What Experts Say About The Immune Effects Of Vegan And Keto Lifestyles

Fancy terms like Vegan and Keto diets have taken over the internet because of the emphasis given to them by celebrities. Read on to learn how these diet plans impact the immune system. 

impact of vegan on immune system

The buzz around fancy diet plans like Keto and Vegan has compelled people to opt for the same to achieve a fit body. However, whether you go for vegan or keto, both can impact the immune system, albeit in different ways due to their distinct dietary compositions. We connected to Chhavi Rohilla, Founder of Nutrindulgence to gain expert input on how these fancy diet plans can impact the immune system. 

Impact Of A Vegan Diet On The Immune System 

A vegan diet can have a significant impact on your immune system, primarily by providing an abundance of nutrients, antioxidants, and phytochemicals that support overall immune function.  Vegan means a plant-based diet. Thus, we consume fruits, vegetables, whole grains, legumes, nuts, and seeds which offer a wide array of nutrients, vitamins, minerals and many other bioactive compounds essential for a healthy immune response. 

keto diet

For instance, fruits and vegetables are rich in Vitamin E and C which act as antioxidants, scavenging free radicals and protecting immune cells from oxidative damage. Additionally, plant foods are rich in fibre, which supports healthy gut microbes, crucial for immune regulation. 

Phytochemicals such as flavonoids and carotenoids found in colourful fruits and vegetables possess anti-inflammatory and immune-modulating properties. Moreover, the exclusion of animal products in a vegan diet may lead to a lower intake of saturated fats and cholesterol, reducing the risk of chronic diseases that can impair immune function. 

However, vegans (facts about vegan diet) need to ensure adequate intake of nutrients like vitamin B12, vitamin D, omega-3 fatty acids, iron, and zinc through fortified foods or supplements, as deficiencies in these nutrients can compromise immune health. Overall, a well-planned vegan diet can positively influence the immune system, promoting resilience against infections and supporting long-term health.

Impact Of Keto Diet On Immune System

The ketogenic (keto) diet, characterised by a high-fat, moderate-protein, and very low-carbohydrate intake, may have complex effects on the immune system.  Some research suggests that the keto diet (2024 diet trends) can lead to changes in immune function, both potentially beneficial and detrimental. On one hand, the reduction in carbohydrates and the subsequent production of ketones may have anti-inflammatory effects, which could theoretically benefit the immune system by reducing inflammation-related damage and promoting tissue repair. 

vegan diet

Additionally, the keto diet has been shown to stabilise blood sugar levels and improve insulin sensitivity, factors that can indirectly support immune function by reducing the risk of chronic diseases like diabetes and obesity.

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However, there are also concerns that the keto diet's restrictive nature could potentially compromise immune function by limiting the intake of certain nutrients, particularly from fruits, vegetables, and whole grains that provide essential vitamins, minerals, and antioxidants crucial for optimal immune health. 

Furthermore, some studies suggest that long-term adherence to a very low-carb diet may alter the composition of gut microbiota, which plays a crucial role in immune regulation.


Overall, while the keto diet may offer some potential benefits for immune function, particularly in terms of reducing inflammation and improving metabolic health, it's essential to ensure that nutrient needs are met through careful food selection, supplementation if necessary, and regular monitoring under the guidance of a healthcare professional. Additionally, more research is needed to fully understand the long-term impacts of the keto diet on immune function.

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The bottom line is that both vegan and keto diets can impact the immune system. It's essential for individuals following either diet to ensure they meet their nutrient needs through careful food selection. 

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