestyle stressors that are contributing to their patient’s illness.

As FM practitioners, we look upstream to assess the interactions of the patient’s history, physiology, lifestyle, unique genetic makeup, and mind-body-spirit that affect the function of the body as a whole.

What does this look like in an initial evaluation?

As a functional medicine practitioner, I start by asking what their story is and often that story starts with “I was fine until…” This is when we need to put on our detective hats and go back in time to reveal clues that may typically be overlooked; sometimes even going as far back as the time of mom’s pregnancy! For example: What was your mom’s pregnancy like? Was there a Caesarean section or vaginal birth? Were you breast or bottle-fed? Were there a lot of antibiotics used in childhood?  The answers to these questions may indicate alterations of the microbiome in the gut (the bacteria that support our immune system). This is immensely important as research is uncovering a multitude of new data that shows how deeply interconnected our immune system is with the gut.

Other questions may include: Were there traumatic events in childhood or later? Was there ever exposure to environmental toxins like mold in the living or working environment?  Were there ever infectious exposures or injuries? What are the patient’s diet, exercise regimen, sleep and emotional support system like? Is there ongoing stress at work or in personal life? Every answer peels away another layer of the mystery.

Besides a comprehensive history, there are a number of functional medicine diagnostic tests that may be necessary. This could include a sleep study, digestive testing (stool, urine, breath), saliva testing to assess cortisol (which can indicate stress or inflammation), thyroid and other hormone testing, nutritional testing, mold, heavy metals, and infections like Lyme or Epstein Barr. A consultation with our dietitian, psychotherapist, meditation instructor, or treatments such as acupuncture, herbal therapy, massage therapy, physical therapy or injection therapy may also be appropriate.

Fortunately, medicine as a whole is moving in the direction of functional medicine, but this approach takes time and a commitment in partnership between a patient and their physician.