Keto Diet: Healthy Or Harmful?

The ketogenic diet is a high-fat, low-carb, and moderate-protein eating plan that has gained popularity for its potential benefits for weight loss and blood sugar control. While it has been shown to be effective for weight loss, there are some concerns about its long-term health effects. The keto diet involves getting up to 80% of daily calories from fat, and some sources of fat are healthier than others. It is important to choose fats from nutrient-dense, whole foods and avoid those that come from ultra-processed oils, meats, and fried foods.

Keto's health benefits

Ketos Health Benefits

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. Here are some of the key advantages of following a keto diet:

Weight Loss

The keto diet can be an effective way to lose weight and lower the risk of diseases. Research shows that it may be as effective for weight loss as a low-fat diet, and it can lead to a reduction in diastolic blood pressure and triglyceride levels. One review found that a very low-carb, ketogenic diet resulted in slightly more weight loss than a low-fat diet over the long term.

Blood Sugar Control

The keto diet can help stabilise blood sugar levels and aid in weight loss for people with type 2 diabetes. It may also reduce the need for certain blood sugar medications. One study found that a ketogenic diet improved insulin sensitivity by 75% in people with type 2 diabetes.

Improved Heart Health

The keto diet can help improve risk factors for heart disease, including body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar. While the diet is high in fat, it is important to focus on healthy fats, such as avocados, olive oil, nuts, and seeds, and limit saturated fats, which can increase the risk of heart disease.

Neurological Benefits

The ketogenic diet was originally developed to treat neurological diseases such as epilepsy. Studies have shown that the diet can significantly reduce seizures in epileptic children. It has also been found to improve symptoms of Alzheimer's disease and slow its progression. Additionally, the keto diet may improve symptoms of Parkinson's disease and traumatic brain injuries, although more research is needed in these areas.

Other Potential Benefits

The keto diet has also been explored as a possible additional treatment for cancer, as it may help slow tumour growth. It can also help reduce insulin levels, which may play a key role in polycystic ovary syndrome.

While the keto diet offers these potential health benefits, it is important to note that it may not be suitable for everyone and should be undertaken with caution. It is always recommended to consult a healthcare professional before starting any new diet, especially one as restrictive as keto.

What to eat on keto

The keto diet is a high-fat, low-carbohydrate diet that aims to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. Typically, the keto diet limits carbs to 20-50 grams per day. While this diet may be challenging, it allows people following it to eat many nutritious foods. Here are some of the foods that can be eaten on a keto diet:

Animal Proteins

Fish and shellfish are keto-friendly, being rich in B vitamins, potassium, and selenium, while also being carb-free. Salmon, sardines, mackerel, and other fatty fish are high in omega-3 fats, which are associated with lower insulin levels and improved brain health. Meat and poultry are also staple foods on the keto diet, being carb-free and rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most types are low in carbs and high in fat and protein. Plain Greek yogurt and cottage cheese are also good options, being high in protein and calcium. Cream and half-and-half are also keto-friendly, being very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also suitable, as long as they are not oat milk.

Green Leafy Vegetables

Dark leafy greens, such as spinach, kale, and collard greens, are excellent for keto, being extremely low in carbs while also being rich in vitamins, minerals, and antioxidants. Other keto-friendly vegetables include salad greens, cooking greens, herbs, peppers, summer squashes, avocados, and olives.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, particularly raspberries and strawberries, are also good options, being low in carbs and high in fiber and antioxidants. Other plant foods that can be eaten on keto include shirataki noodles, dark chocolate, and cocoa powder, and healthy oils such as olive oil, coconut oil, avocado oil, butter, and ghee.

Beverages

Unsweetened coffee and tea are healthy, carb-free drinks that can be enjoyed on the keto diet. Unsweetened sparkling water is also a good keto-friendly alternative to soda.

What not to eat on keto

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically cutting down on carbohydrate consumption and replacing those calories with fat. This puts your body in a metabolic state called ketosis, where it burns fat instead of carbohydrates for energy.

Starchy Vegetables

Starchy vegetables such as potatoes, sweet potatoes, corn, and beets are too high in carbohydrates for the keto diet. One medium sweet potato, for example, has about 20 grams of net carbs. Other starchy vegetables with slightly fewer carbs per serving include carrots and beets.

Bread, Pasta, Rice, and Other Refined Carbs

Refined high-carb foods like white bread, pasta, rice, pastries, and tortillas are also not keto-friendly. Just one slice of white sandwich bread contains almost 3 grams of net carbs. These foods could prevent you from reaching or maintaining a ketogenic state.

Fruit

Most fruits are too high in carbohydrates for the keto diet. This includes mangoes, bananas, grapes, and raisins. Even a single banana can contain more than 20 grams of net carbs. Berries are generally a better option, as they are lower in carbs and high in fiber.

Legumes

Legumes like beans, lentils, and chickpeas are challenging to incorporate into a keto diet due to their high carbohydrate content. Green beans and black soybeans are the lowest in carbs and may be included in small amounts.

Grains

Grains like quinoa, millet, and cereal are too high in carbohydrates to be included in a keto diet. Even whole-wheat pasta and bean-based pasta are high in carbs. A slice of bread has an average of 11 grams of carbs.

Honey, Syrup, and Sugar

Honey, syrup, and sugar are all high in carbohydrates and low in nutrients. Honey, for instance, has 17 grams of carbs per tablespoon. These can easily increase your daily carb count and cause blood sugar spikes.

Fruit Juice

Fruit juice is high in fast-digesting carbs that can spike your blood sugar. Even 100% fruit juice is not suitable for the keto diet.

Soda

Soda is essentially sugar water and provides zero nutrition while being high in carbohydrates. A single can of Coca-Cola contains 39 grams of carbs.

Glazed or Honey-Baked Ham

Honey-baked ham is baked with a honey-butter blend and coated in a spiced sugar mix. The high sugar content can prevent you from reaching or maintaining ketosis.

Light or Low-Fat Margarine

Light or low-fat margarine is often used in weight loss diets, but it is not suitable for the keto diet as it is low in fat. Unsalted butter or regular margarine are better options.

Dried Fruit or Trail Mix

When fruit is dried, its sugar is concentrated, resulting in high levels of carbohydrates in small serving sizes. A single pitted Medjool date has 18 grams of carbs. Trail mix often includes dried fruit, chocolate chips, candies, or sugar-coated nuts, making it another food to avoid.

Low-Fat Diet Foods

Foods marketed as low-fat tend to be high in sugar to compensate for the lack of fat. This includes low-fat or fat-free yogurt, mayonnaise, salad dressings, peanut butter, and milk. Full-fat options are generally better for the keto diet.

The different types of keto diets

The ketogenic, or keto, diet is a low-carb, high-fat diet that has been used to help treat epilepsy and is popular for its weight-loss benefits. While the standard keto diet is the most researched and recommended version, there are several other types of keto diets that have emerged, including:

Strict Keto Diet

The strict version of the keto diet is the original diet created in the 1920s to help treat seizures in people unresponsive to medication. It allows for the lowest amount of carbs, with 90% of daily calories coming from fat, 6% from protein, and just 4% from carbs.

Standard Keto Diet

This is the most common approach to keto, involving getting 75% of calories from fat, 20% from protein, and 5% from carbs. This usually means limiting carb intake to about 20-30 grams of carbs per day.

Targeted Keto Diet

The targeted keto diet is designed for athletes looking to improve their performance. It involves following the standard keto diet and then consuming about 25 grams of carbs 30-45 minutes before exercising. The idea is to have just enough carbs to fuel the workout and still be able to return to ketosis easily after cooling down.

High-Protein Keto Diet

This version of the keto diet calls for a higher intake of protein, with about 30% of calories coming from protein, 65% from fat, and 5% from carbs. It is meant for those who need protein to help protect muscle mass, such as bodybuilders and older individuals.

Cyclical Keto Diet

Also known as keto cycling, this version of the keto diet involves cycling in and out of keto, usually staying on the diet for five days followed by one or two days with more carbs. This approach is intended for those who have a tough time sticking to the standard keto diet.

Lazy Keto Diet

The lazy keto diet is designed to make the standard keto diet easier to follow. Instead of tracking calories, fat, and protein intake, individuals on this diet only track their carb intake. As long as carb intake stays low enough, usually below 50 grams per day, one will stay in ketosis and see similar results to the standard keto diet.

Mediterranean Keto Diet

The Mediterranean keto diet combines the standard keto diet with elements of the Mediterranean diet, such as an emphasis on fatty fish and olive oil. This version focuses on the quality of fats being consumed, prioritizing monounsaturated fatty acids and omega-3s, which may help lower LDL cholesterol and reduce inflammation.

Keto 2.0

Keto 2.0 is a lower-fat version of the standard keto diet, with 50% of calories coming from fat, 30% from protein, and 20% from carbs. This version is intended for those who want to lose weight but find it difficult to stick to the very low carb amounts in the standard keto diet.

Dirty Keto Diet

The dirty keto diet has the same macronutrient distribution as the standard keto diet, but the source of these macros can come from any kind of food, including highly processed and prepackaged meals.

Clean Keto Diet

Swinging in the opposite direction of the dirty keto diet is the clean keto diet, which focuses on sourcing the healthiest versions of foods. This approach involves looking for terms like "organic," "grass-fed," and "cold-pressed" and prioritizing whole plant foods.

The side effects of keto

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it may be beneficial for some people, it also has several potential side effects that should not be overlooked. Here are some detailed paragraphs on the side effects of the keto diet:

Dehydration and Kidney Problems:

One of the early side effects of the keto diet is dehydration. As the body enters a state of ketosis, it experiences water loss before fat loss. This can lead to symptoms such as dark-colored urine and increased thirst. In addition, the high-fat, animal-based foods encouraged in the keto diet can lead to kidney stones and long-term kidney damage. The diet may also worsen metabolic acidosis and increase the risk of ketoacidosis, a serious condition where too many ketones build up in the blood.

Gastrointestinal Issues:

Constipation is a common side effect of the keto diet, often due to a lack of fiber and fluids. Diarrhea is also frequent, potentially due to the body's difficulty in absorbing the high-fat content of the diet. Other gastrointestinal issues include nausea and vomiting.

Vitamin and Mineral Deficiencies:

The keto diet restricts many fruits and vegetables, which can lead to vitamin and mineral deficiencies. This includes folate, thiamin, and vitamins A, B6, B12, C, E, and K. These nutrients are essential for various body functions, including bone health, metabolism, and red blood cell production.

Reduced Athletic Performance:

The keto diet may negatively affect athletic performance, especially in the initial stages. Research has shown that participants performed worse on high-intensity exercises after being on a ketogenic diet for a short period. This is likely due to the body's transition to using fat as its primary energy source instead of carbohydrates.

Keto Flu and Mood Swings:

Adopting the keto diet can lead to a set of symptoms known as the "keto flu," including decreased physical performance, headaches, fatigue, muscle aches, and nausea. These symptoms usually subside within a few days to a week as the body adapts to the new fuel source. In addition, the low-carb nature of the diet may impact the production of serotonin, a brain chemical that regulates mood, sleep, and appetite, potentially leading to mood swings.

Heart-Related Issues:

The keto diet's emphasis on high-fat content, especially saturated fats, can increase LDL cholesterol levels, which are linked to an increased risk of heart disease and strokes. While some studies suggest that certain high-fat dairy products may not negatively impact heart health, the overall effect of the keto diet on heart health is still a subject of debate.

The keto diet has potential benefits, but it is not without risks. It is always advisable to consult a healthcare professional before starting any diet, especially one as restrictive as keto.

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