Keto Diet And Blood Clots: What's The Link?

The ketogenic diet is a high-fat, low-carb diet that has been associated with both health benefits and risks. While it may aid short-term weight loss and lower blood sugar in people with diabetes, it can also lead to spikes in bad cholesterol, or low-density lipoprotein cholesterol (LDL-C), which can build up in blood vessels and increase the risk of blood clots. However, there are conflicting opinions on whether the keto diet increases the likelihood of blood clots, with some sources claiming that it improves circulatory system health and lowers the risk of clots. More research is needed to fully understand the long-term benefits and risks of the keto diet, especially regarding heart health and blood clotting.

Keto and risk of high cholesterol

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It involves eating up to 80% of your calories from fat and sticking to 20 to 50 grams of net carbs per day. This shift in macronutrient ratios can have an impact on cholesterol levels, which in turn can affect cardiovascular health.

The Impact of Keto on Cholesterol

Research suggests that the keto diet may lower levels of high-density lipoprotein (HDL), or "good" cholesterol, and raise levels of low-density lipoprotein (LDL), or "bad" cholesterol. This is because when people consume low amounts of carbohydrates, the liver produces fewer triglycerides, which are involved in raising HDL cholesterol levels. However, the keto diet may also raise LDL cholesterol levels, especially in people with certain genetic predispositions.

The Bottom Line

The effect of the keto diet on cholesterol levels is not straightforward and can vary depending on individual factors. While some studies show an increase in LDL cholesterol on low- or very-low-carb diets, others show a decrease or no change. The quality of the keto diet, including the types of fats consumed, also plays a role.

Who Should Avoid Keto?

People with high cholesterol should adopt a lifestyle that reduces cholesterol levels, as high cholesterol is associated with an increased risk of cardiovascular disease. While the keto diet may be beneficial for some people, it may not be appropriate for everyone, especially those with high cholesterol or a history of dangerously high cholesterol levels.

How to Follow Keto in a Heart-Healthy Way

If you are considering the keto diet, it is important to incorporate heart-healthy, unsaturated fats, such as nuts, nut butter, seeds, avocado, and extra virgin olive oil. Avoid high-saturated-fat foods like butter and limit your consumption of red meat, as these can negatively impact your cholesterol levels. It is also crucial to maximize the small amount of carbohydrates allowed by choosing low-GI-index vegetables like spinach and broccoli.

Monitoring and Precautions

If you are considering the keto diet, it is important to consult your doctor first and monitor your lipid levels before and during the diet. This is especially important if you have a family history of heart disease or high cholesterol, as a small percentage of people may experience a significant increase in LDL cholesterol levels on the keto diet.

Keto's effect on blood sugar

Ketos Effect on Blood Sugar

The ketogenic diet is a diet that involves a drastic reduction in carbohydrate intake, replacing these calories with fat. This diet is known to induce a state of ketosis, where the body becomes more efficient at burning fat for energy and triggers reductions in blood sugar.

Short-term effects

In the short term, the keto diet can cause dizziness and lightheadedness, especially in the first few days. This is due to the body adjusting to the new diet and the reduction in blood sugar. However, after a few days, these side effects usually subside, and people often report increased energy and mental sharpness.

Long-term effects

In the long term, the keto diet has been shown to have a positive effect on blood sugar control, especially for people with type 2 diabetes. Studies have found that the keto diet can lead to a significant reduction in HbA1c levels, fasting insulin, and blood glucose levels. This is likely due to the reduction in carbohydrate intake, which leads to reduced blood glucose and improved insulin resistance.

The keto diet has also been shown to aid in weight loss, with people losing two to three times more weight compared to other diets. This weight loss can also contribute to improved blood sugar control.

Comparison with other diets

When compared to other low-carb diets, such as the Mediterranean diet, the keto diet has been found to be similarly effective in controlling blood glucose levels. However, the keto diet is more restrictive and was found to be more difficult for people to follow in the long term. The Mediterranean diet, which emphasizes vegetables, legumes, fruits, and whole grains, provides a less restrictive approach to managing blood sugar and is generally considered easier to maintain.

The keto diet can have a significant effect on blood sugar levels, especially for people with type 2 diabetes. While it can lead to reduced blood sugar and improved insulin resistance, it is important to consider the restrictive nature of the diet and the potential side effects, especially in the short term. For managing blood sugar, a less restrictive diet, such as the Mediterranean diet, may be a more sustainable option.

Keto and weight loss

The ketogenic, or keto, diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was commonly used to help control diabetes. More recently, it has gained attention as a potential weight-loss strategy.

The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The premise of the diet is that by depriving the body of glucose, its main source of energy, an alternative fuel called ketones is produced from stored fat.

The keto diet has been shown to produce beneficial metabolic changes in the short term, including weight loss, and improvements in health parameters associated with carrying excess weight, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides.

When the body is deprived of glucose from carbohydrates, it begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose. When these ketone bodies accumulate in the blood, this is called ketosis.

Weight Loss

The keto diet has been shown to produce a small but significantly greater reduction in weight compared to a low-fat diet over one year. One study of 39 obese adults placed on a ketogenic very low-calorie diet for 8 weeks found a mean loss of 13% of their starting weight and significant reductions in fat mass, insulin levels, blood pressure, and waist and hip circumferences. Another study of 89 obese adults who followed a two-phase diet regimen (6 months of a very-low-carbohydrate ketogenic diet and 6 months of a normal-calorie Mediterranean diet) showed a significant mean 10% weight loss with no weight regain at one year.

Challenges and Criticisms

The keto diet may be challenging to maintain, as it involves extreme carbohydrate restriction and can lead to symptoms such as hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog. It also restricts otherwise nutritious foods like whole grains, fruits, and starchy vegetables.

Additionally, the keto diet has been associated with spikes in "bad" cholesterol (LDL-C), which can build up in blood vessels and lead to clots. Patients with a history of dangerously high cholesterol levels should avoid the keto diet.

Tips for Success

• Planning meals and snacks in advance is crucial when following the keto diet.
• It is important to focus on unprocessed, whole foods, including full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil.
• Be mindful of portion sizes and overall calorie intake, as it is possible to consume too many calories on the keto diet.
• Incorporating more physical activity into your lifestyle is vital when trying to lose weight on a ketogenic diet.

Keto's effect on athletic performance

Ketogenic Diets and Athletic Performance

The ketogenic diet is a very low-carb, high-fat diet that has been gaining popularity among athletes. The diet is said to have a range of benefits, from weight loss to improved health markers. But what is its effect on athletic performance?

The Evidence

There is mixed evidence regarding the impact of a ketogenic diet on athletic performance. Some studies have found that a ketogenic diet can maintain or even enhance endurance capacity and endurance performance in trained and recreational athletes. For example, a 2018 study found that keto-adaptation improved exercise performance and body composition responses to training in endurance athletes.

On the other hand, a small 2018 study by Saint Louis University found that people on a ketogenic diet performed more poorly at anaerobic exercise tasks than those on a high-carbohydrate diet. Their performance was 4 to 15 percent lower, depending on the task. These findings suggest that athletes involved in high-intensity, short-duration sports might see drops in performance while on a ketogenic diet.

The Bottom Line

While ketogenic diets may be beneficial for endurance athletes, especially after a period of adaptation, they could be detrimental to athletes in high-intensity, short-duration sports. More research is needed to fully understand the effects of ketogenic diets on athletic performance, and it's important to consider individual factors such as sport type, genetics, and sex.

Recommendations

Athletes should carefully consider their dietary choices and how they may impact their performance. If you are thinking of trying a ketogenic diet, it is recommended to consult a nutritionist or work with someone experienced with these diets.

Keto and nutrient deficiencies

The ketogenic (keto) diet is a popular way to lose weight by restricting carbohydrates and replacing them with large amounts of healthy fats that the body burns for energy. However, this diet can also lead to nutrient deficiencies, which can have negative health consequences.

Common Nutrient Deficiencies on Keto

• Folate (B9): Folate is critical for many bodily functions, including methylation, energy production, hormone balance, gene expression, mood control, and cravings regulation. Folate deficiency can lead to fatigue, mood swings, and increased cravings.
• Vitamin B7 (Biotin): Biotin deficiency is associated with thinning hair, dry skin, brittle nails, conjunctivitis, depression, fatigue, and numbness. It is used up extensively in the processing of fatty acids while on the keto diet.
• Selenium: Selenium plays a role in antioxidant protection, immunity, thyroid function, blood flow, and heart health. Selenium deficiency is a well-known complication of long-term keto diets and can, in rare cases, lead to life-threatening heart problems.
• Choline: Choline is an essential nutrient for normal metabolism and the transport of fats, neurotransmitters, homocysteine, and heart health. Choline deficiency can lead to fatty liver disease.
• Vitamin B1: This vitamin is important for energy production and healthy nerve function.
• Vitamin B2: Necessary for energy production and the metabolism of fats, proteins, and carbohydrates.
• Vitamin B5: Plays a role in energy production and the metabolism of fats and proteins.
• Vitamin B6: Involved in energy production, brain function, and the metabolism of proteins and amino acids.
• Vitamin B12: Essential for red blood cell formation, nerve function, and the metabolism of proteins and fats.
• Calcium: Needed for strong bones, muscle function, and nerve signalling.
• Iron: Responsible for carrying oxygen in the blood and supporting proper growth and development.
• Magnesium: Involved in over 300 enzymatic reactions in the body, including energy production and protein synthesis.
• Phosphorus: Crucial for strong bones and teeth, energy production, and the metabolism of nutrients.

Strategies to Prevent Nutrient Deficiencies on Keto

• Eat a varied diet, including grass-fed meat, pastured poultry, wild-caught fish, eggs, bone broth, and colourful raw vegetables.
• Take a high-quality multivitamin that contains all the essential micronutrients, preferably in their active forms for better absorption.
• If following a very restrictive version of the keto diet, consider supplementing with individual nutrients, especially folate, biotin, selenium, and choline.
• Get tested for genetic variations like MTHFR, which can affect your ability to process certain nutrients. This can help guide your supplement choices.
• Work with a healthcare professional to monitor your nutrient levels and adjust your diet or supplements as needed.

Frequently asked questions