Keto Diet: Friend Or Foe To Your Blood Work?

The ketogenic (keto) diet has been a popular topic in recent years, with many people adopting it for weight loss and other potential health benefits. This diet involves a significant reduction in carbohydrate intake, which shifts the body's fuel source from glucose to fat, resulting in a state called ketosis. While keto can lead to weight loss and increased energy, it's important to understand its impact on various aspects of health, including blood work. Blood tests can provide valuable insights into metabolic changes and potential risks associated with the keto diet. In this article, we will explore the effects of keto on blood work, including cholesterol, triglycerides, blood sugar, and inflammation markers, to help individuals make informed decisions about their health and diet choices.

Keto and blood pressure

The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. Typically, the keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. The diet restricts carbohydrates to under 50 grams per day, which is significantly lower than the average daily intake of 45% of total macronutrients.

Blood Pressure and the Keto Diet

Blood pressure is a measure of the force exerted on the veins and arteries in the body. The systolic blood pressure is the pressure when the heart beats, and the diastolic blood pressure is the pressure in between beats. An adult with average blood pressure will have a reading of around 120 (systolic) and 80 (diastolic). High blood pressure, or hypertension, is when the systolic pressure is above 130, or the diastolic pressure is above 80.

The keto diet has been proposed as an effective lifestyle intervention for metabolic syndrome, which includes hypertension. The keto diet can help to lower blood pressure by reducing body weight and fat mass. Obesity is a leading cause of hypertension, so shedding excess fat can help to lower blood pressure. The keto diet is also associated with increased energy expenditure and lowered insulin levels, which contribute to fighting hypertension.

Several studies have compared the effects of the keto diet on blood pressure with other diets, including the Zone diet, the LEARN diet, and the Ornish Diet. These studies found that the keto diet was more effective in improving systolic blood pressure than these other diets. Another study compared the keto diet to a low-fat diet and the blood pressure medication Orlistat and found that blood pressure improved in the keto group, while it rose in the low-fat and Orlistat group.

However, there is limited research on the long-term effects of the keto diet on blood pressure. While the keto diet can be effective in the short term, the benefits may fade over time. Additionally, the keto diet may raise levels of LDL cholesterol, which can increase the risk of heart disease.

Precautions and Considerations

The keto diet is not suitable for everyone. Pregnant people or those who may become pregnant should not follow the keto diet. People with chronic kidney disease should also avoid the keto diet. If you already have low blood pressure, ketosis may lower your blood pressure to dangerously low levels.

The keto diet can also be difficult to follow and may lead to nutritional deficiencies if not carefully managed. It may exclude important vitamins, minerals, and antioxidants found in fruits, starchy vegetables, and whole grains. As with any radical dietary change, it is important to consult a doctor or medical professional before starting the keto diet.

Keto and blood sugar

The keto diet is a high-fat, low-carb diet that can be beneficial for people with type 2 diabetes. By reducing carbohydrate intake, the keto diet lowers blood glucose levels and helps manage diabetes symptoms. Here's how it works and what you need to know about keto and blood sugar:

How Keto Affects Blood Sugar

When you follow a keto diet, your body enters a state called ketosis or ketogenesis. This happens when your body doesn't have enough glucose (blood sugar) from carbohydrates to use for energy, so it starts burning fat for fuel instead. As your body breaks down fat, it produces ketones, which become the main energy source for your body and brain.

The keto diet typically consists of 70% to 80% fats, 10% to 20% proteins, and only 5% to 10% carbohydrates. This drastic reduction in carbohydrates can lead to lower blood glucose levels, which is beneficial for people with type 2 diabetes.

Benefits of Keto for Blood Sugar Management

The keto diet has several potential benefits for blood sugar management:

• Improved blood glucose control: The keto diet can help stabilize blood sugar levels by reducing the spikes caused by carbohydrates. This is especially beneficial for people with type 2 diabetes, as it can help manage their symptoms and reduce the need for insulin.
• Weight loss: The keto diet is known for its potential weight loss benefits. Losing weight can also help improve blood sugar control and reduce the risk of diabetes-related complications.
• Reduced insulin levels: The keto diet can lead to lower insulin levels, which is beneficial for people with type 2 diabetes as it helps manage blood sugar spikes.
• Enhanced metabolic flexibility: A well-crafted keto diet can improve your body's ability to switch between using glucose and ketones for energy, providing more stable energy levels.

Considerations and Potential Risks

While the keto diet can be beneficial for blood sugar management, there are some considerations and potential risks to keep in mind:

• Individual variability: The impact of the keto diet on blood sugar can vary from person to person. It's important to monitor your blood sugar levels regularly and work with a healthcare professional to determine the right carb intake for your specific needs.
• Physiological insulin resistance: The keto diet can lead to temporary physiological insulin resistance, where the body overreacts when carbs are introduced. This is different from pathological insulin resistance, which is a disease state.
• Nutrient deficiencies: The keto diet may be lower in certain nutrients, such as fiber and specific vitamins, so it's important to ensure you're still getting adequate nutrition.
• Difficulty sustaining the diet: The keto diet can be challenging to maintain in the long term due to its restrictive nature. This may impact its effectiveness for blood sugar management.
• Potential health risks: The keto diet may be associated with certain health risks, such as high cholesterol and low bone density. It's important to discuss the potential risks with your doctor before starting the diet.

In conclusion, the keto diet can be a powerful tool for blood sugar management, especially for people with type 2 diabetes. However, it's important to approach it with caution and under the guidance of a healthcare professional. Regular monitoring of blood sugar levels and ketone levels is essential to ensure the diet is working as intended and not causing any negative effects.

Keto and inflammation

The ketogenic diet is a low-carb, high-fat diet that has been known to benefit epilepsy and other neurological illnesses. The diet works by prompting the body to switch its primary source of fuel from carbohydrates to fats. This metabolic state is called ketosis, and it is achieved when the liver breaks down fats to produce chemicals called ketones.

Reducing Inflammation

The keto diet has been found to reduce inflammation in the body, which can help manage chronic pain. This is because the diet reduces inflammation, oxidative stress, and sensitivity within the nervous system. Research has also shown that ketogenic diets can increase the production of adenosine, a molecule that is involved in communication between nerve cells and can impact DNA methylation.

Inflammatory Markers

A study investigating the effects of a ketogenic diet on inflammation-related markers found that the diet lowered levels of Tumor Necrosis Factor-alpha (TNF-α) and Interleukin 6 (IL-6) compared to control groups. These markers are associated with inflammation in the body.

Brain Inflammation

Ketogenic diets may also work to lower inflammation in the brain, according to research by scientists at the University of California, San Francisco. The high-fat, low-carbohydrate regimen changes the way the body uses energy, which can reduce harmful brain inflammation following stroke and brain trauma.

Long-term Sustainability

While the keto diet has been shown to have benefits for reducing inflammation, it can be difficult to follow in everyday life and may not be sustainable for everyone in the long term. It is important to consult with a healthcare provider or dietitian to determine if the keto diet is a good fit for your individual needs and circumstances.

Keto and cholesterol

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. The keto diet is associated with a shift in the body's energy source from carbohydrates to fats, a state known as ketosis. While the keto diet offers several potential health benefits, its impact on cholesterol levels, particularly low-density lipoprotein (LDL) or "bad" cholesterol, has been a subject of concern and debate.

Cholesterol Basics

Before delving into the relationship between keto and cholesterol, it's important to understand cholesterol. Cholesterol is a waxy alcohol that doesn't mix well with the watery medium of blood. To transport cholesterol through the bloodstream, the body packages it in lipoproteins, such as HDL (High-Density Lipoprotein) and LDL (Low-Density Lipoprotein). HDL is known as the "good" cholesterol as it helps remove excess cholesterol from cells and transports it to the liver for processing. On the other hand, LDL is considered "bad" cholesterol because it carries cholesterol to cells and can contribute to plaque buildup in arteries when present in excess.

Keto's Impact on Cholesterol

The high-fat nature of the keto diet has raised concerns about potential spikes in cholesterol levels, especially LDL cholesterol, which could increase the risk of heart disease. However, the effect of keto on cholesterol is not as straightforward as initially thought. While some studies show an increase in LDL cholesterol on low-carb diets, others report a decrease or no significant change. The impact of keto on cholesterol may depend on various factors, including diet quality, genetic factors, and individual health status.

Diet Quality

The type of fats consumed in a keto diet can influence cholesterol levels. Unhealthy choices, such as butter, coconut oil, and animal fats, are rich in saturated fats, which have been linked to adverse effects on heart health. In contrast, opting for heart-healthy unsaturated fats, like nuts, nut butter, seeds, avocado, and extra virgin oils, may yield different results. Some studies suggest that a keto diet high in healthy unsaturated fats and limited in unhealthy saturated fats can lead to a reduction in total cholesterol, an increase in HDL, a decrease in triglycerides, and favourable changes in LDL levels.

Genetic Factors

In some individuals with a genetic predisposition to cholesterol metabolism dysregulation, the keto diet may lead to a disproportionate elevation in cholesterol levels. These individuals, sometimes referred to as "Lean Mass Hyper-Responders," may experience dramatic increases in LDL cholesterol levels, potentially due to a combination of dietary, genetic, and metabolic factors. However, this phenomenon is not fully understood and requires further research.

Individual Health Status

The impact of the keto diet on cholesterol may also depend on an individual's health status. For people with normal triglyceride levels, keto is likely to have minimal or no effect on cholesterol. On the other hand, for those with insulin resistance, type 2 diabetes, and/or abdominal obesity, who often have elevated triglycerides, keto's low-carb nature may help decrease insulin resistance and improve triglyceride levels, which can have positive downstream effects on cholesterol levels.

While the keto diet has gained popularity for its potential health benefits, its impact on cholesterol, especially LDL cholesterol, is complex and varies across individuals. The choice of fats, genetic factors, and underlying health conditions all play a role in determining how keto influences cholesterol levels. Therefore, it is essential to consult a healthcare professional before adopting the keto diet, regularly monitor cholesterol levels, and prioritise heart-healthy fats within the diet.

Keto and weight loss

The keto diet is a popular choice for people looking to lose weight. The diet involves a significant reduction in carbohydrate intake and a concomitant increase in fat consumption, which induces a metabolic state called ketosis, where the body burns fat for energy instead of glucose. This shift in the body's primary energy source can lead to weight loss, but it is important to understand the underlying mechanisms and potential risks associated with the keto diet.

The keto diet aims to force the body to use a different type of fuel. By drastically reducing carbohydrate intake, typically to fewer than 20-50 grams of carbs per day, the body is deprived of its usual source of energy, glucose. As a result, the body turns to burning fat for fuel, a state known as ketosis. This metabolic shift can be challenging to achieve and may take a few days, during which individuals may experience side effects such as nausea and irritation.

One of the key mechanisms by which keto promotes weight loss is through appetite suppression. People tend to eat less on the keto diet, as the high-fat content of meals increases satiety and reduces hunger. Additionally, the low-insulin levels associated with keto lead to increased fat burning, further contributing to weight loss. The keto diet has also been shown to improve fat oxidative metabolism, helping to reduce body weight.

Potential Risks and Considerations

While the keto diet can be effective for weight loss, it is important to be aware of potential risks and considerations. Firstly, the diet can be challenging to adhere to due to the strict restriction of carbohydrates, which includes limiting the consumption of whole grains, fruits, and vegetables. It is important to ensure adequate nutrition and avoid potential deficiencies. Additionally, the keto diet may have adverse effects on the liver and heart, and it is crucial to consult with a healthcare professional before starting this or any other diet.

Furthermore, the keto diet may not be suitable for everyone. It is important to consider individual health conditions and consult with a healthcare provider to develop a personalized plan. For example, those with hypertension or at risk of developing it may benefit from the weight loss associated with keto, as it can lead to improvements in other metabolic markers such as inflammation, cholesterol levels, and blood pressure. However, a poorly planned "dirty keto" diet, lacking in vegetables, can be low in potassium and high in sodium, which can have adverse effects on blood pressure. Therefore, a well-formulated and appropriately supplemented keto diet is crucial.

Frequently asked questions