Keto Diet: Friend Or Foe To The Liver?

Non-alcoholic fatty liver disease (NAFLD) is a condition in which excess fat is stored in the liver. NAFLD is a serious condition that can lead to cirrhosis and liver cancer. It is estimated that NAFLD affects 25% of the population in most Western countries, and as many as 1 billion people worldwide.

The keto diet is a high-fat, low-carb diet that switches the body from running on glucose for energy to running on fat. The diet is popular among those looking to lose weight. However, some experts worry that the keto diet may worsen NAFLD. Research in mouse models has shown that eating lots of fats and restricting carbohydrates can lead to NAFLD.

On the other hand, some studies suggest that the keto diet may help prevent or reverse NAFLD. A low-carb or keto diet can decrease insulin levels and insulin resistance, suppress appetite, promote weight loss, and improve heart health markers. A 2018 study found that obese or overweight patients on a keto diet for one year improved their blood sugar parameters, reduced their cardiovascular risk factors, and reduced the need for medications to manage high blood pressure and diabetes. Additionally, liver enzymes used to measure liver health also improved.

While the keto diet may offer benefits for NAFLD, it is important to consult with a doctor or nutritionist before making any significant dietary changes.

Keto may prevent or reverse certain liver conditions

The ketogenic diet is a high-fat, low-carb eating plan that has been linked to several health benefits, including weight loss and improved blood sugar control. Recent studies suggest that keto may also benefit liver health and even help prevent or reverse certain liver conditions.

NAFLD is a condition where excess fat is stored in the liver, causing inflammation and dysfunction. It is a "silent killer", as patients rarely show early symptoms, and it is often diagnosed when the disease has progressed to a more serious stage, such as non-alcoholic steatohepatitis (NASH) or cirrhosis. NAFLD is typically caused by factors unrelated to alcohol and is associated with obesity, being middle-aged or older, and certain ethnicities.

Keto may help prevent and treat NAFLD by:

• Decreasing insulin levels and improving insulin resistance: A very-low-carb keto diet can rapidly improve insulin sensitivity in people with NAFLD, allowing the liver to break down and convert fat into ketones.
• Reducing liver fat: Since eating too many carbs can increase liver fat storage, cutting back on carbs can have the opposite effect. Studies have shown that a low-carb or keto diet can lead to a significant reduction in liver fat, even in as little as three days.
• Suppressing appetite and promoting weight loss: Ketogenic diets have been shown to reduce appetite and lead to weight loss, especially abdominal fat loss, which is beneficial for liver health.
• Improving heart health markers: Keto diets have been found to reduce heart disease risk factors, such as lower blood triglycerides, blood sugar, and blood pressure.
• Reducing lipogenesis: Keto diets lower the conversion of carbohydrates into fatty acids, which can end up being stored in the liver.
• Increasing the breakdown of fatty acids: Keto diets can increase the rate at which fatty acids are broken down, reducing oxidative stress and inflammation in the liver.

While it may seem counterintuitive to eat a high-fat diet to manage fatty liver, research supports the beneficial effects of keto on liver health.

• A 2018 study found that obese or overweight patients on a carbohydrate-restricted keto diet for one year improved blood sugar parameters, reduced cardiovascular risk factors, and needed fewer medications to manage high blood pressure and diabetes. Liver enzymes also improved.
• A 2020 meta-analysis of 154 articles concluded that, in addition to caloric restriction, macronutrient distribution also plays a role in NAFLD treatment. High-fat keto diets had a greater and faster impact on liver fat content than only restricting carbohydrates.
• A 2020 study reported that a keto diet and a 5:2 fasting regimen were superior to standard advice from a liver specialist in reducing liver steatosis.
• A 2011 study showed that a low-carb, ketogenic diet induced a threefold greater loss of intrahepatic triglycerides (IHTG) compared to a low-fat, high-carbohydrate diet after 48 hours of caloric restriction.

The ketogenic diet may be a promising approach for preventing and treating NAFLD. However, more research is needed to fully understand the long-term effects of keto on liver health and to determine the optimal diet composition and duration for treating NAFLD. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have a liver condition.

Keto can decrease insulin levels

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that can cause a reduction in insulin levels. Insulin is a hormone that helps metabolize carbohydrates, and it is often vilified in low-carb circles. However, it is necessary for general health and specific health-related goals, such as muscle gain.

The goal of the ketogenic diet is to force the body to use ketone bodies for energy instead of carbohydrates and fat. Insulin suppresses the production of ketone bodies. Therefore, to get into and maintain ketosis, insulin levels must be kept as low as possible. This is achieved by restricting carbohydrates and protein.

Reducing Carbohydrates

Carbohydrates raise insulin levels because insulin is needed to metabolize carbs and use them for energy. When you eat something carb-heavy, the glucose in that food raises your blood sugar. However, having high blood sugar is dangerous, so when your body senses that you've eaten carbohydrates, your pancreas releases insulin to take that glucose out of the bloodstream and store it in your fat cells for later use.

By reducing your carbohydrate intake, you can lower your insulin production.

Reducing Protein

Protein can also trigger an insulin spike. For example, adding whey protein to a mixed meal increases the insulin response to that meal. Other types of dairy protein, such as those found in high-protein, low-fat dairy foods like Greek yogurt, are also insulinogenic.

It is not entirely clear how protein causes this insulin response, but it is possible that protein stimulates the secretion of another protein, GLP-1, which then stimulates insulin secretion.

The Benefits of Lower Insulin Levels

Weight Loss

A well-crafted ketogenic diet can be an effective tool for weight loss. Research has found that keto may be more effective than low-fat diets for treating obesity and diabetes.

Improved Blood Glucose Control

Keto can improve blood glucose control and help manage glucose levels. When glucose availability drops so low that the body doesn't have enough to use for energy, it enters a state called ketogenesis, where ketone bodies are created from fatty acids and replace glucose as the body's primary source of energy.

Lower Fasting Glucose Levels

Keto can lead to lower fasting glucose levels, which is beneficial for people with diabetes who rely on external insulin.

Improved Insulin Sensitivity

Keto can improve insulin sensitivity and reduce insulin resistance. Insulin resistance is a clinical characteristic of type 2 diabetes and is closely related to obesity. Improving insulin resistance is a major target in diabetes treatment.

A ketogenic diet can decrease insulin levels by reducing carbohydrate and protein intake. This can have various benefits, including weight loss, improved blood glucose control, and improved insulin sensitivity. However, it is important to note that keto may not be suitable for everyone, and consulting a healthcare professional before starting any new diet is always recommended.

Keto can help reverse the disease process

The ketogenic diet has been shown to be an effective treatment for nonalcoholic fatty liver disease (NAFLD). The diet can rapidly reverse NAFLD and insulin resistance, despite increasing circulating nonesterified fatty acids (NEFA), the main substrate for the synthesis of intrahepatic triglycerides (IHTG).

The ketogenic diet is a very low-carbohydrate, high-fat diet that can induce a metabolic state called ketosis, where the body utilises fat as its primary fuel source instead of carbohydrates. The diet is characterised by high-fat and low-carbohydrate intake, aiming to facilitate weight loss, enhance mental clarity, and boost energy levels.

The diet can be challenging to follow in the long term, but it has been shown to be a highly effective approach for rapid weight loss. The diet has also been shown to be beneficial for people with type 2 diabetes, with research showing that it can improve glucose control and reduce body weight.

The ketogenic diet can also be used to treat epilepsy, with studies showing that it can reduce the frequency and intensity of seizures. It has also been shown to be a potential treatment for neurodegenerative disorders, including Alzheimer's disease, Parkinson's disease, and traumatic brain injuries.

The ketogenic diet can help reverse the disease process by inducing a metabolic state called ketosis, where the body utilises fat as its primary fuel source instead of carbohydrates. This can lead to weight loss, improved insulin sensitivity, and reduced inflammation. The diet can also help to reduce the risk of certain diseases, including type 2 diabetes, hyperlipidemia, heart disease, and cancer.

Keto can suppress appetite, promote weight loss and improve heart health markers

The ketogenic (keto) diet is a low-carb, high-fat eating plan that has gained popularity in recent years. While it has been associated with several potential health benefits, there are also concerns about possible negative consequences, such as liver damage.

Suppressing Appetite and Promoting Weight Loss:

Keto diets can suppress appetite and promote weight loss. Clinical trials have shown that individuals on a keto diet experience reduced hunger and a decreased desire to eat. This effect is attributed to ketosis, a metabolic state where the body burns fat for energy instead of glucose. Ketosis may provide a plausible explanation for the suppression of appetite, as it alters the body's appetite-mediating hormones. Additionally, keto diets typically include high-fat, high-protein foods that increase feelings of fullness and satisfaction. However, it's important to note that the results of clinical trials on appetite suppression have been inconsistent.

Improving Heart Health Markers:

The impact of keto diets on heart health is more complex. On the one hand, keto diets may improve heart health markers by lowering blood sugar and promoting weight loss, which can reduce the risk of heart disease. However, the high-fat content of keto diets can lead to elevated levels of LDL ("bad") cholesterol, which is a known risk factor for heart disease. Some studies have found that keto diets are associated with a higher risk of cardiovascular events, including heart attacks and strokes. Therefore, individuals with existing heart disease or high cholesterol should exercise caution when considering a keto diet.

Potential Liver Damage:

There are concerns that the keto diet may cause liver damage, specifically non-alcoholic fatty liver disease (NAFLD). NAFLD is a "silent killer" that can lead to cirrhosis and liver cancer, and its prevalence is increasing alongside obesity rates. The high-fat, low-carbohydrate nature of the keto diet may contribute to the development of NAFLD, according to research conducted on mouse models. However, more research is needed to confirm this link.

In conclusion, while keto diets can suppress appetite and promote weight loss, potentially improving some heart health markers, it is important to approach this diet with caution. The high-fat content may negatively impact heart health and potentially contribute to liver damage. Consulting with a healthcare professional before starting a keto diet is advisable, especially for those with existing health conditions or risk factors.

Keto can reduce insulin levels and insulin resistance

A ketogenic diet can reduce insulin levels and insulin resistance. The ketogenic diet switches the body from running on glucose for energy to running on fat. This is achieved by a strict daily diet that includes high levels of healthy fats and a carb intake limit of no more than 20 grams of carbohydrates per day. The ketogenic diet has been shown to improve insulin sensitivity in subjects with overweight or obesity. It has also been shown to reduce fasting blood glucose and insulin levels in patients with type 2 diabetes.

The ketogenic diet can also reduce insulin resistance. The degree to which this improved insulin sensitivity remains long-term depends on factors such as the duration that someone was insulin resistant and their current physical activity level.

The ketogenic diet can also help to reduce the risk of non-alcoholic fatty liver disease (NAFLD). NAFLD is a disease which can lead to cirrhosis and liver cancer. It is caused by overeating sugar, especially high-fructose corn syrup. The ketogenic diet reduces the risk of NAFLD by reducing the amount of carbohydrates in the system.

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