Plant-Based Vs. Keto: Which Diet Is Superior?

The ketogenic diet, or keto, 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. This 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. On the other hand, a plant-based diet focuses on eating mostly plants – fruits, vegetables, beans, legumes, whole grains, plant-based oils like olive oil, and anything else that grows in the ground. This diet is considered far healthier and most nutritionists will tell you it's the single best plan to follow for overall health, weight control and longevity. So, is a plant-based diet better than a ketogenic diet?

Plant-based diets are recommended for everyone

Plant-based diets are considered a far healthier way to eat. In fact, most nutritionists will tell you it's the single best plan to follow for overall health, weight control and longevity. Plant-based diets can provide adequate nutrition and may offer health benefits in the prevention and treatment of certain diseases.

When we talk about a whole foods, plant-based diet, we mean that the majority (at least 80% to 90%) of the food should be unprocessed plant-based foods — legumes, fruits, vegetables, seeds, whole grains, and nuts. Some people may end up eating minimal amounts of processed plant foods or animal-based foods like dairy or meat occasionally, but not on a regular basis.

Research has shown that a plant-based diet is better than a ketogenic diet for cancer risk and long-term health. A review of studies that examined the relationship between diet and cancer found that a plant-based diet is better than a keto diet at reducing cancer risk and helping people live healthier lives after cancer treatment.

A plant-based diet can also help reduce the risk of metabolic disorders, which is why it is recommended for people treated for cancer. A large body of scientific research has also shown that a plant-based diet is linked to lower cholesterol levels, lower blood pressure, and reduced inflammation.

When starting a plant-based diet, it may be challenging to ensure adequate nutritional intake. A common challenge is adequate protein intake and knowing what plant-based foods provide protein. It's important to educate yourself on what food groups are required to maintain adequate nutritional intake and how to do this.

Iron is another mineral to be conscious of. It can be difficult for growing children to get adequate calories, iron and calcium on plant-based diets. If following a vegan diet, B12, iron, omega-3s and protein should be monitored and likely supplemented.

Keto diets are not recommended for children, pregnant or breastfeeding women

A ketogenic diet is a low-carb, high-fat, moderate-protein eating plan, where the body uses fat for energy instead of carbohydrates. While this diet has been linked to weight loss, it is not recommended for children, pregnant or breastfeeding women.

Firstly, the keto diet is extremely restrictive, and it can be challenging to ensure adequate nutrient intake, especially when pregnant or breastfeeding. For example, the keto diet can be low in fibre, which can cause constipation, and has also been linked to prediabetes and diabetes, preeclampsia, and excessive weight gain during pregnancy. Folic acid, critical for brain and spine development in the early stages of pregnancy, is found in carbohydrate-rich foods, which are excluded from the keto diet.

Secondly, the keto diet may be dangerous for the developing foetus. There is a lack of research on the safety of the keto diet during pregnancy, and experts do not know whether a developing foetus can grow normally without the usual levels of glucose available. Glucose from carbohydrates is the primary energy source for a baby's growth and development. Studies on pregnant mice fed a ketogenic diet showed alterations in the growth rates and development of the spine, heart and brain of embryos, indicating potential future dysfunction.

Thirdly, the keto diet may increase the risk of nutritional deficiencies, especially folate (a critical vitamin in early pregnancy) and vitamins A, C, and K. These vitamins are important for both mother and baby.

Finally, the keto diet can be high in unhealthy fats and saturated fat, which can increase the risk of heart disease and high cholesterol.

In summary, while the keto diet may be effective for weight loss, it is not recommended for children, pregnant or breastfeeding women due to the risk of nutritional deficiencies, potential negative impacts on the developing foetus, and increased risk of health issues such as heart disease and high cholesterol. A balanced and varied diet is always recommended to ensure the health of both mother and child.

Plant-based diets are considered healthier for weight control and longevity

Plant-Based Diets: Healthier for Weight Control and Longevity

Plant-based diets are considered a far healthier way to eat than ketogenic diets, with most nutritionists recommending them as the single best plan to follow for overall health, weight control, and longevity.

Weight Control

Plant-based diets are an effective intervention to promote weight loss in some individuals. They can provide adequate nutrition and may offer health benefits in the prevention and treatment of certain diseases. In contrast, keto diets are extremely restrictive, eliminating entire food groups, which is the main reason they induce weight loss. However, this weight loss is often unsustainable, and people often regain the weight after returning to their regular eating habits.

Longevity

Plant-based diets are associated with a reduced risk of chronic disease and a healthy body weight. They are also linked to lower cholesterol levels, lower blood pressure, and reduced inflammation. On the other hand, keto diets have been shown to increase "bad" LDL cholesterol and triglyceride levels, which are risk factors for heart disease.

Other Benefits

Plant-based diets are also beneficial for gut health, as they are rich in dietary fibre, which aids in digestive health and helps maintain a healthy gut microbiome. In contrast, keto diets are very low in fibre, which can lead to constipation and an altered gut microbiome.

Additionally, plant-based diets are better for cancer risk reduction and living healthier lives after cancer treatment. Studies have shown that a plant-based diet can help with some of the gastrointestinal toxicity from chemotherapy and joint pain from hormonal treatments for breast cancer.

Overall, plant-based diets are considered healthier for weight control and longevity, offering a variety of health benefits and a more sustainable approach to eating.

Keto diets can be useful for treating epilepsy and some types of cancer

The ketogenic diet has been used as a medical treatment for epilepsy since the 1920s. In this decade, scientists discovered that ketosis, a metabolic state in which the body uses ketones for energy instead of carbohydrates, could effectively reduce seizures in children with epilepsy. The keto diet is still prescribed as an anti-seizure treatment today, and it is also being considered as a potential treatment for other neurological disorders like Alzheimer's and Parkinson's.

Regarding cancer, there is some evidence that the keto diet can be beneficial for treating specific types of tumours. For example, studies in mice have shown that the keto diet is useful for a certain type of breast cancer with mutations in the PIK3CA gene. However, it is important to note that the keto diet made one type of blood cancer worse in mouse studies, so more research is needed before recommending it for human cancer patients.

Additionally, the keto diet has been shown to reduce certain side effects of cancer treatments, such as high blood sugar levels. However, it is crucial for anyone considering a keto diet, especially those undergoing cancer treatment, to consult with their physician first.

In conclusion, while the keto diet can be useful for treating epilepsy and may hold promise for some types of cancer, more research is needed to fully understand its benefits and risks in cancer treatment. It is always advisable to consult with a healthcare professional before starting any new diet, especially for individuals with specific health concerns or conditions.

Plant-based keto diets are higher in fibre than traditional keto diets

Plant-Based Keto Diets: Higher Fibre, Better Health

The ketogenic, or keto, diet is a high-fat, low-carbohydrate eating plan that has been adopted by many people looking to manage their weight. However, the traditional keto diet is heavy on animal products and has been linked to several health risks. This is where a plant-based keto diet comes in, offering a healthier alternative with higher fibre content.

The keto diet is a low-carb, high-fat eating plan that aims to induce a metabolic state called "ketosis". In ketosis, the body uses fat, instead of carbohydrates, as its primary source of energy. This is achieved by reducing daily carbohydrate consumption to less than 50 grams, which is a mere fraction of the recommended daily intake of 200-300 grams.

The Problem with Traditional Keto Diets

The traditional keto diet includes large amounts of meat and animal fat. This heavy reliance on animal products, which contain no fibre, is one of the major drawbacks of this diet. It can lead to gastrointestinal issues such as constipation and alter the gut microbiome in unfavourable ways, increasing the risk of digestive system cancers.

Benefits of a Plant-Based Keto Diet

A plant-based keto diet offers a solution to the problems posed by traditional keto diets by providing a higher fibre intake. This type of diet includes high-fat nuts, seeds, avocados, and coconut as primary sources of calories.

By increasing fibre intake, a plant-based keto diet can help relieve constipation and promote a healthy gut microbiome, which is essential for maintaining digestive health and overall well-being.

A Healthier Alternative

The plant-based keto diet is a healthier alternative to the traditional keto diet, especially when it comes to long-term health and cancer risk reduction. Research has shown that a plant-based diet is superior to a keto diet in helping people live healthier lives, both during and after cancer treatment.

In addition, a plant-based keto diet can provide adequate nutrition and may offer health benefits in the prevention and treatment of certain diseases. It is a more sustainable and well-rounded approach to diet and wellness, promoting a healthy weight and reducing the risk of chronic diseases.

The plant-based keto diet is a modified version of the traditional keto diet, addressing its high reliance on animal products. By incorporating more plant-based sources of fat and protein, this diet provides a higher fibre intake, which is essential for digestive health and overall wellness.

While the traditional keto diet has been linked to several health risks, the plant-based keto diet offers a healthier and more sustainable approach to weight management and long-term health.

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