Keto Long-Term: Is It Safe Or A Health Risk?

The ketogenic diet, commonly known as keto, has become a popular weight-loss plan. It involves eating high-fat, low-carb foods to push the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. While keto can be effective for weight loss and has proven beneficial for treating epilepsy, there are concerns about its long-term health effects. Some studies suggest that the restrictive nature of the diet may lead to nutrient deficiencies and increased risk of heart disease, cancer, kidney failure, and Alzheimer's disease. However, the long-term effects of keto are still being researched, and some individuals report positive experiences with the diet. Ultimately, the decision to follow keto should be made after considering one's unique physiology, therapeutic goals, and potential risks.

Keto may cause heart rhythm problems

The keto diet has become popular in recent years, with many people claiming it can help with weight loss. However, the diet might not be best for long-term health, as it may lead to heart rhythm problems. New research presented by the American College of Cardiology has linked low-carb diets like keto to an increased risk of developing atrial fibrillation (AFib).

AFib is a condition that causes the heart to beat irregularly and puts sufferers at five times the typical risk of stroke and heart attack. The study compared the medical records of almost 14,000 people over 20 years and found that people who get a low percentage of their daily calories from grains, fruits, and starchy vegetables are significantly more likely to develop AFib.

While the research shows a relationship between carb intake and AFib, it doesn't show a clear cause and effect. More investigation is needed to determine whether cutting carbs can negatively affect heart health. However, it is important to note that the keto diet is already known to be unsafe for certain groups, including pregnant people and those with kidney disease.

In addition to the potential heart rhythm problems, there are other risks associated with the keto diet. The diet can make exercising more difficult as the body struggles to maintain energy needs while breaking down fat. The keto diet can also lead to vitamin deficiencies, digestive issues, and increased risk of certain diseases in the long term.

While some people may find success with keto in the short term, it is important to consider the potential long-term risks before starting any diet. It is always recommended to consult with a doctor or nutritionist to determine the best dietary plan for your individual needs and health goals.

It can be bad for gut health

The ketogenic diet can be bad for gut health in several ways.

Firstly, it can reduce the diversity of gut bacteria. According to Will Bulsiewicz, M.D., a gut health expert, the keto diet can "decimate the gut". He explains that most people in the U.S. have between 300 to 1,000 different species of gut bacteria, and this diversity is necessary for good health. A reduction in the number of bacterial species can lead to diseases such as ulcerative colitis, Crohn's disease, and inflammatory bowel disease.

Secondly, the keto diet restricts many foods that are good for gut health. Carbohydrate-containing foods such as fruits, vegetables, and whole grains are eliminated, even though they are rich in fibre and support a healthy microbiome. The largest gut health study to date, The Microsetta Initiative, found that the number one predictor of a healthy microbiome was the variety of plant foods consumed. By restricting dietary diversity, the keto diet also restricts the diversity of the gut microbiome, which can lead to disease.

Thirdly, the keto diet may increase the risk of inflammatory bowel disease. A study by Peter Turnbaugh, PhD, and colleagues found that the keto diet dramatically changed the proportions of common gut microbial phyla Actinobacteria, Bacteroidetes, and Firmicutes. They also observed a significant decrease in the bacterial genus Bifidobacteria, which is a common probiotic. In mice studies, these altered microbial populations were shown to reduce the number of Th17 immune cells, which are critical for fighting off infectious diseases but can also promote inflammation in autoimmune diseases.

Overall, the keto diet's restriction of carbohydrate-rich, fibre-containing foods can negatively impact the diversity and health of the gut microbiome, potentially leading to diseases such as inflammatory bowel disease.

It can be dangerous for pregnant people

The keto diet can be dangerous for pregnant people. The diet is high in fat and low in carbohydrates, which can lead to several risks for pregnant women and their babies. Firstly, the keto diet restricts brightly coloured fruits and vegetables, which are rich sources of vitamins, iron, and folate. These nutrients are essential for the healthy development of the baby, and deficiencies can lead to problems in the baby's growth and increase the risk of neural tube defects. Folic acid, for example, is crucial for the healthy development of the baby's brain and spine.

Secondly, the keto diet can lead to increased consumption of unhealthy meats, oils, butter, and processed sandwich meats. These foods are high in saturated fats, which can cause higher cholesterol levels in pregnant women, putting strain on the heart and pregnancy. Processed meats also contain added chemicals and colours that may be harmful to the developing baby.

Thirdly, the keto diet may cause side effects such as "keto flu," which includes symptoms like nausea, vomiting, tiredness, and aches. These side effects can be uncomfortable and add to the already existing discomforts of pregnancy.

Additionally, research on animals has shown that a keto diet during pregnancy may have negative impacts on embryonic growth and development. Studies on pregnant mice found that their babies had alterations in organ growth, including a larger heart and smaller brain size. These changes may be associated with potential organ dysfunction and behavioural changes in postnatal life.

Furthermore, the keto diet can make it difficult to consume enough calories during pregnancy. On average, a fetus requires around 340 calories per day for healthy development. The keto diet's strict restrictions on carbohydrates and emphasis on fat intake can make it challenging for pregnant women to meet the increased calorie and nutrient demands of pregnancy.

Lastly, the keto diet may increase the risk of gestational diabetes. While a keto diet may help manage blood sugar levels in some cases, restricting carbohydrates during pregnancy can lead to an increased risk of gestational diabetes, which can have long-term implications for both the mother and the baby.

In conclusion, while the keto diet may offer short-term benefits, it can pose serious risks for pregnant women and their babies. It is crucial for pregnant women to consult their healthcare providers before starting any diet, as a balanced and nutrient-rich diet is essential during pregnancy to support the healthy development of the baby.

It can cause vitamin deficiencies

The keto diet is a very low-carbohydrate, modest-protein, and high-fat diet. It involves eating foods like meats, fish, nuts, and fibrous vegetables while eliminating fruits, grains, beans, starchy vegetables, and sweets.

The keto diet can be unhealthy in the long term because it can cause vitamin deficiencies. A keto diet is typically low in many vitamins and minerals, and restricting carbohydrates can lead to a lack of vitamin B and C. These vitamins are essential for the health of the nervous system and energy metabolism.

Whole grains, beans, legumes, and fruits like bananas and oranges are rich sources of vitamins B and C but are restricted on a keto diet due to their high carbohydrate content. While there are lower-carb options, such as Brussels sprouts, spinach, and blueberries, a strict keto diet may not include enough of these foods to meet the body's vitamin requirements.

To avoid vitamin deficiencies, those on a keto diet may need to take supplements or include more vitamin-rich foods in their diet. However, this may be challenging as the diet is already restrictive, and adding more foods could make it difficult to maintain ketosis.

Overall, the potential for vitamin deficiencies on a keto diet is significant, and this can have adverse effects on health. Therefore, it is important for those considering a keto diet to be aware of this risk and take steps to ensure they are getting adequate nutrition.

It may lead to gallbladder problems

The gallbladder stores and concentrates bile, which is made by the liver. Bile is essential for fat metabolism. A high-fat diet like keto can aggravate existing gallbladder disease (GBD) and may increase a person's risk of developing GBD.

People with gallbladder problems should avoid eating high amounts of fat for long periods. A high-fat diet can slow bile production and usage, leading to stagnant bile that turns into sludge and gallstones. While gallstones are often composed of cholesterol, the main source of this type of gallstone is excessive protein consumption. The more excess protein, the more congestion in the liver, eventually leading to fatty liver conditions and gallstone formation.

Healthy fat intake provides cholesterol for bile production, but excessive fat, particularly animal fat, yields cholesterol buildup in the liver, which can lead to gallstone development. However, dietary cholesterol promotes gallbladder contractions to prevent bile from stagnating, thickening, and forming gallstones.

Any rapid weight loss diet promotes gallstone formation, and a ketogenic diet tends to promote rapid weight loss. Instead, it is advised that you lose excess weight in a sustainable, healthy way, at a rate of no more than two pounds per week.

If you have gallstones, eating fat may initially lead to some gallstone pain. If you wish to follow a ketogenic diet, you may need to introduce it slowly or go onto the diet once the gallstones have been removed or dissolved. A review of studies from 2014 shows that high-fat diets appear to prevent gallstone formation, suggesting a good long-term benefit.

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