Keto Diet: Is It A Friend Or Foe?

The ketogenic diet, commonly known as the keto diet, is a low-carb, high-fat eating plan that has gained popularity in recent years. While it is often advertised as a weight-loss solution, the keto diet comes with several risks and potential side effects that people should be aware of before deciding to try it. The diet restricts carbohydrates and increases fat intake, leading to a state of ketosis where the body relies primarily on fat for energy instead of carbohydrates. While this can result in weight loss, there are also dangers associated with the keto diet that may impact a person's health negatively.

Keto may cause nutrient deficiencies

The keto diet is a low-carb, high-fat diet that is commonly used for weight loss. It restricts carbs and increases fat intake to induce ketosis, a metabolic state where the body relies on fat for energy instead of carbs. While this diet can lead to weight loss, it also carries certain risks, including the possibility of nutrient deficiencies.

The keto diet restricts several food groups, including nutrient-dense fruits, whole grains, and legumes. As a result, it may not provide sufficient amounts of essential vitamins and minerals. Some studies suggest that the keto diet may not provide enough calcium, vitamin D, magnesium, phosphorus, selenium, and vitamins B and C. Over time, this can lead to nutrient deficiencies.

For example, the keto diet may be lower in fiber due to the elimination of whole grains, which can lead to constipation. Additionally, fiber is essential for feeding beneficial gut bacteria, and a lack of it may negatively affect gut health.

Furthermore, the keto diet's emphasis on high-fat animal-based foods while excluding many fruits and vegetables can increase the risk of kidney stones. This is because a high intake of animal products can make the blood and urine more acidic, leading to increased calcium excretion in the urine.

To mitigate the risk of nutrient deficiencies, it is recommended to include a variety of healthy low-carb foods in the diet, such as avocados, nuts, and non-starchy vegetables. Additionally, consulting a dietitian can help in planning balanced meals and monitoring nutrient levels while on the keto diet.

It could lead to dangerously low blood sugar

The keto diet can be dangerous for people with diabetes, causing their blood sugar to drop to dangerously low levels. This is known as hypoglycemia, which is defined as a blood sugar level of less than 70 mg/dL. Even people without diabetes can experience hypoglycemia, but it is more common in those with the condition.

Hypoglycemia can be life-threatening and has a range of symptoms, including confusion, shakiness, fatigue, sweating, nightmares, bad dreams, restless sleep, headaches, seizures, dizziness, and fatigue. If left untreated, it can lead to a coma and even death.

Individuals with type 1 diabetes may be at a higher risk of hypoglycemia if they are taking insulin and not consuming enough carbohydrates. A study of 11 adults with type 1 diabetes who followed a ketogenic diet for over two years found that they experienced a median of almost one low blood sugar event per day.

Theoretically, this could also happen to individuals with type 2 diabetes who are taking insulin medications. As such, people with diabetes should monitor their blood sugar levels regularly and consult their doctor to see if medication adjustments are necessary.

While the keto diet may be effective for some people with type 2 diabetes, it is not suitable for everyone. It is important to consult a doctor or dietitian before starting any new diet, especially a restrictive one like keto, to ensure it is safe and appropriate for your individual needs and health goals.

May cause digestive issues

The keto diet can cause digestive issues and changes in gut bacteria. The diet restricts carbohydrates, making it difficult to meet your daily fibre needs. As a result, the keto diet can lead to digestive discomfort and constipation.

A 10-year study in children with epilepsy on the ketogenic diet found that 65% reported constipation as a common side effect. Fibre feeds the beneficial bacteria in the gut, and a healthy gut may help boost immunity, improve mental health, and decrease inflammation. A low-carb diet that is lacking in fibre, such as keto, may negatively affect gut bacteria and cause digestive issues.

Some keto-friendly foods that are high in fibre include flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens. However, due to its carb restrictions, the keto diet is often low in fibre, which may trigger constipation and other negative effects on gut health.

In addition to constipation, diarrhea can also be a side effect of the keto diet, especially in the first few weeks. This may be due to the body having difficulty digesting large amounts of dietary fat, leading to greasy diarrhea. Lack of fibre and the consumption of processed low-carb foods can also contribute to diarrhea.

May increase risk of chronic diseases

The ketogenic diet is a low-carb, high-fat diet commonly used for weight loss. While it can be effective for quick weight loss, it may also increase your risk of chronic diseases and early death.

The keto diet's effect on the risk of chronic illness is hotly debated and not entirely understood. However, some evidence suggests that high-fat, low-carb diets that focus on animal foods may lead to poor health outcomes. A long-term observational study in over 130,000 adults linked animal-based low-carb diets to higher rates of death from heart disease, cancer, and all causes.

On the other hand, vegetable-based low-carb diets were associated with a lower rate of death from heart disease and all causes. Another study in over 15,000 adults found similar results but tied both low and high-carb diets to a greater all-cause death rate, compared to moderate-carb diets.

The keto diet's restriction of carbohydrates can lead to a lower intake of important nutrients, including vitamins and minerals. This can result in nutrient deficiencies over time. The diet also restricts many nutrient-rich vegetables, fruits, and whole grains, which are important sources of fibre. As a result, the keto diet can lead to digestive discomfort and constipation, as well as negative effects on gut health.

In addition, the keto diet can be difficult to stick to due to its restrictive nature, and it may lead to social isolation or disordered eating. It is not a sustainable diet for most people and can lead to weight regain and yo-yo dieting, which can increase the risk of diabetes and abdominal fat accumulation.

Furthermore, the keto diet can be dangerous for people with kidney disease, as it may lead to further long-term kidney damage and worsen metabolic acidosis. The high intake of animal proteins associated with the keto diet can also increase the risk of kidney stones.

While the keto diet may offer short-term benefits, the potential risks outlined above should be carefully considered before starting this diet. It is important to consult a healthcare professional and a registered dietitian to ensure that the diet is safe and appropriate for your individual needs and health status.

May cause the keto flu

The keto diet can cause flu-like symptoms in response to carb withdrawal, often referred to as the "keto flu". The keto flu is your body's response to entering ketosis, which can often mimic flu symptoms. This is because your body burns carbohydrates (glucose) for energy by default, so switching to a fat-burning process can be confusing for your body. When you drastically reduce your carb intake, your body is depleted of stored glucose and turns to burning fatty acids for energy.

Keto flu symptoms can include stomach aches or pains, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhoea or constipation, and trouble falling or staying asleep. These symptoms can range from mild to severe and usually last a few days but can last several weeks or even a month in some cases.

To reduce keto flu symptoms, it is recommended to transition gradually to the keto diet. This can be done by slowly cutting back on carbs while increasing fat and protein intake. Staying hydrated is also important, as the keto diet can quickly deplete your water stores, putting you at risk of dehydration and electrolyte imbalances. Drinking plenty of water can help reduce symptoms such as fatigue. Getting enough electrolytes is also important, as your body may dump electrolytes when entering ketosis, which can cause symptoms such as fatigue, muscle cramps, and body weakness.

Additionally, getting enough rest and avoiding strenuous exercise during the initial phase of the keto diet can help reduce keto flu symptoms. Light exercise, such as yoga or walking, can be beneficial. It is also important to monitor your calorie intake and ensure you are consuming enough healthy fats, as low calories can contribute to keto flu symptoms. Finally, caffeine intake should be moderated, as caffeine can negatively impact sleep, which is already disrupted for many people experiencing the keto flu.

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