Keto Diet: Scientists Warn Of Potential Health Risks

The ketogenic diet is a high-fat, low-carb approach to eating that has become increasingly popular. While it is touted as a remedy for everything from infertility to type 2 diabetes and a way to lose weight, scientists are saying that it may be harmful to one's health. The diet is extremely regimented and difficult to stick to, and it may lead to nutrient deficiencies, digestive issues, poor bone health, and an increased risk of chronic diseases and early death.

The keto diet may cause nutrient deficiencies

The keto diet is a high-fat, moderate-protein, low-carbohydrate eating plan that is different from general healthful eating recommendations. The diet typically reduces total carbohydrate intake to less than 50 grams a day, with some people adhering to less than 20 grams a day. This means that many adherents curtail or eliminate fruits, vegetables, whole grains, and legumes while increasing consumption of animal products.

This shift in diet can lead to deficiencies in thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium. These deficiencies can lead to a host of frustrating daily health issues. For example, common symptoms of potassium deficiency – referred to medically as hypokalemia – include constipation, heart palpitations, and extreme fatigue. Magnesium deficiency leads to fatigue, muscle twitches and cramps, apathy, and high blood pressure.

Even when dieters focus on nutrient-dense foods, a ketogenic diet is reported to have multiple micronutrient shortfalls, often lacking in vitamin K, linolenic acid, and most water-soluble vitamins.

Dietary alternatives for a high-fat/no-carb diet

High-quality meats like grass-fed beef, pastured pork, poultry, and eggs will give your body the necessary B vitamins, iron, and phosphorus. Dark, leafy greens, broccoli, and avocados are good vitamin B2, B6, B7, calcium, and magnesium sources. Full-fat yogurt is a good way to get vitamin B1, calcium, and phosphorus. Salmon, canned sardines, and some plant-based milks (e.g., almond and coconut) are good sources of calcium.

It may lead to digestive issues and changes in gut bacteria

The keto diet can lead to digestive issues and changes in gut bacteria due to its restrictive nature. The diet is low in fibre, which is essential for healthy intestinal function, nutrient absorption, and immune function. The lack of fibre can also lead to constipation, which is a common side effect of the keto diet.

The keto diet is also associated with an increased risk of kidney stones. One review found that the diet's focus on animal-based and high-fat foods can lead to the formation of kidney stones, especially in those without kidney disease.

In addition, the keto diet can cause gastrointestinal issues such as nausea, vomiting, and diarrhoea. Diarrhoea is more frequent on the keto diet, potentially due to the body's difficulty in absorbing the high-fat content of the foods.

The restrictive nature of the keto diet can also lead to nutrient deficiencies. The diet may lead to a lower intake of important nutrients such as folate, thiamin, and vitamins A, B6, B12, C, E, and K. These vitamins and minerals are essential for various body functions and development, including bones, gums, metabolism, and red blood cells.

Overall, the keto diet's restriction on certain food groups can lead to digestive issues and changes in gut bacteria, which can have negative consequences for overall health and well-being.

It could cause dangerously low blood sugar

The ketogenic, or keto, diet is a high-fat, moderate-protein, and low-carbohydrate eating pattern. It involves reducing total carbohydrate intake to less than 50 grams per day, with some people consuming less than 20 grams per day. The keto diet is designed to induce weight loss by reducing the body's supply of glucose, which is the primary source of energy for all cells in the body, and encouraging the production of an alternative fuel source called ketones from stored fat.

One of the potential risks associated with the keto diet is the development of low blood sugar, or hypoglycemia. Hypoglycemia refers to a condition in which blood sugar levels drop below the normal range of about 70 milligrams per deciliter (mg/dL). While hypoglycemia is more common in individuals with diabetes, it can also occur in people without diabetes, including those following a keto diet.

The keto diet's severe restriction of carbohydrates can lead to lower blood sugar levels since carbohydrates are the body's primary source of glucose. Normally, when blood sugar levels drop too low, the body signals the liver to release stored glucose to raise blood sugar levels. However, if an individual has been on a keto diet for an extended period, their glucose stores in the liver may be depleted, resulting in the inability of the liver to release enough glucose into the bloodstream, leading to hypoglycemia.

Symptoms of hypoglycemia include weakness, shaking, moist skin or sweating, nightmares, bad dreams, restless sleep, headaches, seizures, dizziness, fatigue, and difficulty concentrating. Left untreated, severely low blood sugar levels can lead to a coma and even death.

It is important to note that hypoglycemia can be treated by consuming sugar or glucose. For children and adults experiencing hypoglycemia, it is recommended to consume sugar or glucose-containing foods or drinks, such as juice. If symptoms persist or the individual cannot eat or drink due to vomiting, medical attention should be sought immediately.

It may damage bone health

The ketogenic diet, or keto, is a high-fat, moderate-protein, and low-carbohydrate eating pattern. It involves reducing total carbohydrate intake to less than 50 grams per day, with some people consuming less than 20 grams. This diet encourages the body to burn fat for fuel, rather than relying on glucose, which is derived from carbohydrates.

Recent studies have indicated that the keto diet may have a detrimental effect on bone health. A small clinical trial, conducted by the Australian Institute of Sport and Harvard Medical School, suggested that a ketogenic diet may negatively impact bone health. The study involved 30 elite race walkers who followed a ketogenic diet for three and a half weeks. Blood tests were taken before and after the study period to measure bone mineral density.

The results indicated that the low-carb, high-fat diet had impaired the body's ability to form new bone and increased bone breakdown. This suggests that the keto diet may contribute to a decrease in bone density, which can increase the risk of fractures and bone-related injuries.

The implications of this study are significant, especially for those who engage in physical activities or sports that carry a risk of bone injuries. The authors of the study emphasized the need for further investigations into the long-term effects of the keto diet on bone health, stating that "given the injury risks and long-term outcomes underpinned by poor bone health in later life, additional investigations...are warranted."

If you are considering the keto diet, it is essential to consult with your healthcare provider and a registered dietitian to ensure you are meeting your nutritional needs. It is crucial to prioritize bone health, especially as we age, to maintain independence and a good quality of life.

While the keto diet may offer some benefits, such as weight loss or seizure reduction in epileptic patients, it is important to be cautious and aware of the potential risks, including the possible negative impact on bone health.

In conclusion, while the keto diet has gained popularity as a weight-loss strategy, scientific research suggests that it may not be the healthiest option and could potentially lead to bone health issues. More studies are needed to fully understand the long-term effects of keto on bone health, but in the meantime, it is essential to prioritize a well-rounded and nutritionally balanced diet for optimal bone health.

It may increase the risk of chronic diseases and early death

The ketogenic diet has been linked to an increased risk of chronic diseases and early death. The diet's high fat content, particularly saturated fats, has been associated with a higher likelihood of heart disease and strokes. The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. In fact, one study found that following a keto diet for 12 weeks led to a 35% increase in "bad cholesterol" in a group of young, fit CrossFit athletes. Furthermore, long-term ketogenic dieting has been directly linked with a 2x higher risk of heart disease or other negative cardiac events.

The keto diet can also lead to nutrient deficiencies, including vitamins and minerals such as folate, thiamin, vitamin A, B6, B12, C, E, and K, as well as calcium, magnesium, iron, and potassium. These deficiencies can cause a range of health issues, including constipation, heart palpitations, extreme fatigue, muscle twitches, and high blood pressure.

The diet's restriction of fresh fruits and vegetables, whole grains, and low-fat dairy can also impact long-term weight loss and overall health. The high-fat content and focus on animal-based foods can increase the risk of kidney stones and long-term kidney damage. Additionally, the keto diet has been linked to an increased risk of certain types of cancer.

The ketogenic diet's restrictive nature and potential for negative health consequences have led scientists and medical professionals to advise against its use for weight loss or long-term health. It is recommended that individuals consult a doctor and a registered dietitian before attempting a ketogenic diet, as it may not be safe or sustainable for everyone.

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