Keto And Immunity: What's The Real Deal?

The keto diet has become increasingly popular, with celebrities such as Gwyneth Paltrow, Jennifer Aniston, and Halle Berry jumping on the trend. However, the high-fat, low-carbohydrate diet has sparked concerns about its potential impact on overall health, including immune system function. While the keto diet may promote short-term weight loss, recent studies suggest it may also increase bad cholesterol, reduce good gut bacteria, and negatively affect the gut microbiome. These changes could have long-term health implications, such as an increased risk of heart disease, stroke, type 2 diabetes, and digestive issues. Experts recommend consulting a doctor or registered dietitian before starting any restrictive diet to ensure it is safe and suitable for your individual needs.

Keto may increase bad cholesterol

The ketogenic diet is a popular eating plan that involves drastically reducing one's carbohydrate intake and increasing fat consumption. While it is often touted as an effective way to lose weight, there are concerns about its potential impact on cholesterol levels and, consequently, heart health.

The Impact of Keto on Cholesterol

Research suggests that a keto diet may lead to an increase in low-density lipoprotein (LDL) cholesterol, commonly known as the "bad" cholesterol. LDL cholesterol is associated with an increased risk of cardiovascular disease due to its contribution to plaque buildup in the arteries. This is particularly true for small and medium-sized LDL particles, which are the most harmful to health.

In contrast, a low-sugar diet has been shown to reduce LDL cholesterol levels without negatively impacting weight loss efforts.

Individual Variations

It is important to note that the impact of a keto diet on cholesterol levels can vary from person to person. Some individuals may experience a more significant increase in LDL cholesterol, especially those with a genetic predisposition to cholesterol metabolism dysregulation. On the other hand, others may see a decrease in LDL levels while on a keto diet.

Long-Term Effects

The long-term effects of a keto diet on cholesterol and heart health are still being studied. While some research suggests that LDL cholesterol levels may stabilize or decrease over time, there are concerns about the potential impact on cardiovascular health if high LDL levels are sustained for years.

Mitigating the Risks

For those considering a keto diet, it is essential to consult with a healthcare professional to determine if it is suitable for their specific situation. Additionally, certain adjustments to the diet may help mitigate the potential risks. This includes avoiding artificial trans fats, processed meats, and fried foods, as well as replacing some saturated fats with monounsaturated fats found in avocados, olive oil, nuts, and nut butters.

It can reduce good gut bacteria

The keto diet is a high-fat, very low-carb diet. Meals are 70-80% fat and around 5-10% carbs. Because the keto diet forces your body to burn fat rather than glucose, it can help you lose weight. However, the keto diet may also reduce good gut bacteria.

A 2020 study found that switching between keto and standard diets caused shifts in Actinobacteria, Bacteroidetes, and Firmicutes. In particular, beneficial Bifidobacteria species decreased the most in humans following the keto diet. This decrease in Bifidobacteria species was in response to reductions in carbohydrates rather than reduced fat intake. It may be that consuming less fiber, which fuels gut bacteria, causes this change.

Bifidobacteria are commonly taken as a probiotic and are known for supporting digestion. Reduced numbers of these species are linked to increased risks of metabolic, immune, and gut issues. Bifidobacteria also produce important B vitamins and other compounds that support overall health.

The keto diet's reduction in Bifidobacteria may contribute to significant long-term health consequences such as an increased risk of digestive disorders like irritable bowel disease, increased risk of intestinal infection, and a weakened immune function.

It may negatively impact gut microbiome diversity

The gut microbiome refers to the genetic material of the microorganisms that inhabit the human gut, primarily bacteria, but also viruses, fungi, and protozoa. The gut microbiome is important as it produces thousands of substances that can positively or negatively affect human health.

The ketogenic diet is a high-fat, very low-carbohydrate, and low to moderately high-protein diet. It has been found to negatively impact the gut microbiome by reducing the abundance and diversity of gut bacteria.

The ketogenic diet has been found to reduce the abundance of beneficial gut bacteria, such as Bifidobacteria, which are linked to improved metabolic, immune, and gut health. Bifidobacteria also produce important B vitamins and other beneficial compounds. The reduction in Bifidobacteria may be due to the lower intake of fiber on the ketogenic diet, as fiber is a crucial food source for these bacteria.

In addition to reducing beneficial bacteria, the ketogenic diet has also been linked to an increase in harmful bacteria, such as Bacteroides. Overgrowth of Bacteroides is associated with inflammatory bowel disease, severe antibiotic-resistant infections, and colorectal cancer.

The negative impact of the ketogenic diet on the gut microbiome may have potential long-term health consequences, including an increased risk of inflammatory bowel disease, type 2 diabetes, and colorectal cancer.

Overall, the ketogenic diet's effect on the gut microbiome highlights the importance of maintaining a diverse and balanced gut bacteria population for optimal health.

Keto could increase the risk of heart disease

The ketogenic diet has been linked to an increased risk of heart disease, with research suggesting that it may not be a healthy long-term option. Here are some key points to consider:

Increased "Bad" Cholesterol

The keto diet has been found to increase levels of low-density lipoprotein (LDL), often referred to as "bad" cholesterol. LDL is a known risk factor for heart disease as it can lead to a buildup of cholesterol in the coronary arteries, a condition called atherosclerosis.

Reduced "Good" Gut Bacteria

Following a keto diet can also negatively impact the gut microbiome by reducing levels of "good" bacteria, such as Bifidobacteria. These bacteria are important for supporting digestion and overall health, and their reduction may have negative consequences.

Weight Loss vs. Heart Health

While the keto diet is effective for short-term weight loss, it may not improve heart health markers. In contrast, a low-sugar diet has been shown to lower cholesterol and support weight loss without negatively impacting the gut microbiome.

Increased Risk of Cardiovascular Events

A "keto-like" diet, which involves consuming very low amounts of carbohydrates and high amounts of fat, has been associated with higher levels of LDL cholesterol and a twofold increase in the risk of cardiovascular events such as heart attacks and strokes.

Individual Differences

It's important to note that not everyone responds to the keto diet in the same way. While it may increase LDL cholesterol levels in some individuals, others may experience no change or even a decrease. More research is needed to understand these inter-individual differences.

Long-Term Effects

The long-term effects of the keto diet are still being studied, and there is ongoing debate about its potential benefits and risks. Some experts recommend consulting a healthcare provider before starting this dietary pattern and monitoring cholesterol levels and other risk factors for heart disease.

It may cause keto flu

The keto diet may cause keto flu. This is a collection of symptoms experienced by some people when they start a ketogenic diet. It is the body's response to entering ketosis and can often mimic the symptoms of the flu. The symptoms of keto flu include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Headache
• Fatigue

The keto flu is caused by the drastic reduction in carbohydrate intake, which can come as a shock to the body and lead to withdrawal-like symptoms. The symptoms of keto flu usually begin within the first few days of starting the diet and can last for a few days to several weeks.

To manage the symptoms of keto flu, it is recommended to:

• Ease into the diet gradually
• Stay hydrated
• Replace electrolytes
• Get plenty of rest
• Avoid strenuous exercise
• Ensure adequate calorie and fat intake

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