Pregnant And Keto: A Guide To Getting Started

The keto diet is a high-fat, low-carb, moderate-protein eating plan. It puts the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. While the keto diet has been linked to weight loss and reduced inflammation, it is not recommended for pregnant women due to potential health risks for both mother and baby.

There is limited research on the effects of the keto diet during pregnancy, as ethical concerns prevent controlled studies on pregnant women. However, studies on pregnant mice have shown that a keto diet can alter embryonic growth rates and organ development. Additionally, research has indicated a link between high ketone levels in pregnant women and an increased risk of neural tube defects and lower IQ scores in infants.

The keto diet may also lead to nutrient deficiencies, as many essential nutrients are found in carbohydrate-containing foods. Folic acid, for example, is essential for the baby's nervous system and can help prevent neural tube defects. Other potential risks of the keto diet during pregnancy include constipation, excessive weight gain, and hypoglycemia.

While the keto diet may be beneficial for managing diabetes in non-pregnant individuals, there is no solid evidence that it helps with gestational diabetes. Instead, a balanced diet with complex carbohydrates, lean proteins, healthy fats, and whole foods is recommended for pregnant women to support their overall health and the proper growth and development of the baby.

Nutrient deficiencies

Some of the key nutrients that may be lacking in a keto diet include:

• Vitamin D (for healthy bones and teeth)
• Vitamin E (for healthy muscles and blood)
• Vitamin B-12 (for a healthy spinal cord and nerves)
• Folic acid (for a healthy spinal cord and to prevent neural tube defects like spina bifida)
• Vitamin A
• Vitamin C
• Vitamin K

To mitigate these potential deficiencies, some experts recommend that anyone on a keto diet take supplements. However, it's important to note that getting these vitamins and minerals from foods is ideal. During pregnancy, the need for these nutrients is even higher due to the rapid growth of the mother and baby.

Not getting enough of certain vitamins and minerals can lead to problems in the baby's growth and development. Therefore, it is crucial for pregnant women to ensure they are getting adequate nutrition, either through diet or supplementation, after consulting with their healthcare provider.

High-fat content

The keto diet is high in fat and low in carbohydrates, with protein eaten in moderation. The diet requires 75% of daily calories to come from fat, 15-20% from protein, and 5-10% from carbohydrates. This means that high amounts of fat are added to each meal. However, the keto diet does not differentiate between healthy and unhealthy fats, and as a result, those following the diet may end up consuming more unhealthy fats, which are not good for the body or the baby.

Risks of High-Fat Content

The high-fat content of the keto diet may have negative effects on both mother and baby. Doctors and nutritionists generally caution against the keto diet during pregnancy due to the following risks:

• Constipation: Keto diets can be low in fiber as they do not include many fruits. This can cause constipation, which is already a common issue during pregnancy.
• Nutrient Deficiencies: Keto diets can be deficient in some nutrients, especially folate, a critical B vitamin in early pregnancy for preventing neural tube defects. Keto diets may also lead to low levels of vitamins A, C, and K, which are all important for both mother and baby.
• Hypoglycemia: If not done carefully, keto diets can cause low blood sugar, especially in those with diabetes, prediabetes, or a history of adrenal/cortisol imbalance. This can be potentially harmful to both mother and baby.
• Fetal Growth: Experts do not know whether a developing fetus can grow normally without the usual levels of glucose available. Growing brains and bodies require a lot of energy, and the body is most efficient when using glucose from carbs as its main energy source.

Recommendations

Most doctors and nutritionists recommend against the keto diet during pregnancy due to the lack of evidence regarding its safety and the potential risks involved. Instead, pregnant women are advised to maintain a balanced and healthy diet to ensure they and their babies get the necessary nutrients.

Lack of research

There is a lack of research on the effects of the keto diet during pregnancy, and the available research is not promising. The keto diet is a high-fat, low-carb, moderate-protein eating plan. It puts the body into a state of ketosis, where fat is burned instead of glucose. While this can lead to weight loss, reduce inflammation, and stabilize blood sugar levels, it is not recommended for pregnant women.

There is little to no published research on the use of ketogenic or very low-carb diets in pregnant humans. The available research has mostly been done on animals, such as mice. One study showed that pregnant mice that were fed a keto diet gave birth to babies with a larger heart and smaller brain than typical. Another study found that pregnant mice on a keto diet had babies that had a higher risk of anxiety and depression in adulthood. These studies indicate that a keto diet during pregnancy could lead to organ dysfunction and behavioural changes in the offspring.

Additionally, keto diets can be deficient in some nutrients, such as folate, which is critical in early pregnancy to prevent neural tube defects. Keto diets can also be low in fiber, which can cause constipation and increase the risk of prediabetes, diabetes, preeclampsia, and excessive weight gain during pregnancy. Overall, the potential risks of the keto diet during pregnancy outweigh any potential benefits, and it is generally recommended that pregnant women avoid this diet.

Folic acid intake

Folic acid is a B vitamin (B9) found in dark green vegetables like broccoli and spinach, legumes such as beans and peas, and enriched grains. It is important for pregnant women to take folic acid to prevent neural tube defects in their babies. These defects include spina bifida, anencephaly, and encephalocele, which are incomplete developments of the brain and spinal cord. Folic acid is also vital to the development of DNA, and it plays a large role in cell growth and development, as well as tissue formation.

Women who are pregnant or trying to become pregnant should get at least 400 micrograms (0.4 milligrams) of folic acid daily before conception and for at least three months afterward. The recommended intake then increases to 0.6 milligrams during pregnancy. However, women at high risk of having a baby with neural tube defects should take 4000 micrograms of folic acid each day. This includes women who have had a baby with an NTD in the past, or whose partner has an NTD or has had a child with an NTD.

Folic acid can be obtained through vitamin supplements and a varied diet. Folic acid supplements can be taken as a multivitamin, a prenatal vitamin, or a supplement that contains just folic acid. It is also naturally found in leafy greens, like spinach and kale, pulses, kidney beans, lentils, and fruits like oranges, grapefruit, and avocados. However, it is difficult to get all the folic acid you need from food alone, so supplements are often necessary.

It is important to note that taking too much folic acid during pregnancy may be risky. Recent research suggests that excessive folic acid intake may have negative effects, such as impaired fetal growth, increased risks of childhood diseases like asthma and autism, and the promotion of cancer cell growth. Therefore, it is crucial to monitor your folic acid intake and consult with your doctor to ensure you are getting the appropriate amount.

Glucose intake

Glucose is the body's primary source of energy. Carbohydrates, when broken down into glucose, are used as fuel by the body. The keto diet, being a low-carb, high-fat, moderate-protein eating plan, causes the body to tap into its fat sources for energy instead of carbohydrates.

The keto diet is not recommended for pregnant women because it may cause them to miss out on certain nutrients that are vital for the developing baby. Moreover, the high-fat content of the keto diet may also have negative effects on both the mother and the baby.

Pregnant women who are on the keto diet may be at risk of constipation, prediabetes, diabetes, preeclampsia, and excessive weight gain due to the diet being low in fiber. The keto diet can also cause nutrient deficiencies, especially folate, which is critical in the early stages of pregnancy to prevent neural tube defects in the baby.

Some experts say that it is safe for pregnant women to be on the keto diet, but it is important to consult with a doctor or nutritionist first. It is also important to note that there is limited research on the effects of the keto diet during pregnancy, and most of the existing research has been done on animals.

Overall, a balanced and healthful diet is always recommended for the health of both the mother and the baby.

Frequently asked questions