Ketogenic Diet: Is It Safe Or A Health Risk?

The ketogenic diet, or keto diet, is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The diet typically consists of 70% to 80% fat, with only moderate amounts of protein and very few carbohydrates. This strict carb reduction forces the body to use fat for energy instead of glucose, a process known as ketosis. While the keto diet has been praised for its weight loss benefits, there are also several risks and side effects associated with it.

What are the benefits of the keto diet?

The keto diet has been shown to have many benefits, but it is not suitable for everyone. Here are some of the advantages of this low-carb, high-fat diet:

Weight Loss

The keto diet is well-known for its ability to promote weight loss. By reducing carbohydrate intake, the body is forced to use fat as its primary fuel source, leading to a decrease in overall body fat. This is particularly effective for those with obesity, as rapid weight loss can be achieved and maintained in the short term.

Improved Insulin Sensitivity and Blood Sugar Control

The keto diet has been found to improve insulin sensitivity and reduce blood sugar levels, making it beneficial for people with type 2 diabetes, prediabetes, and metabolic syndrome. It can also lower the risk of developing type 2 diabetes.

Neuroprotective Effects and Improved Cognitive Function

The keto diet has been linked to improved cognitive function and reduced symptoms of Alzheimer's disease. Additionally, it was originally used to treat epilepsy and has been shown to reduce the frequency and intensity of seizures.

Heart Disease Risk Factors

The keto diet can improve risk factors for heart disease, including body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar. However, it is important to note that the keto diet is typically high in saturated fat, which may increase "bad" LDL cholesterol and the risk of heart disease.

Other Potential Benefits

The keto diet is being studied for its potential benefits in treating various conditions, including cancer, polycystic ovary syndrome, Parkinson's disease, and traumatic brain injuries. It may also provide metabolic improvements, such as reduced insulin resistance and lower cholesterol and triglyceride levels.

While the keto diet offers these potential benefits, it is important to consult a healthcare professional before starting this or any other diet, as it may not be suitable for everyone.

What are the risks of the keto diet?

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits. However, it is not without its risks. Here are some of the potential dangers of following a ketogenic diet:

• Nutrient deficiencies: The keto diet restricts fruits, vegetables, grains, and legumes, which are excellent sources of essential vitamins, minerals, and fibre. This restriction can lead to deficiencies in micronutrients like selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The liver has to work hard to produce ketones, and a keto diet, with its high-fat content, can put additional strain on the liver, potentially worsening existing liver conditions.
• Kidney problems: The kidneys play a crucial role in metabolising protein, and the high protein content of the keto diet may overload them. This is of particular concern for those with pre-existing kidney issues.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to digestive issues such as constipation.
• Fuzzy thinking and mood swings: The brain typically functions best when fuelled by glucose from carbohydrates. A low-carb diet like keto may cause confusion and irritability.
• Increased risk of heart disease: The keto diet is typically high in saturated fat, which has been linked to an increased risk of heart disease. It is also associated with elevated levels of "bad" LDL cholesterol, another risk factor for heart disease.
• Dehydration: The keto diet can lead to dehydration, which may cause symptoms such as headaches, dry mouth, bad breath, fatigue, and nausea.
• Electrolyte disturbances: Due to water loss, individuals on a keto diet may experience electrolyte imbalances.
• Hypoglycaemia: The keto diet can result in low blood sugar levels, especially in those with diabetes or blood sugar management issues.
• Weight regain: While the keto diet may lead to initial weight loss, discontinuing the diet may result in weight regain.
• Not suitable for everyone: The keto diet is not recommended for individuals with kidney or liver disease, those under 18 or elderly, pregnant or nursing individuals, and people with certain pre-existing medical conditions. It can also be challenging to follow due to its restrictive nature and limited food choices.

What foods are allowed on a ketogenic diet?

The ketogenic diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass.

Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can help increase feelings of fullness and protect eye health.

Dairy

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them great for the keto diet. Cheese is high in saturated fat, but it hasn't been shown to increase your risk of heart disease. Greek yogurt and cottage cheese are also nutritious, high-protein foods that can be eaten in moderation on keto.

Plant-Based Milk

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk. Choose unsweetened versions, as sweetened options have too much sugar.

Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are good options. Other keto-friendly vegetables include avocados, olives, summer squashes, peppers, and non-starchy vegetables like onions, garlic, mushrooms, cucumber, and celery.

Fruits

Most fruits are too high in carbs for the keto diet, but berries are an exception. Berries are low in carbs and high in fiber, and they are loaded with antioxidants that may reduce inflammation and protect against disease.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce your risk of heart disease. Choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.

Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can lower your risk of diabetes. They contain caffeine, which can increase your metabolism and improve your physical performance, alertness, and mood.

Healthy Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are good fats to include in the keto diet.

What foods are avoided on a ketogenic diet?

The ketogenic diet is a low-carb, high-fat diet that has been used to treat specific medical conditions. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs.

Refined Carbs and Starches

Refined carbohydrates and starches, such as bread, pasta, rice, wheat, corn, and oats, are typically restricted on a ketogenic diet due to their high carbohydrate content. These foods can impact blood sugar levels and hinder the body's ability to enter ketosis.

Sugary Foods and Sweets

Candies, pastries, sugary drinks, and other sweet treats are not recommended on a keto diet. These foods cause a rapid increase in insulin levels, which hinders fat burning and promotes fat storage, making it difficult to achieve and maintain ketosis.

Starchy Vegetables

Starchy vegetables like potatoes, yams, corn, carrots, and other root vegetables are usually limited on a keto diet due to their high carbohydrate content.

Sweetened Dairy

Flavored or sweetened dairy products, such as chocolate milk, sweetened yogurt, and sweetened cottage cheese, should be avoided. These products add to your overall carb count. Instead, opt for plain, full-fat, or unsweetened dairy options.

High-Carb Fruits

Fruits like bananas, grapes, mangoes, and other high-carb fruits are not recommended on a keto diet. However, berries, avocados, and coconut are lower in carbs and can be enjoyed in moderation.

Legumes and Beans

Legumes and beans, including lentils, chickpeas, and black beans, are high in carbohydrates and can potentially interrupt ketosis and cause blood sugar fluctuations.

Grains and Pseudocereals

Grains like quinoa and millet, as well as pseudocereals like buckwheat, are high in carbohydrates and may not fit within the daily carb allowance on a keto diet.

Alcoholic Beverages

Alcoholic drinks, especially those mixed with sugary syrups or sodas, can be high in carbohydrates. Additionally, the body prioritizes metabolizing alcohol over fats, which can delay or hinder ketosis.

High-Carb Sauces and Condiments

Condiments like ketchup, barbecue sauce, and sweet dressings are often loaded with sugar and starches, adding extra carbohydrates to your diet.

Low-Fat and Diet Products

Low-fat and diet products often contain added sugars and artificial sweeteners to compensate for the reduced fat content. These products can increase your carbohydrate intake and hinder ketosis.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils and trans fats are known to have negative effects on heart health and can contribute to inflammation. While there may not be a direct link to ketosis, avoiding these fats may promote overall health while on a keto diet.

It is important to note that the ketogenic diet is not suitable for everyone, and it is always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet, especially if you have a chronic health condition.

How do you follow the keto diet?

The keto diet is a high-fat, low-carbohydrate eating plan that has been used to treat specific medical conditions. It is also gaining attention as a potential weight-loss strategy.

• Know your food groups: When following a keto meal plan, you will be limiting your daily carbohydrate intake to 20-50 grams. Carbohydrates are found in bread, pasta, chips, cookies, candy, ice cream, beans, fruit, and vegetables. Meat and pure fats like butter and olive oil do not contain carbs.
• Get comfortable with fat: The keto diet involves eating a lot of fat. Start making small adjustments to your diet, like ordering a burger wrapped in lettuce leaves instead of a bun, or choosing green vegetables instead of fries.
• Moderate your protein intake: Protein can be converted into glucose, so overeating protein can take your body out of ketosis. Keep your protein intake moderate.
• Learn to cook: High-carb processed foods are not allowed on the keto diet. Look for keto-approved recipes online or in cookbooks.
• Inform your family: The keto diet is often only done short-term (three to six months), so let your family know about your weight loss goals and assure them that your new diet is temporary.
• Understand the side effects: You may experience the "keto flu" when your body is adjusting to burning fat for energy instead of carbohydrates. This can include lethargy, mental fog, and constipation or diarrhea.
• Increase your electrolytes: In ketosis, your kidneys excrete more water and electrolytes, so make sure you are getting enough sodium and potassium.
• Know when to stop: The keto diet is not meant to be a long-term solution. It is recommended by experts that you keep it short-term.
• Have a plan for after: The goal of the keto diet is to shift your diet to a healthier pattern that involves eating less bread, pasta, flour, and sugar, and more non-starchy vegetables.

Remember, it is best to consult a doctor or nutritionist before starting the keto diet, as it involves drastic changes to your daily diet.

Frequently asked questions