Keto And Diabetes: What's The Link?

The ketogenic diet is a low-carb, high-fat diet that causes the body to burn fat instead of carbohydrates, a process known as ketosis. While it is popular for weight loss, there are concerns about its impact on long-term health. Some studies have found that the keto diet may increase the risk of type 2 diabetes by causing insulin resistance. However, the evidence is mixed, with some studies suggesting that low-carb diets can improve blood glucose levels and reduce medication needs in people with type 2 diabetes. The impact of the keto diet on diabetes risk may depend on the types of food included in the diet, with plant-based low-carb diets associated with a lower risk of type 2 diabetes compared to animal-based low-carb diets. Overall, more research is needed to understand the long-term effects of the keto diet on diabetes risk.

Keto diet and insulin resistance

The keto diet is a low-carb, high-fat diet that causes the body to burn fat instead of carbohydrates, a process known as ketosis. While the keto diet is often associated with weight loss, there is growing evidence that it may also have an impact on insulin resistance. Insulin resistance is a defect in the insulin-mediated control of glucose metabolism, predominantly in muscle, fat, and liver tissues. It is a precursor to Type 2 diabetes, and is often accompanied by other related diseases such as non-alcoholic fatty liver disease.

The Link Between Keto and Insulin Resistance

A study conducted on mice found that keto diets impair the body's ability to properly use insulin, leading to insulin resistance and an increased risk of Type 2 diabetes. However, this finding has been disputed, as other studies have shown that keto diets can improve glucose control and reduce the need for medications in people with Type 2 diabetes. Furthermore, it is important to note that the mouse study only evaluated the early phases of the keto diet, and the researchers did not evaluate the long-term effects of the diet.

The Role of Weight Loss

Weight loss is often associated with improved insulin sensitivity, as it can lead to a reduction in visceral fat, which has a greater impact on insulin resistance compared to subcutaneous fat. The keto diet has been shown to be effective in reducing visceral fat depots, even in sedentary individuals. Therefore, the weight loss induced by the keto diet may play a role in improving insulin resistance.

Direct Effects of Keto on Insulin Resistance

In addition to weight loss, the keto diet may also have direct insulin-sensitizing effects. The restriction of carbohydrate intake leads to reduced intestinal absorption of monosaccharides, resulting in lower postprandial glycemia and decreased insulin requirements. This, in turn, can lower insulin levels and improve insulin sensitivity. Furthermore, ketone bodies produced during ketosis, such as beta-hydroxybutyrate, may have direct insulin-sensitizing effects by activating specific receptors and improving hepatic liver triglyceride content.

Other Mechanisms

The keto diet may also improve insulin sensitivity through various other mechanisms:

• Improving mitochondrial efficiency and resistance to oxidative stress
• Reducing inflammation by blocking the activation of the NLRP3 inflammasome complex
• Modulating the activity of sirtuin-mediated signals, which are involved in the regulation of insulin sensitivity
• Altering the gut microbiome, leading to increased production of short-chain fatty acids, which have been linked to improved insulin sensitivity

While there is some evidence to suggest that the keto diet may increase the risk of insulin resistance and Type 2 diabetes, especially in the early phases, the overall impact of the diet is still not fully understood. Further long-term studies are needed to determine the effects of the keto diet on insulin resistance, particularly in humans.

Short-term vs long-term effects of keto

The keto diet is a low-carb, high-fat diet that causes the body to burn fat instead of carbohydrates, leading to weight loss. While the keto diet can lead to quick weight loss, its long-term effects are less clear. Here is a comparison of the short-term and long-term effects of the keto diet:

Short-term effects of keto:

• Weight loss: The keto diet can lead to rapid weight loss, as the body burns fat for energy instead of carbohydrates.
• Decreased appetite: The keto diet may help reduce hunger, making it easier to stick to the diet and lose weight.
• Keto flu: In the initial stages of the diet, some people may experience keto flu, which includes symptoms such as extreme fatigue and foggy-headedness. This usually lasts about a week as the body adjusts to the diet.
• Difficulty and discomfort: Following a keto diet can be difficult and uncomfortable as it involves eliminating many foods, including fruits, most dairy, starchy vegetables, whole grains, and legumes.

Long-term effects of keto:

• Nutrient deficiencies: Long-term adherence to the keto diet may lead to nutrient deficiencies, especially if fruits and vegetables are restricted for extended periods.
• Athletic performance: Some researchers suggest that the keto diet may negatively impact athletic performance, as the body is in a more acidic state during ketosis, which may limit its ability to perform at peak levels.
• Weight regain: Relaxing the strict guidelines of the keto diet can lead to weight regain, and yo-yo dieting, which is linked to a higher risk of early death.
• Blood vessel damage: Indulging in high-sugar treats while on a keto diet can damage blood vessels, according to a 2019 study.
• Increased risk of health issues: Long-term keto dieting has been associated with an increased risk of atrial fibrillation, early death, and certain types of cancer. However, most of this research is observational, and more studies are needed to establish causal relationships.
• Restrictive nature: The keto diet is very restrictive, making it challenging to follow for extended periods.

Keto diet and weight loss

The keto diet is a low-carb, high-fat diet that causes the body to burn fat instead of carbohydrates, a process known as ketosis. This diet has been promoted as a weight-loss solution and a way to improve health conditions such as epilepsy, obesity, and diabetes. However, there is ongoing research and debate about the effectiveness and potential risks of the keto diet, especially regarding its impact on weight loss and diabetes.

Weight Loss on the Keto Diet

The keto diet has gained popularity due to its promise of rapid weight loss. Low-carb diets like keto are believed to work by increasing feelings of fullness and reducing hunger, making it easier for individuals to consume fewer calories. Additionally, restricting carbohydrates is thought to increase the body's metabolism and aid in calorie burning.

The keto diet's restriction of carbohydrates to less than 20 grams per day can lead to significant weight loss, especially in the initial stages. This weight loss may be attributed to the body burning fat for energy instead of relying on carbohydrates. However, it is important to note that the long-term sustainability of the keto diet is questionable due to its restrictive nature.

Keto Diet and Diabetes

While the keto diet has been touted as a solution for diabetes, particularly type 2 diabetes, the research is conflicting. Some studies, including those conducted on mice, suggest that the keto diet may increase the risk of type 2 diabetes by inducing insulin resistance. Insulin resistance occurs when the body cannot properly use insulin, leading to uncontrolled blood sugar levels and potentially increasing the risk of type 2 diabetes.

However, other studies and experts argue that the keto diet can improve glucose control in individuals with type 2 diabetes and reduce their need for medications. They suggest that the diet's effectiveness may depend on individual factors and that more human-based research is needed to fully understand the keto diet's effects.

The Link Between Keto, Weight Loss, and Diabetes

The keto diet's impact on weight loss and diabetes is interconnected. While the diet may lead to initial weight loss, the high-fat content and restriction of carbohydrates can have long-term metabolic effects. The keto diet may induce an emergency response in the body, leading to chronically high levels of sugar in the blood, which can result in insulin resistance and potentially diabetes. Additionally, the body's ability to burn carbohydrates decreases when there is too much fat in the diet, further contributing to insulin resistance.

In conclusion, while the keto diet may lead to short-term weight loss, its long-term effects on metabolism and insulin resistance may increase the risk of developing type 2 diabetes. More research is needed to fully understand the complex relationship between the keto diet, weight loss, and diabetes. In the meantime, it is essential to approach the keto diet with caution and consider alternative weight-loss strategies that focus on balanced and sustainable dietary patterns.

Keto diet and glucose intolerance

The ketogenic diet is a low-carbohydrate, high-fat diet that causes the body to burn fat instead of carbohydrates, leading to weight loss. However, the keto diet has been linked to an increased risk of type 2 diabetes. While the keto diet is often used to manage weight and control symptoms of type 2 diabetes, studies have shown that it can negatively impact glucose tolerance and insulin sensitivity.

Research suggests that keto diets impair the body's ability to properly use insulin, leading to insulin resistance and an increased risk of type 2 diabetes. This is supported by studies in both mice and humans, which have found that keto diets cause glucose intolerance and reduced insulin sensitivity. One study in mice showed that a long-term keto diet led to glucose intolerance, reduced insulin-stimulated glucose uptake, and decreased β- and α-cell mass. Similarly, a study in rats found that a keto diet negatively affected glucose tolerance and sensitivity to peripheral insulin.

The mechanism behind these effects is still not fully understood, and more research is needed to determine the long-term impacts of keto diets on glucose intolerance and diabetes risk. However, it is clear that keto diets can have significant effects on glucose metabolism and insulin sensitivity, which are critical factors in the development of type 2 diabetes.

It is important to note that individual responses to the keto diet may vary, and there are also other factors to consider when evaluating the potential benefits and risks of this diet. Additionally, the long-term effects of keto diets are still not well understood, and more research is needed to fully understand their impact on glucose intolerance and diabetes risk.

Plant-based vs animal-based keto diets

The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan. It involves reducing carbohydrate consumption to less than 50 grams per day and replacing those calories with fat. The keto diet is intended to induce a biological condition called ketosis, where the body, starved of glucose-producing carbohydrates, is forced to turn stored fat into organic compounds called "ketones" for energy.

The plant-based keto diet is a loosely vegetarian style of the widely held keto diet. It is a low-carb, high-fat, and moderate protein eating plan. Plant-based keto is more friendly to lovers of plant-based foods and attempts to do the same thing as the standard keto diet but with a more vegetarian slant. With this regimen, followers obtain their fat and protein from sources like eggs, ghee, and fish, and keep their bodies in a state of ketosis.

• Weight loss: The keto diet has a huge following that can claim its ability to help with weight loss. This is even more true with plant-based keto, where most weight loss occurs due to calorie restriction since it can be hard to meet energy needs with such lean proteins and limited carbohydrates.
• Improved energy levels: The keto diet is already an effective, highly anti-inflammatory practice. It helps treat type 2 diabetes and specific disorders of the brain and nervous system. But its plant-based version may offer additional benefits to heart health, weight management, and blood sugar control.
• Stable blood sugar: Plant-based keto can help stabilise blood sugar and is, therefore, a good option for people with type 2 diabetes.
• Better brain health: Plant-based keto may offer benefits to brain health.

The plant-based keto diet is generally made up of 60% to 75% fat, 15% to 30% protein, and 5% to 15% carbohydrates. Vegetarians and pescatarians can also include cage-free eggs and some wild-caught seafood.

Foods to eat:

• Avocado and avocado oil
• Coconut and coconut oil
• Olive and olive oil
• Red palm oil
• MCT oil
• Seeds
• Tempeh (optional)
• Nuts
• Low-starch vegetables (cauliflower, zucchini, Swiss chard, mushrooms, asparagus, celery, spinach, bok choy, broccoli, rabe, cabbage, kale, Brussel sprouts, and lettuces)
• Strawberries, raspberries, blackberries, lemon, and grapefruit

Foods to limit or avoid:

• Meat (beef, chicken, pork)
• Non-fermented soy products (tofu, black soybeans)

• Transitioning to plant-based keto can be uncomfortable: Transitioning from high-carb to low-carb can cause symptoms like fatigue and irritability, nausea and dizziness, constipation and diarrhoea, and headaches and muscle cramps.
• It can be hard to meet energy needs: It can be challenging to meet energy needs with such lean proteins and limited carbohydrates.
• It may be difficult to follow long-term: Plant-based keto is a restrictive diet and may be difficult to follow long-term.

Experts agree that combining a plant-based and keto diet is possible and may be healthier than a traditional keto diet. This is especially true for people with heart conditions, as meat-based keto can drive up the risk of elevated cholesterol levels, while plant-based keto can help lower hypertension.

Takeaway

The plant-based keto diet offers the best of both worlds. It is plant-based but does not skimp on dietary fat. It is keto without being a total meat-and-cheese fest. However, it is important to note that transitioning to and maintaining a plant-based keto diet can be challenging and may cause some uncomfortable symptoms. As with any diet, it is important to consult a healthcare professional before making any significant changes to your eating habits.

Frequently asked questions