The BEST Foods for Arthritis
Summary
TLDRThis video discusses dietary recommendations for arthritis, focusing on foods to avoid rather than those to consume, as per the Arthritis Foundation's guidelines. It emphasizes the importance of omega-3 fatty acids from wild-caught fish and pasture-raised eggs, while cautioning against high sugar fruits, inflammatory omega-6 fatty acids in nuts and grains, and anti-nutrients in beans. The video also highlights the benefits of fermented foods, the necessity of considering the animal's diet for dairy and meat products, and the role of vitamin D in reducing inflammation. It concludes with advice on intermittent fasting to further decrease inflammation.
Takeaways
- đœïž Arthritis Foundation recommends a diet rich in whole foods, fruits, vegetables, fish, nuts, beans, and whole grains, but with a focus on avoiding saturated fats.
- đ« The speaker suggests avoiding the foods recommended by the Arthritis Foundation, implying a contrary approach to the consensus on what to eat for arthritis.
- đ Fruits, while high in antioxidants, are also high in sugar and can cause inflammation, especially for those trying to maintain ketosis.
- đ„ Nuts are generally recommended for their antioxidants, but walnuts are specifically highlighted for their omega-3 fatty acids, while others may be high in inflammatory omega-6 fatty acids.
- đ± Beans, despite their antioxidants, contain lectins and oxalates which can aggravate arthritis and disrupt digestion.
- đŸ Whole grains are loaded with antioxidants but also with carbohydrates, gluten, and oxalates, which can worsen arthritis due to their high omega-6 content.
- đ„© Red meats, eggs, and dairy are advised to be avoided, but the quality of these foods depends on the diet of the animals they come from.
- đ Wild-caught fatty fish like salmon and sardines are beneficial for arthritis due to their high omega-3 content, unlike farm-raised fish.
- đ„ Pasture-raised organic eggs are a better source of omega-3 and vitamin D, which are important for reducing arthritis inflammation.
- đ§ Fermented dairy products like grass-fed plain kefir can be beneficial for gut and arthritis health.
- đ„„ Coconut oil and grass-fed butter are suggested as healthier fat sources compared to seed oils, which are prone to oxidation and can exacerbate arthritis.
- đïž Intermittent fasting is recommended as a natural anti-inflammatory approach, suggesting that the frequency of eating can impact inflammation levels.
Q & A
What is the main topic discussed in the video script?
-The main topic discussed in the video script is the best foods for arthritis, including both osteoarthritis and rheumatoid arthritis.
Which organization's recommendations are referred to in the script?
-The script refers to the Arthritis Foundation's recommendations for foods for arthritis.
What is the general advice given by the Arthritis Foundation regarding diet for arthritis?
-The Arthritis Foundation recommends a diet rich in whole foods, fruits, vegetables, fish, nuts, beans, and whole grains, while avoiding saturated fats.
Why might someone with arthritis be advised to avoid certain fruits?
-Fruits can generate a lot of sugar, which can bump one out of ketosis and create more inflammation, despite being high in antioxidants.
What is the recommended nut for arthritis according to the script?
-Walnuts are recommended because they provide the precursor ALA that can turn into EPA and DHA, which are omega-3 fatty acids.
Why are beans considered problematic for arthritis in the script?
-Beans are high in lectins and oxalates, which are anti-nutrients that can aggravate arthritis, and they can also interrupt the digestive process.
What is the issue with whole grains as recommended by the Arthritis Foundation for arthritis?
-Whole grains are high in carbohydrates, gluten, and oxalates, which can aggravate arthritis, and they are also high in omega-6 fatty acids, leading to an imbalance.
What is the script's stance on red meat, eggs, and dairy for arthritis patients?
-The script suggests that the quality of these foods matters, recommending pasture-raised, organic, and grass-fed sources for better omega-6 to omega-3 ratios.
What type of fish is recommended in the script for arthritis patients?
-Wild-caught fatty fish like salmon, sardines, and cod liver are recommended due to their high omega-3 content and other nutrients like vitamin D and A.
What is the script's opinion on the role of fiber in the diet of arthritis patients?
-The script suggests that the effect of fiber on arthritis can be variable, potentially worsening symptoms in some cases, especially for those with gut inflammation.
What dietary approach does the script suggest for arthritis patients with high gut inflammation?
-The script suggests that some arthritis patients might benefit from a carnivore diet, which is high in saturated fat and protein, and low in fiber.
Why does the script advise against certain types of oils for arthritis?
-Seed oils such as soy, corn, canola, and cottonseed oils are advised against due to their high susceptibility to oxidation, which can create problems for arthritis.
What are some healthier fat sources recommended in the script for cooking?
-Coconut oil, grass-fed butter, lard, and tallow are recommended as healthier alternatives to seed oils for cooking.
What is the script's view on protein powders for arthritis patients?
-The script advises against the use of protein powders, including plant-based and whey protein, as they may stir up arthritis symptoms.
What additional dietary considerations are mentioned in the script for arthritis patients?
-The script mentions avoiding oxalate-rich foods like spinach, rhubarb, and almonds, and also emphasizes the importance of intermittent fasting to reduce inflammation.
Outlines
đœïž Arthritis-Friendly Diet Controversy
This paragraph discusses the recommended foods for arthritis by the Arthritis Foundation, but with a twist. The speaker suggests going against the conventional advice and focusing on what to avoid instead. The foundation recommends a diet rich in whole foods, fruits, vegetables, fish, nuts, beans, and whole grains, while advising against saturated fats. However, the speaker agrees with the inclusion of fish and vegetables but warns about the sugar content in fruits and the inflammatory potential of nuts and beans due to their high omega-6 fatty acids and anti-nutrients. The speaker also criticizes the recommendation of whole grains due to their high carbohydrate and gluten content, which can aggravate arthritis.
đ„ Navigating Arthritis Diet: Dos and Don'ts
The second paragraph delves deeper into the specifics of what foods to include or avoid for arthritis. It emphasizes the importance of the source of animal products, suggesting that pasture-raised, organic, and wild-caught options are preferable due to their better omega-6 to omega-3 fatty acid ratios. The paragraph also highlights the anti-inflammatory benefits of omega-3 and vitamin D, recommending foods like fatty fish, pasture-raised eggs, and fermented vegetables. It advises against sugar, refined grains, whole grains with gluten, trans fats, and seed oils due to their potential to cause inflammation. Additionally, it mentions the benefits of the ketogenic diet and intermittent fasting for reducing inflammation and the importance of considering oxalate content in certain foods for those following a ketogenic diet.
Mindmap
Keywords
đĄArthritis
đĄInflammation
đĄOxidative Stress
đĄOmega-3 Fatty Acids
đĄOmega-6 Fatty Acids
đĄKetosis
đĄLectins
đĄGluten
đĄIntermittent Fasting
đĄSaturated Fats
đĄAntioxidants
Highlights
The discussion focuses on the best foods for arthritis, including osteoarthritis and rheumatoid arthritis.
Recommendations are sourced from the Arthritis Foundation, a credible site according to Google.
The list from the Arthritis Foundation is used to identify foods to avoid rather than foods to eat.
A diet rich in whole foods, fruits, vegetables, fish, nuts, beans, and whole grains is generally recommended.
Saturated fats should be avoided in the diet.
Fruits can generate sugar and cause inflammation, counteracting the benefits of antioxidants.
Walnuts are the only recommended nut due to their ala content, which can convert to omega-3 fatty acids.
Beans are high in antioxidants but also in lectins and oxalates, which can aggravate arthritis.
Whole grains are high in antioxidants but also in carbohydrates, gluten, and oxalates, potentially worsening arthritis.
Red meats, eggs, and dairy are recommended to be avoided, but the quality of the animal's diet affects the food's profile.
Pasture-raised organic eggs and cheese from grass-fed cows are better sources of omega-3 and vitamins.
Wild-caught fatty fish like salmon and sardines are rich in omega-3 and beneficial for arthritis.
Fermented vegetables, such as sauerkraut, are good for the gut and arthritis.
Vegetables can have mixed effects on arthritis, depending on gut inflammation.
The carnivore diet, high in saturated fat and protein, may benefit some arthritis sufferers.
Sugar, refined grains, whole grains with gluten, trans fats, and seed oils should be avoided for arthritis.
Coconut oil, grass-fed butter, lard, or tallow are better cooking oils for arthritis sufferers.
Powdered protein, including plant-based and whey protein, can worsen arthritis.
Oxalates in foods like spinach, rhubarb, and almonds may stir up arthritis during a ketogenic diet.
Intermittent fasting can be a natural anti-inflammatory for arthritis, affecting the frequency of eating.
Transcripts
today we're going to talk about the best
foods for arthritis talking about
osteoarthritis rheumatoid arthritis in
fact any ideas so the first thing you
want to do
is you want to go and search out the
official recommendation for foods for
arthritis so there are many different
official sites but the one we're going
to go to today is probably one of the
most credible sites according to Google
and that is the Arthritis Foundation and
then what you're going to do
is take a look
at all the foods that they recommend
okay now we're not going to use this
list of what to eat we're going to use
this list on what to avoid because
usually whatever the consensus is of
what you should do medically you should
go in the opposite direction so let's
see what they say to do well for
starters our diet rich in Whole Foods
fruits vegetables fish nuts beans
whole grains Okay and of course avoiding
the saturated fats now there is a few
things on this that I do agree with
number one fish and of course vegetables
except there's some caveats to that
which I'll explain so when you have
arthritis you have inflammation right so
we're trying to get rid of inflammation
so when you consume a lot of fruits
you're going to generate a lot of sugar
and this is going to bump you out of
ketosis and this is going to create more
inflammation and of course their
explanation is that fruits are high in
antioxidants well that's true but
they're also high in
sugar as well now they also recommend
nuts because nuts have antioxidants well
there's really only one nut that I would
recommend if you have arthritis and that
would be walnuts because it gives you
the precursor it's called ala that turns
into EPA in DHA which is the omega-3
fatty acids now you're not going to get
a lot of conversion but you'll get some
but unfortunately the rest of the nuts
are high in omega-6 fatty acids and they
can be inflammatory especially if you're
doing like the nut Butters now what
about beans okay aren't beans good for
arthritis because they are also high in
antioxidants well the problem with beans
is they're also high in lectins and
oxalates which are anti-nutrients that
can aggravate arthritis not to mention
they're a bit high in carbs and they can
really interrupt your digestive process
and I would venture to say that a lot of
arthritis has to do with inflammation in
the gut now of course the next big one
that the Arthritis Foundation recommends
is these whole grains right whole grains
because they're loaded with antioxidants
but they're also loaded with
carbohydrates they're loaded with gluten
they're loaded with oxalates so all of
these are going to aggravate arthritis
but the big problem with grains is that
they're very high in the omega-6 fatty
acids so this leads to the next topic
what they say to avoid they say red
meats eggs
and dairy okay well let's talk about
these three things right here what you
need to know about this to make it
really simple
is that when you eat animals that are
fed with grains you're going to get a
much different profile as far as the
omega-6 to the omega-3 ratios so the
question is is red meat bad it depends
on what the animal ate now what about
chickens well chickens are probably one
of the most highest sources of omega-6
fatty acids so if you get chickens from
the farmer's market you're going to get
a much better profile you're going to
get less omega-6 because they're
free-ranged hopefully and so they
consume more bugs maybe less grains and
so when you have pasture-raised organic
eggs you're getting a much better
profile with these ratios now what about
Dairy where does dairy come from cow
milk conventional cow milk
can turn into a good product if you
ferment it I'm talking about like
grass-fed plain kefir wholemeal kefir I
think that can help your gut and help
arthritis if you can find cheese from
grass-fed cows that's made from raw milk
cheese like they do in Europe that's
much better than American cheese so
again you just have to differentiate the
source of what that animal ate same
thing with fish right we have farm
raised fish versus wild caught big
difference in the omega-6 to omega-3
ratios so to keep this really simple you
want to have wild caught fatty fish like
salmon sardines Cod Liver you can get it
in a can while Cod the cool thing about
cod liver or cod liver oil is it's very
high in omega-3 but it's also high in
vitamin d and vitamin A whereas fish oil
doesn't have that but fatty fish is
really important farm raised fish is not
a good deal Seafood actually is a good
source of Omega-3
omega-3 is anti-inflammatory
pasture-raised organic eggs is a good
source of not only Omega-3
but vitamin D the problem with getting
Vitamin D from our Foods it's just very
difficult to find foods high in vitamin
D vitamin D is a very powerful
anti-inflammatory for arthritis so you'd
want to consume the foods that align
with that like even with pork for
example
Pig set free range that go outside the
barn that gets Sun have a much higher
level of vitamin D then the pigs that
are confined to a physical structure and
they can never leave now
fermented vegetables are good for
arthritis especially cabbage as in
sauerkraut or even cabbage juice is
really good for the gut and it's also
good for arthritis but vegetables in
general is a crap shoot sometimes it can
help your arthritis sometimes it can
make it worse it's all dependent on how
much inflammation you have in your gut
because a lot of people have arthritis
have itis in the colon too and if they
do more fiber even vegetables that can
make things worse so some people that
have arthritis will do very good if they
completely eliminate any fiber and do
the carnivore diet which is a lot of
saturated fat and protein which is
interesting and of course on the avoid
list avoid sugar refine grains
avoid whole grains which have gluten in
it that turn into sugar really quickly
avoid trans fats anything with the word
hydrogenated whether it's partially
hydrogenated or just hydrogenated you
want to avoid that seed oils are really
bad for arthritis and so that would
include the soy the corn the canola the
cotton seed even the peanut oils
safflower oils these are all seed oils
and our bodies are not designed to
consume this refined concentrated oil
they're very susceptible to oxidation
and they can create a lot of problems
especially for arthritis so a much
better Source would be coconut oil
grass-fed butter using actual lard or
Tallow to cook your food in and of
course avoid things like canned foods
unless those canned foods are sardines
or Cod Liver I would avoid them another
interesting thing to avoid would be the
powdered protein okay both plant-based
protein and other types of of lean
protein powders your liver just does not
do well on them and you may find that it
stirs up your arthritis especially whey
protein and soy protein isolates and
even pea protein can do it you want to
consume protein
that normally comes with the fat so a
natural whole food source of protein now
a couple additional things if you're on
the ketogenic diet you may find that the
oxalates in the food are stirring up
your arthritis and the foods that are
high in oxalates are in spinach rhubarb
chocolate kiwi almonds but I think if
you follow the information in this video
if you have arthritis you will see a
dramatic decrease in inflammation within
a couple days
the last very important point is doing
intermittent fasting because the more
times you eat you're going to create
this interaction with food in your gut
and create more problems it's a natural
anti-inflammatory so it's not just what
you eat it's also the frequency of
eating it's very important in getting
rid of inflammation now if you want more
details in what to eat and you haven't
seen this video I put it up right here
check it out
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