The ketogenic diet, or keto diet, has gained widespread popularity thanks to celebrity endorsements and promises of effortless weight loss. This high-fat, low-carbohydrate regimen aims to push the body into a state of ketosis, where it burns stored fat for energy. While it may help with weight loss, new research published in Cell Reports Medicine suggests that the keto diet could have serious downsides, including an increased risk of heart attacks and type-2 diabetes.
The keto diet, consisting of 75% fat, 20% protein, and only 5% carbohydrates, requires significant dietary changes. It involves cutting out bread, pasta, rice, starchy vegetables, and most fruits, replacing them with meats, low-carb vegetables, dairy, nuts, and seeds. This drastic shift forces the body to deplete its glycogen stores and switch to burning fat for fuel, producing ketones as an alternative energy source.
The weight loss benefits of the keto diet have attracted many, including celebrities like Gwyneth Paltrow and Jennifer Aniston. However, recent research highlights potential health risks. A study involving 53 healthy adults, assigned to either a moderate sugar diet, a low-sugar diet, or a keto diet, revealed concerning findings after 12 weeks.
Participants on the keto diet lost slightly more weight than those on the low-sugar diet, shedding just over 2.9 kg compared to 2.1 kg. However, they also showed elevated levels of bad cholesterol, including apolipoprotein B, which is linked to plaque buildup in arteries and could lead to heart problems. Dr. Aaron Hengist, lead researcher, emphasized the alarming cholesterol findings, stating that the keto diet increased unfavorable fats in the blood, potentially increasing the risk of heart disease and stroke over time.
Furthermore, the study revealed that the keto diet reduced levels of Bifidobacteria, a beneficial gut bacteria that helps produce B vitamins, prevent harmful bacteria, and lower cholesterol. This reduction was attributed to the low dietary fiber intake on the keto diet, which is essential for the survival of these bacteria. Dr. Russell Davies, who led the microbiome research, explained that the reduction in Bifidobacteria could lead to long-term health problems such as an increased risk of digestive disorders, intestinal infections, and weakened immune function.
The study also found that participants on the keto diet showed signs of insulin resistance, where their bodies struggled to manage carbohydrates effectively. This adaptation could lead to an increased risk of developing type 2 diabetes if they return to a normal diet. Professor Javier Gonzalez, an expert in nutrition and metabolism, highlighted that while insulin resistance might not be detrimental while following the keto diet, it could increase the risk of developing type 2 diabetes if individuals switch back to a higher carbohydrate diet.
As the keto diet continues to gain popularity, it’s crucial for individuals to weigh the potential risks against the benefits. A more balanced approach to weight loss and overall health might be more beneficial in the long run.
