Keto Desserts: Healthy Or A Health Risk?

The ketogenic diet is a popular way of eating that is high in fat, moderately high in protein, and low in carbohydrates. The keto diet is well-known for its ability to promote weight loss and improve various health conditions. While the keto diet has many potential benefits, some people may wonder if keto desserts are too good to be true. After all, desserts are typically high in sugar and carbohydrates, which are restricted on the keto diet. So, are keto desserts bad?

Keto desserts are bad for your gut health

The ketogenic diet has been a popular eating plan for those looking to lose weight, manage glucose or even treat epilepsy. However, its effects on gut health are less known and often overlooked.

The keto diet involves significantly cutting down on carbohydrates and increasing the intake of fats. This means that the body is deprived of its primary energy source and is forced to burn fat instead. While this can lead to weight loss and improved blood sugar control, it may also have negative consequences for gut health.

Impact on the gut microbiome

The gut microbiome refers to the collection of bacteria and other microbes that live in the gut. A diverse range of bacteria species in the gut is necessary for maintaining good health. The keto diet may negatively impact the gut microbiome by reducing the number of beneficial bacteria species and increasing harmful ones.

For example, a study found that the keto diet led to a decrease in Bifidobacteria species, which are associated with improved gut health. Another study showed that the keto diet increased the number of Desulfovibrio, which is linked to inflammatory bowel disease (IBD).

Risk of digestive issues

The keto diet may also cause digestive issues such as constipation, bloating, gas, and diarrhea. This is because the diet eliminates high-carb foods that are also high in fiber, such as fruits, starchy vegetables, grains, and legumes. Fiber is essential for maintaining bowel regularity and protecting against digestive disorders.

Inflammation

The keto diet may also contribute to inflammation in the gut. Certain ingredients commonly used in keto desserts, such as sugar alcohols, almond flour, and coconut flour, can lead to increased inflammation. Additionally, the high omega-6 fatty acid content of some ingredients can trigger inflammation within the gut, potentially leading to discomfort or more severe health issues over time.

Lack of plant-based foods

The keto diet restricts the consumption of plant-based foods, which are important for a healthy gut microbiome. The largest gut health study to date found that the number one predictor of a healthy microbiome was the variety of plant foods consumed. By limiting plant-based foods, the keto diet may restrict the diversity of the gut microbiome, which can lead to diseases such as ulcerative colitis, Crohn's disease, and inflammatory bowel disease.

In conclusion, while the keto diet may have some potential benefits, it is important to consider its negative impact on gut health. The diet may lead to an imbalance in the gut microbiome, increase the risk of digestive issues, and contribute to inflammation. Therefore, it is crucial to make mindful ingredient choices and ensure a varied diet that includes gut-friendly foods to support digestive health.

They can cause blood sugar imbalance

While keto desserts are marketed as a healthier alternative to regular desserts, they can still cause blood sugar imbalance. This is because they often contain artificial sweeteners, which can be just as harmful as sugar. These sweeteners may trigger the brain into thinking that you are consuming sugar, leading to increased cravings. As a result, you may end up consuming more keto treats than intended or even start craving non-keto treats.

Additionally, some keto desserts may be mislabelled or inaccurately marketed. Consumers should be cautious and not solely trust product labelling or marketing tactics. For example, some products marketed as "keto" have been found to dramatically impact blood sugar levels, similar to products containing high levels of carbohydrates and sugars.

It is important to carefully read the ingredients list and nutrition information of keto desserts to ensure they are truly blood sugar-friendly. Some keto-friendly sweeteners to look out for include erythritol, stevia, xylitol, monk fruit, and combinations of these, such as Lakanto and Swerve.

Furthermore, while keto desserts are generally low in carbohydrates, they can still contain a small amount of net carbs. Net carbs refer to the total carbohydrate content minus the fibre and sugar alcohols, which are subtracted because they have little to no impact on blood sugar. However, even a small amount of net carbs can add up, especially if you are consuming multiple servings or combining keto desserts with other carb-containing foods.

Therefore, it is crucial to practise moderation and be mindful of your total carb intake when consuming keto desserts. Monitoring your blood sugar levels before and after consuming keto desserts can also help you understand how they affect your body.

They can increase inflammation

While keto desserts are generally considered healthier than conventional desserts, they can still increase inflammation in the body.

Firstly, keto desserts are often made with artificial sweeteners such as xylitol, stevia, and erythritol. While these sweeteners are low in calories and carbohydrates, they can trigger the brain into thinking that sugar is being consumed, leading to cravings and potentially disrupting the gut microbiome. An imbalance in the gut microbiome can lead to inflammation.

Secondly, keto desserts are typically high in fat, and while not all fats are inherently bad, excessive consumption of certain types of fats can contribute to inflammation. For example, saturated fats found in butter, cheese, and fatty meats have been linked to increased inflammation and the risk of cardiovascular disease. Additionally, vegetable oils such as canola oil are highly pro-inflammatory and should be avoided.

Furthermore, while keto desserts may be low in carbohydrates, they often contain almond flour, coconut flour, and nuts, which can be difficult for some people to digest and may trigger inflammation in the gut.

Finally, the standard ketogenic diet itself may not be suitable for everyone and can lead to an imbalance in the gut microbiome, especially when followed long-term without the guidance of a trained dietician. This imbalance can contribute to chronic inflammation in the body.

In conclusion, while keto desserts may have some benefits over conventional desserts, they can still increase inflammation due to their artificial sweetener content, high-fat content, potential gut irritants, and the overall impact of the ketogenic diet on the gut microbiome. It is important to remember that everyone's body is different, and some individuals may be more sensitive to these inflammatory triggers than others.

They can negatively impact your hormones

While keto desserts are better for you than regular desserts, they can still negatively impact your hormones. This is because the hormones in your body are regulated by three major glands: the hypothalamus, pituitary, and adrenals. These glands are all part of the HPA axis, which is responsible for regulating your stress levels, mood, emotions, digestion, immune system, sex drive, metabolism, and energy levels.

Long-term stress can cause an overproduction of the hormones cortisol and norepinephrine, creating an imbalance that increases pressure on the hypothalamus, pituitary, and adrenal glands. This can lead to something called HPA axis dysfunction, which has symptoms such as sleep problems, a weakened immune system, and a greater risk of long-term health problems. While studies on the link between diet and cortisol levels are scarce, one 2007 study found that a low-carb diet increased cortisol levels compared to a moderate-fat, moderate-carb diet.

In addition, a very low-calorie or low-carb diet can cause irregular menstrual cycles or amenorrhea, which is defined as the absence of a menstrual cycle for 3 months or more. This is because the drop in weight that can result from these diets is often accompanied by a drop in estrogen levels. Amenorrhea can also be caused by a drop in leptin levels, a hormone produced by fat cells, which is needed to maintain normal menstrual function.

Furthermore, a low-carb diet may cause a drop in thyroid function, resulting in fatigue, weight gain, and low mood. The thyroid gland produces two hormones: thyroxine (T4) and triiodothyronine (T3), which regulate a wide range of bodily functions, including breathing, heart rate, the nervous system, body weight, temperature control, cholesterol levels, and the menstrual cycle. While some studies have shown that the ketogenic diet has no adverse effects on thyroid function, others have found that consuming too few carbohydrates can lower thyroid hormone levels.

Overall, while keto desserts may be a healthier alternative to regular desserts, they can still have negative effects on your hormones, especially if your diet is very restrictive or you are already experiencing stress or hormonal imbalances.

They can be highly addictive

While keto desserts are healthier alternatives to regular desserts, they can be highly addictive.

Keto desserts are made with a combination of keto-friendly sweeteners such as xylitol, stevia, erythritol, and Lakanto. These sweeteners are known to trigger the brain into thinking that you are consuming sugar, which can lead to increased cravings. In addition, the high fat and moderate protein content of keto desserts can make them highly satisfying and addictive.

For example, one person shared their experience of falling into the habit of eating too many keto treats, stating that the sweeteners triggered their brain into thinking they were consuming sugar, which caused them to crave more. They also mentioned that eating keto sweets made them start wanting non-keto treats. This is a common issue, as another person shared that they had to cut down on their cheese intake, as it was stalling their weight loss and making them feel bloated.

It is important to note that keto desserts are still desserts and should be consumed in moderation. While they may be healthier than traditional desserts, they can still lead to weight gain if consumed in excess. Therefore, it is important to practice portion control and not give in to cravings all the time.

To avoid overindulging in keto desserts, it is recommended to listen to your body and stop eating when you are full. It is also a good idea to be mindful of the ingredients used in keto desserts and opt for those made with healthier alternatives, such as almond flour, coconut flour, and stevia. Additionally, making your own keto desserts can help you control the amount of sugar and fat in your treats.

Frequently asked questions