Keto Diet: Longevity Benefits And Drawbacks

The ketogenic, or keto, diet is a popular weight-loss plan that involves eating mostly fat and very few carbohydrates. While it can lead to short-term weight loss, it is unclear how effective it is in the long term. There are also health concerns around the diet, which is high in saturated fat and low in fibre, and can lead to nutrient deficiencies.

Some studies have found that low-carb diets can lead to a higher risk of premature death, while others have found health benefits for certain people, including those with obesity, those trying to control their blood sugar levels, and people with certain forms of epilepsy.

So, will keto help you live longer? The answer is unclear. While some studies have found health benefits associated with low-carb diets, others have found that they could lead to a higher risk of premature death.

Keto may help with weight loss, but it is unclear if this is effective long-term

The ketogenic or "keto" diet is a low-carb, high-fat eating plan that has gained popularity due to its promise of quick weight loss results. While some people do experience short-term weight loss on the keto diet, it is unclear how effective it is in the long term. Here's why:

Firstly, the keto diet is very restrictive, making it challenging to follow long-term. It requires a drastic reduction in carbohydrate intake, limiting carbs to around 20-50 grams per day. This means cutting out not just unhealthy carbs like white bread and refined sugar, but also healthy sources of carbohydrates like fruits and certain vegetables. As a result, it can be difficult to get enough fiber on the keto diet, which is crucial for maintaining a healthy gut microbiome and can lower the risk of heart disease, stroke, and type 2 diabetes.

Secondly, the keto diet may lead to nutrient deficiencies, especially if followed for an extended period. By eliminating fruits and certain vegetables, individuals on the keto diet may not get enough vitamins, minerals, and antioxidants that are essential for overall health. Additionally, the keto diet can be high in saturated fat, especially if individuals consume large amounts of meat and high-fat dairy products. A long-term diet high in saturated fat can increase levels of unhealthy cholesterol (LDL), which is a risk factor for heart disease.

Thirdly, while the keto diet may lead to initial weight loss, this may be partly due to the release of stored water. When carbs are severely restricted, the body breaks down glycogen, which is stored in the muscles with water. So, when individuals start eating carbs again, the water weight returns. Additionally, the weight lost on the keto diet may include muscle mass, not just fat tissue. When individuals come off the keto diet, they often regain weight, and this weight is typically more fat and less lean muscle, affecting metabolism and making it harder to lose weight in the future.

Finally, there is limited long-term research on the keto diet, and health experts warn that it could be dangerous. Some studies have found that low-carb diets high in animal-based protein and fat are associated with a higher risk of premature death, including from coronary heart disease, stroke, and cancer. In contrast, diets that favor plant-based protein and fat sources are linked to lower mortality rates. Therefore, experts recommend striving for balance and including a variety of whole, plant-based foods in the diet, as this is associated with longer and healthier lives.

Keto may help control blood sugar levels

The keto diet is a low-carb, high-fat dietary regimen that has been linked to improvements in insulin sensitivity and higher rates of weight loss. Lowering carb intake induces a metabolic state known as ketosis, where the body produces ketones that burn fat for energy instead of carbohydrates. This process can help manage blood sugar levels, especially for those with type 2 diabetes.

The keto diet aims to force the body to use a different type of fuel by depriving it of carbohydrates. Instead of relying on sugar (glucose) from carbs like grains, legumes, vegetables, and fruits, the body uses ketone bodies, a type of fuel produced by the liver from stored fat.

Benefits of Keto for Blood Sugar Control

The keto diet may help control blood sugar levels, especially for those with type 2 diabetes. By limiting carbohydrates, the diet can help minimize large fluctuations in blood sugar, positively impacting clinical markers of blood sugar control. Additionally, keto can lead to a reduced dependency on anti-diabetic medication, lower blood pressure, improved insulin sensitivity, and improved quality of life.

Individualized Diet Plans

It is important to note that everyone has different dietary needs. Healthcare professionals and registered dietitians individualize diet plans based on eating habits, preferences, and target weight and blood sugar levels. While keto may be beneficial for some, it is not recommended as a long-term solution due to its restrictive nature and potential health risks.

Potential Drawbacks and Risks

The keto diet can be challenging to maintain in the long term due to its restrictive nature. It may also lead to nutrient deficiencies, constipation, fuzzy thinking, and mood swings. Additionally, there is a risk of developing kidney stones and an elevated risk of fatty liver disease.

Consult with Healthcare Professionals

Before starting the keto diet, it is crucial to consult with a healthcare professional, especially for those with type 2 diabetes. A doctor or dietitian can help determine if keto is a suitable option and provide guidance on medication adjustments. Additionally, they can assist in developing a diet plan that meets individual needs and preferences while keeping clinical health targets, such as blood sugar levels, in check.

Keto may be beneficial for people with epilepsy

The ketogenic diet is a special high-fat, low-carbohydrate diet that helps control seizures in some people with epilepsy. It is usually used in children with seizures that do not respond to medications. The diet is carefully measured and monitored by a physician and dietitian, and it is often started in the hospital. The diet works by forcing the body to use fat for energy instead of carbohydrates, which are restricted. This results in the production of ketone bodies, which the liver produces from stored fat and can be used by the brain as an alternative source of energy.

Ketogenic diets have been shown to be particularly helpful for some epilepsy conditions, including infantile spasms, Rett syndrome, tuberous sclerosis complex, Dravet syndrome, Doose syndrome, and GLUT-1 deficiency. Over half of children who go on the diet have at least a 50% reduction in the number of their seizures, and some children, usually 10-15%, even become seizure-free.

The ketogenic diet is generally well-tolerated, but there are some side effects to consider. At the beginning of the diet, people may feel sluggish for a few days, and there is a risk of high cholesterol levels in the blood if the diet is followed for a long time. Additionally, the diet does not provide all the vitamins and minerals found in a balanced diet, so supplementation is often necessary.

Overall, the ketogenic diet is a promising treatment option for people with epilepsy, especially those who have not responded to medications. It is important to work with a healthcare team, including a physician and dietitian, to ensure the diet is followed correctly and to monitor for any side effects.

Keto may lead to nutrient deficiencies

The keto diet is a low-carb, high-fat, and moderate-protein eating plan that has gained popularity as a weight-loss strategy. However, due to its restrictive nature, it may lead to nutrient deficiencies, which can have adverse effects on overall health. Here are some ways in which the keto diet may lead to nutrient deficiencies:

Lack of Fruits and Vegetables:

By limiting carbohydrates to 50 grams or less per day, the keto diet often results in a reduction in fruit and vegetable intake. These food groups are rich sources of vitamins, minerals, antioxidants, and fiber. Annette Frain, a registered dietitian, emphasizes that "fruits and vegetables are high in antioxidants and full of vitamins and minerals, and eliminating them from your diet means you're not getting those nutrients over time."

Reduced Fiber Intake:

The keto diet typically involves eliminating whole grains, which are a significant source of dietary fiber. This can lead to a lower fiber intake, potentially causing digestive issues such as constipation and affecting overall health. A high-fiber diet is associated with a reduced risk of heart disease, stroke, and type 2 diabetes.

Vitamin and Mineral Deficiencies:

The keto diet may lead to deficiencies in specific vitamins and minerals. According to McManus, a restricted intake of vegetables, fruits, and grains can increase the risk of deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. Additionally, a study by Lee Crosby et al. found that very-low-carbohydrate diets may lack vitamins, minerals, fiber, and phytochemicals typically found in fruits, vegetables, and whole grains.

B Vitamin Deficiency:

B vitamins, including vitamin B1, B6, and B7, are essential for turning food into energy. A keto diet may lead to a deficiency in these vitamins, as they are primarily found in whole grains, fruits, and vegetables, which are restricted on the keto diet.

Calcium, Magnesium, and Phosphorus Deficiency:

These minerals are crucial for maintaining strong bones and overall health. However, a keto diet may lead to a deficiency in these minerals, as they are primarily obtained from dairy products and whole grains, which are limited on the keto diet.

Iron Deficiency:

Iron is essential for carrying oxygen in the body and supporting proper growth and development. The keto diet may lead to iron deficiency, as it restricts the consumption of iron-rich foods like whole grains, legumes, and some fruits and vegetables.

To mitigate these potential nutrient deficiencies, it is essential to carefully plan your keto diet and include nutrient-rich foods whenever possible. Additionally, consulting with a healthcare professional or a registered dietitian before starting the keto diet is highly recommended to ensure that your specific nutritional needs are met.

Keto may cause constipation

Constipation is a common issue for people on the keto diet. This is due to the diet's low fibre content, as well as other factors such as increased dairy consumption and reduced water intake.

Causes of Keto Constipation

Low Fibre Intake

The keto diet is typically low in fibre. This is because the diet drastically reduces carbohydrate intake, and common sources of fibre include fruits and whole grains. Fibre is essential for maintaining healthy bowel movements, so a reduction in fibre intake can lead to constipation.

Increased Dairy Consumption

Dairy products such as cheese, yogurt, and cream are allowed on the keto diet due to their high fat and protein content. However, lactose, the sugar found in milk, can be difficult to digest and lead to constipation.

Reduced Water Intake

With a reduced intake of fruits and vegetables, water intake may also decrease without you realising it. Dehydration and an imbalance of electrolytes can further contribute to constipation.

Treating and Preventing Keto Constipation

There are several ways to treat and prevent constipation while on the keto diet:

• Increase fibre intake: Aim for 25g of fibre per day for women and 38g per day for men. Keto-friendly sources of fibre include non-starchy vegetables, berries, avocados, and nuts.
• Drink more water: Sufficient hydration is essential for regular bowel movements. Most people should drink between 9 and 13 cups of water per day.
• Exercise regularly: Research has found that physical activity can help regulate bowel movements. Aerobic exercise, in particular, can improve constipation.
• Retrain your bowel: Establishing a regular time for a toilet break can help reestablish frequent bowel movements and improve stool consistency.
• Reduce dairy intake: If you suspect dairy is causing your constipation, try reducing or avoiding dairy products or switching to dairy-free alternatives.

When to Seek Medical Advice

If constipation persists despite home remedies and dietary changes, it is recommended to consult a healthcare professional. They may suggest prescription medications or further dietary changes to address the issue.

Frequently asked questions