Carb Consumption On Keto: Good Or Bad?

The keto diet is a high-fat, low-carb, and moderate-protein diet. Carbohydrates are the body's primary energy source, but on a strict ketogenic diet, only 5% to 10% of energy comes from carbs. The keto diet aims to force the body to use ketone bodies, a type of fuel produced by the liver from stored fat, instead of glucose from carbs. While the keto diet is advertised as a weight-loss solution, it is actually a medical diet with serious risks and is not suitable for everyone.

Not all carbs are bad on keto. The diet restricts carbohydrates to 20 to 50 grams per day, and some foods with higher carbs can be limited or consumed in moderation. For example, starchy vegetables like potatoes and corn, and high-sugar fruits like bananas and mangoes, are limited on keto. However, non-starchy vegetables like broccoli, cauliflower, and spinach, and low-carb fruits like berries, can be consumed in moderation.

Additionally, some healthy unsaturated fats, such as nuts, seeds, avocados, and olive oil, are allowed on the keto diet. Lean protein sources like fish, chicken, and eggs are also suitable for the keto diet.

Complex carbs are better than simple carbs

Carbohydrates are a major macronutrient and one of the body's primary sources of energy. While some weight loss programs discourage eating them, the key is to find the right carbs, not to avoid them completely.

Complex carbohydrates are digested more slowly and release glucose into the blood more gradually. They are a more stable source of energy than simple carbohydrates, which are digested quickly and cause a spike in blood sugar levels. This can lead to a sugar rush, followed by a sudden drop in energy, often referred to as an "energy crash".

Complex carbs are also more filling, making them a good option for weight control. They are ideal for people with type 2 diabetes as they help manage blood sugar spikes after meals. They are also recommended for long-term health as they can help maintain a healthy weight and guard against type 2 diabetes and cardiovascular problems.

Complex carbs are also more nutritious, containing more fibre, vitamins and minerals than simple carbs. Fibre is especially important for promoting bowel regularity and controlling cholesterol.

Some examples of complex carbs include:

• Whole grains, such as quinoa, buckwheat and whole-wheat pasta
• Fibre-rich fruits, such as apples, berries and bananas
• Fibre-rich vegetables, such as broccoli, leafy greens and carrots
• Brown rice
• Millet
• Legumes
• Nuts

While complex carbs are generally better for you, it's important to remember that not all simple carbs are unhealthy. For example, fruits and vegetables contain simple carbs but are also rich in vitamins, minerals and dietary fibre. Milk and milk products contain lactose, a type of simple carb, as well as protein, calcium and vitamin D.

Therefore, it's more useful to consider the overall nutritional profile of each food rather than just the type of carbohydrate it contains. Focus on choosing unprocessed or minimally processed carbohydrates, as these are more likely to retain their natural fibres and nutrients.

Keto is not suitable for everyone

The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. It is designed to switch the body's primary fuel source from carbohydrates to fat, a state called ketosis. While it has been praised for its effectiveness in weight loss, it is not suitable for everyone. Here are some reasons why:

Pregnancy and Nursing

There is limited research on the effects of the keto diet on pregnant and nursing women. However, the keto diet may lead to weight loss, deficiencies in essential nutrients, anemia, dehydration, hormonal changes, constipation, and inadequate growth in children. Pregnant and nursing women typically require more protein and fiber from plant foods, which are restricted on the keto diet. Therefore, the keto diet is not recommended for pregnant or nursing women as it may negatively impact their health and the development of their child.

Diabetes and Blood Sugar Issues

The keto diet can cause hypoglycemia or low blood sugar, especially during the initial stages. This can be dangerous for individuals with diabetes or prediabetes who are taking medication to control their blood sugar levels. Additionally, dietary changes and weight loss associated with the keto diet may require adjustments to diabetes medication dosages. Therefore, individuals with diabetes or blood sugar issues should not attempt the keto diet without close medical supervision.

Thyroid Disorders and Adrenal Fatigue

A moderate low-carb diet may be beneficial for some people with thyroid disorders. However, a very low-carb diet like keto may worsen symptoms such as brain fog, sleep troubles, digestive issues, and mood changes. Similarly, adrenal fatigue symptoms are typically addressed through a balanced diet and lifestyle changes rather than a restrictive diet like keto. If you have a thyroid disorder or adrenal fatigue, it is advisable to consult a doctor before starting the keto diet and closely monitor your symptoms and reactions.

Underweight or Nutrient Deficiency

The keto diet often leads to rapid weight loss, which may be detrimental to individuals who are already underweight or have a history of nutrient deficiencies or disordered eating. Additionally, the keto diet may increase the risk of nutrient deficiencies in those who have undergone gastric bypass surgery. For such individuals, a moderate diet that includes complex carbs, healthy fats, and proteins is a safer option.

Kidney Stones or Kidney Disease

The keto diet has been linked to an increased risk of kidney stones. Therefore, individuals with a history of kidney disease or a family history of any kidney-related issues should refrain from the keto diet. It is recommended to consult a doctor and get a urine calcium/creatinine ratio checked before considering the keto diet.

Enzyme Defect or Deficiency

Although rare, two serious contraindications to the keto diet are pyruvate carboxylase deficiency and porphyria, which are disorders involving lipid metabolism and heme production. Individuals with these conditions may experience dangerous complications such as nervous system deterioration, mental changes, and irregular heartbeats if they follow the keto diet. A screening for these conditions is recommended before initiating the keto diet for those with a family history of mitochondrial disorders.

Existing Health Conditions

The keto diet may not be suitable for individuals with certain existing health conditions. For example, it can be harmful to those with type 2 diabetes who are on insulin and those with type 1 diabetes who require insulin. Additionally, the keto diet's lack of fiber may exacerbate constipation and digestive issues. The high-fat content may also worsen liver conditions and overload the kidneys. If you have any chronic health conditions, it is crucial to consult a doctor or dietitian before starting the keto diet.

Keto is a short-term diet

Keto is a high-fat, low-carb, and moderate-protein diet. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. It is not a one-size-fits-all prescription, and it is best to make this only a short-term dietary change to jump-start weight reduction.

The keto diet aims to force your body to use a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. Burning fat seems like an ideal way to lose pounds, but getting the liver to make ketone bodies is tricky.

The keto diet is a high-fat diet, and followers must eat fat at every meal. Some healthy unsaturated fats allowed on the keto diet are nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. Saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are also encouraged.

Protein is part of the keto diet, but it is important to not eat too much, as it can interfere with ketosis. Lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon are allowed on the keto diet.

All fruits are rich in carbs, but certain fruits (usually berries) can be eaten in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.

The keto diet is low in carbohydrates, so starchy vegetables and high-sugar fruits, honey, syrup, or sugar in any form, and baked goods, including gluten-free baked goods, should be limited. Cereal, crackers, rice, pasta, bread, and beer are also high in carbohydrates and should be avoided.

Who should not do the keto diet?

The keto diet may be potentially harmful to people with type 2 diabetes who are on insulin and those who have type 1 diabetes and must take insulin. If you have any chronic health condition that you’re hoping to treat with a keto diet, talk to your doctor first or work with a registered dietitian.

The keto diet is also associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. It may also cause nutrient deficiency, liver problems, kidney problems, constipation, fuzzy thinking, and mood swings.

Pros and cons of the keto diet

The keto diet has been shown to be effective in reducing seizures in children with epilepsy. In the short term, people who follow the diet report weight loss. There is also some recent research showing promise in treating disorders such as autism, traumatic brain injury, brain tumors, migraines, and Alzheimer's.

However, like most highly restrictive diets, it is difficult to meet nutritional needs while doing keto. It often comes with uncomfortable side effects like constipation and the "keto flu." The long-term health consequences are also not well understood, and highly restrictive diets are notoriously hard to follow. Other negative side effects of the keto diet include bad breath, hair loss, and damaged gut health.

Keto is high in saturated fat

A ketogenic diet is a very low-carb, high-fat diet. While it does not restrict fat intake, not all sources of fat are considered equal. The diet is typically high in saturated fat, which can be harmful in large quantities.

Saturated fats are found in both plant and animal products, including meat and dairy. On keto, foods such as fatty cuts of meat, processed meats, lard, butter, cream, cheese, nuts, seeds, avocados, plant oils, and oily fish are allowed and can contribute to high saturated fat intake.

While the keto diet is effective for weight loss, it can also lead to increased LDL ("bad") cholesterol levels due to high saturated fat consumption. This, in turn, increases the risk of heart disease and stroke, according to the American Heart Association (AHA).

To mitigate these risks, it is recommended to choose unsaturated fat sources over saturated ones. Unsaturated fats can help lower cholesterol levels and have anti-inflammatory properties. Examples include avocados, olive oil, nuts, nut butter, chia seeds, flaxseed, and fatty fish like salmon.

It is also important to note that the effects of saturated fat can vary among individuals, especially when on a low-carb diet. Therefore, consulting with a healthcare professional before starting any diet, including keto, is essential.

Keto may cause nutrient deficiency

The ketogenic (keto) diet is a popular way to lose weight by restricting carbohydrates and replacing them with healthy fats that the body burns for energy. However, it is important to consider how the diet affects nutrient absorption in the body. The keto diet may not provide all the essential vitamins and minerals needed to maintain a healthy diet.

Common Nutrient Deficiencies

A keto diet may be lower in fibre due to the elimination of whole grains, which can lead to constipation. The high-fat content can also increase the risk of ketoacidosis for those with type-2 diabetes and raise bad cholesterol levels.

A keto diet may lack the following vitamins and minerals:

• Vitamin B1
• Vitamin B6
• Vitamin B7
• Vitamin B12
• Calcium
• Iron
• Magnesium
• Phosphorus

These nutrients are essential for the body to function properly. Our bodies do not produce these vitamins and minerals, so we must obtain them from food or supplements.

Dietary Alternatives

To ensure adequate nutrient intake while on a keto diet, consider including the following in your diet:

• High-quality meats like grass-fed beef, pastured pork, poultry, and eggs for B vitamins, iron, and phosphorus.
• Dark, leafy greens, broccoli, and avocados for vitamin B2, B6, B7, calcium, and magnesium.
• Full-fat yogurt for vitamin B1, calcium, and phosphorus.
• Salmon, canned sardines, and some plant-based milks for calcium.

Micronutrient Testing

To establish the best foundation for your keto diet, it is valuable to be aware of any nutrient deficiencies you may already have. You could become more deficient and cause additional health concerns when you eliminate certain foods from your diet.

Consider taking a micronutrient test to measure the levels of essential vitamins and minerals in your blood. This will help detect any deficiencies common to a ketogenic diet and guide your dietary choices or supplementation.

While the keto diet may aid weight loss, it is important to be mindful of potential nutrient deficiencies. By including nutrient-rich foods and considering supplementation, you can help ensure you are getting the essential vitamins and minerals your body needs to function optimally.

Frequently asked questions