Madeleine Hull
The keto diet is a popular, low-carb, high-fat diet that people use to lose weight and improve their overall health. However, there is some concern that the keto diet may raise cholesterol levels. Some studies have shown that the keto diet can lead to a modest increase in cholesterol levels, while others have found that it can cause a significant elevation in cholesterol levels, particularly in individuals with a genetic predisposition to cholesterol metabolism dysregulation. Additionally, the keto diet is typically high in saturated fats and animal products, which may contribute to an increase in cholesterol levels. While the keto diet may not be suitable for everyone, it is generally considered safe and healthy for most people. However, it is important to consult with a healthcare professional before starting any new diet, especially if you have pre-existing health conditions such as high cholesterol.
| Characteristics | Values |
|---|---|
| Effect on total cholesterol levels | Most research suggests that keto diets can help lower total cholesterol in the long term. However, in the short term, total cholesterol levels may increase. |
| Effect on LDL ("bad") cholesterol levels | Keto diets are associated with an increase in LDL cholesterol levels, especially in individuals with a genetic predisposition to cholesterol metabolism dysregulation. |
| Effect on HDL ("good") cholesterol levels | Keto diets can help increase HDL cholesterol levels. |
| Effect on triglyceride levels | Keto diets may help lower triglyceride levels, especially in individuals with insulin resistance, type 2 diabetes, and/or abdominal obesity. |
| Effect on cardiovascular health | There is conflicting evidence regarding the effect of keto diets on cardiovascular health. Some studies suggest that keto diets may increase the risk of cardiovascular events, while others report improvements in cardiovascular biomarkers. |
| Individual variation | The effect of a keto diet on cholesterol levels can vary depending on individual factors such as genetics and overall health. It is recommended to consult a healthcare professional before starting a keto diet. |
| Dietary considerations | To avoid raising cholesterol levels on a keto diet, it is recommended to limit saturated fats, artificial trans fats, processed meats, and fried foods, while increasing monounsaturated fats (e.g., avocados, olive oil, nuts) and fiber-rich foods. |
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What You'll Learn
The keto diet may raise bad cholesterol
The keto diet has become an increasingly popular tool for weight loss and improving overall health and well-being. The diet involves restricting total carbohydrate intake to 20-50 grams per day, forcing the body to shift from using glucose as its main energy source to using ketone bodies, which are derived from the breakdown of fats. While the keto diet is generally considered safe and suitable for most people, there are some concerns about its potential impact on cholesterol levels, specifically the possibility that it may raise "bad" LDL cholesterol.
Several studies have found that the keto diet can lead to an increase in LDL cholesterol levels, particularly in the short term. One study showed that patients on the keto diet for an average of 12.3 months had an average increase in their LDL cholesterol level of 187 mg/dL, representing a 245% increase. Another study compared the effects of a keto diet and a diet low in added sugars and found that the keto diet was associated with raised "bad" LDL cholesterol. Similarly, a case series published in PMC described a modest elevation in cholesterol in keto diet participants, with some patients labelled as "hyper-responders" who developed a significant elevation in their cholesterol levels.
However, it is important to note that the impact of the keto diet on cholesterol levels may vary depending on individual factors. Some people may need to adjust their keto diet to avoid raising their cholesterol levels, especially those with pre-existing high cholesterol levels. If you have high cholesterol and are considering the keto diet, it is recommended to consult a healthcare professional to determine if the diet is suitable for you based on your specific cholesterol levels and overall health. Additionally, certain modifications to the keto diet, such as avoiding artificial trans fats, processed meats, and fried foods, may help mitigate the potential impact on cholesterol levels.
While the keto diet may have some benefits, it is not without its risks. In addition to the potential impact on cholesterol levels, the keto diet has been associated with negative metabolic changes and harmful effects on gut health, including reduced "good" gut bacteria. Furthermore, the high-fat nature of the keto diet may lead to an increased consumption of saturated fats, which have been linked to elevated LDL cholesterol levels. Therefore, it is crucial to carefully consider the potential benefits and risks of the keto diet and consult a healthcare professional before making any significant dietary changes.
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The keto diet may harm gut health
The keto diet has been shown to be generally healthful and safe for most people, and it can even help lower cholesterol levels in the long term. However, some people may need to adjust their keto diet to avoid raising their cholesterol levels. For example, it is recommended to avoid artificial trans fats, processed meats, and fried foods, as these foods may increase the risk of heart disease.
The keto diet eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes, which are also high in fiber, an essential nutrient for digestion. Fiber helps maintain bowel regularity and is thought to protect against digestive disorders such as hemorrhoids, stomach ulcers, gastroesophageal reflux disease (GERD), and diverticulitis. The keto diet's low fiber intake may harm the health of the gut microbiome, potentially increasing inflammation and reducing the concentration of good bacteria.
However, it is important to note that research on the effects of the keto diet on gut health yields mixed results. Some studies suggest that the keto diet could benefit digestive health by reducing inflammation and helping treat some digestive disorders. A 6-month study in 59 people found that a low-carb diet decreased several markers of inflammation to a greater extent than a low-fat diet.
In conclusion, while the keto diet may offer certain health benefits, it is important to consider its potential impact on gut health. More research is needed to fully understand how the keto diet affects the gut microbiome, but in the meantime, it is recommended to include a variety of gut-friendly, high-fiber foods when following a keto diet to promote digestive health.
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The keto diet may not be suitable for everyone
The keto diet is likely not the best option for people with kidney disease, liver disease, familial hypercholesterolemia (high cholesterol levels inherited from family), or fat-induced lipemia, because the diet may worsen these conditions. It is also not recommended for people with type 1 diabetes due to the increased risk of diabetic ketoacidosis and possible hypoglycemia.
Some studies have shown that the keto diet can lead to a dramatic elevation of LDL (bad) cholesterol levels, especially in patients with a genetic predisposition to cholesterol metabolism dysregulation. However, other studies suggest that the keto diet can help lower total cholesterol and LDL cholesterol levels in the long term, while raising HDL (good) cholesterol levels.
It is important to consult a healthcare professional before starting the keto diet to ensure that it is suitable for your individual needs and health status. Proper care and management by a skilled medical doctor are necessary to mitigate the potential risks associated with the keto diet. Additionally, it is crucial to be educated on heart-healthy sources of fat to avoid consuming excessive amounts of saturated fats that can increase the risk of heart disease.
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The keto diet may help lower total cholesterol
The keto diet has become increasingly popular as a rapid weight-loss tool. The diet involves restricting your total carbohydrate intake to 20–50 grams per day, which forces your body to shift from using glucose as its main source of energy to using ketone bodies, a type of chemical formed from the breakdown of fat.
While the keto diet is generally considered safe and suitable for most people, there is some concern that it may lead to an increase in cholesterol levels, particularly in individuals with a genetic predisposition to cholesterol metabolism dysregulation. However, most research suggests that keto diets can help lower total cholesterol and LDL (bad) cholesterol levels while raising HDL (good) cholesterol levels.
One study found that patients on the keto diet for an average of 12.3 months had an average increase in their LDL cholesterol level of 187 mg/dL, representing a 245% increase. However, it is important to note that when these patients discontinued the keto diet, their LDL cholesterol levels decreased by an average of 174 mg/dL, representing a 220% decrease. Additionally, research suggests that the keto diet may be beneficial for individuals with insulin resistance, type 2 diabetes, and/or abdominal obesity, as it has the potential to decrease insulin resistance and improve triglyceride levels.
To avoid raising cholesterol levels on a keto diet, it is recommended to avoid artificial trans fats, processed meats, and fried foods. Instead, focus on including foods rich in monounsaturated fats, such as avocados, olive oil, nuts, and nut butters. Additionally, include polyunsaturated fats like omega-3 fats, found in flax seeds, chia seeds, walnuts, and fatty fish like salmon, as they may help lower triglyceride levels and increase HDL cholesterol. Lastly, ensure your diet is high in fiber by including nuts, seeds, berries, and low-carb vegetables.
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The keto diet may not be suitable for the long term
The keto diet is a medical diet that comes with serious risks and is not a sustainable lifestyle. It is best used as a short-term solution to jump-start weight reduction. The diet is advertised as a weight-loss wonder, but it is a restrictive diet that is difficult to sustain. Weight regain is almost inevitable once the diet is stopped, and this yo-yo pattern can be harmful.
The keto diet can also be dangerous to your health in the long term. It is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. It can also lead to nutrient deficiencies, especially if you are not eating a wide variety of fruits and vegetables. The diet could also make any existing liver or kidney conditions worse.
The keto diet can also cause your blood pressure and blood sugar to drop, which can be dangerous for people with diabetes. It may also damage athletes' strength and fitness. The diet can also affect the heart and arteries, with people on low-carb diets more likely to develop atrial fibrillation (AFib) compared to those who eat moderate amounts.
Most research is observational, and there is not enough long-term research to know the full effects of the keto diet over extended periods. If you are considering the keto diet, it is important to talk to a doctor and a registered dietitian to ensure it is suitable for you.
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Frequently asked questions
The keto diet is generally healthy and safe for most people and can be used to lose weight and improve overall health and well-being. However, it may not be suitable for people with kidney disease, liver diseases, familial hypercholesterolemia, or fat-induced lipemia.
The keto diet, short for ketogenic diet, involves restricting your total carbohydrate intake to 20-50 grams per day, which forces your body to shift from using glucose as its main source of energy to using ketone bodies, a type of chemical formed from the breakdown of fat.
Research suggests that the keto diet can initially raise total and LDL (bad) cholesterol levels in the short term. However, in the long term, both total and LDL cholesterol levels fall, while HDL (good) cholesterol levels rise.
If you have high cholesterol levels and are interested in trying the keto diet, it’s important to consult a healthcare professional to determine if the diet is suitable for you based on your particular cholesterol levels and overall health.
If you have high cholesterol, consider avoiding artificial trans fats, processed meats, and fried foods on the keto diet, as these foods may increase your risk of heart disease.
