The BEST Foods for Arthritis

Summary

This 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

• 🍽️ 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.
• 🚫 The speaker suggests avoiding the foods recommended by the Arthritis Foundation, implying a contrary approach to the consensus on what to eat for arthritis.
• 🍇 Fruits, while high in antioxidants, are also high in sugar and can cause inflammation, especially for those trying to maintain ketosis.
• 🥜 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.
• 🌱 Beans, despite their antioxidants, contain lectins and oxalates which can aggravate arthritis and disrupt digestion.
• 🌾 Whole grains are loaded with antioxidants but also with carbohydrates, gluten, and oxalates, which can worsen arthritis due to their high omega-6 content.
• 🥩 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.
• 🐟 Wild-caught fatty fish like salmon and sardines are beneficial for arthritis due to their high omega-3 content, unlike farm-raised fish.
• 🥚 Pasture-raised organic eggs are a better source of omega-3 and vitamin D, which are important for reducing arthritis inflammation.
• 🧀 Fermented dairy products like grass-fed plain kefir can be beneficial for gut and arthritis health.
• 🥥 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.
• 🕊️ 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

00:00

🍽️ 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.

05:02

🥗 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.

Keywords

💡Arthritis

Arthritis is a medical condition characterized by inflammation in the joints, leading to pain and stiffness. In the video, it serves as the central theme, with discussions revolving around dietary recommendations and restrictions for managing different types of arthritis, such as osteoarthritis and rheumatoid arthritis.

💡Inflammation

Inflammation is the body's response to injury or infection, which in the context of arthritis, is a key factor causing joint pain and swelling. The video emphasizes reducing inflammation through diet, suggesting certain foods to avoid or include in one's diet to alleviate arthritic symptoms.

💡Oxidative Stress

Oxidative stress refers to an imbalance between the production of free radicals and the ability of the body to counteract their harmful effects through neutralization by antioxidants. The script mentions that certain oils, like seed oils, are susceptible to oxidation, which can contribute to oxidative stress and potentially worsen arthritis symptoms.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that have anti-inflammatory properties. The video highlights the importance of omega-3s in reducing inflammation associated with arthritis, particularly from sources like walnuts, wild-caught fatty fish, and pasture-raised eggs.

💡Omega-6 Fatty Acids

Omega-6 fatty acids, when consumed in excess or out of balance with omega-3s, can contribute to inflammation. The script warns against foods high in omega-6, such as certain nuts and grains, which may exacerbate arthritis symptoms.

💡Ketosis

Ketosis is a metabolic state in which the body uses fat for energy instead of carbohydrates. The video suggests that consuming too many fruits can kick individuals out of ketosis due to their sugar content, potentially leading to increased inflammation.

💡Lectins

Lectins are proteins found in certain foods, including beans, which can cause inflammation in some individuals. The script points out that beans, despite being high in antioxidants, may aggravate arthritis due to their lectin content.

💡Gluten

Gluten is a protein found in wheat and some other grains, which can cause issues for those with gluten sensitivity or celiac disease. The video mentions that whole grains, which often contain gluten, can aggravate arthritis due to their high carbohydrate and oxalate content.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. The script suggests that intermittent fasting can be beneficial for arthritis as it may reduce the frequency of food interactions in the gut, thus decreasing inflammation.

💡Saturated Fats

Saturated fats are fats that are typically solid at room temperature and found in animal products and some plant sources. The video mentions that saturated fats, particularly from certain sources like pasture-raised pork, can be beneficial for arthritis when consumed as part of a whole food diet.

💡Antioxidants

Antioxidants are substances that help protect the body's cells from damage caused by free radicals. The script acknowledges the benefits of antioxidants found in fruits and vegetables but also cautions about the sugar content in fruits and the potential negative effects of certain vegetables on gut health in the context of arthritis.

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