By clicking "submit", you're consenting to our email newsletter with cooking content and information on products. You may withdraw your consent at any time.
Is the keto diet actually good for you?
Is the keto diet actually good for you?
Examining the Keto Diet's benefits and its high-fat, low-carb approach for various health goals from weight loss to disease management.
Diet feature
March 20, 2024
Amidst the dizzying landscape of dietary trends, the ketogenic (keto) diet has only continued skyrocketing in popularity, earning both excited anecdotes and scientific accolades for its intriguing approach to weight loss and health optimization.
By flipping the script on traditional high-carb diets, keto champions a high-fat, moderate-protein, and low-carbohydrate formula.
This switch gears the body into a state of ketosis, where fat, rather than glucose, becomes the primary energy source. Beyond just a minor tweak in your meal plan - it's a complete metabolic makeover.
Imagine a world where indulging in delicious fats could actually enhance your health.
Many still wonder- how could this be healthy? The following summary is not a substitute for medical advice, and you should consult a primary care provider before making radical dietary changes; no diet is a one-size-fits-all solution for everyone.
But mounting evidence is suggesting that, for many, ketogenic diets aren't just safe but tremendously beneficial.
Roasted Shawarma Spiced Cauliflower Steak
Weight Loss
Since Dr. Atkins' Diet Revolution, initially published in 1972, became one of the best-selling books of all time in any genre, high-fat diets have gained an unshakable reputation for virtually effortless weight loss.
Chimichurri Shrimp Lettuce Wraps
Diabetes and Blood Sugar Control
Orange Marmalade Turkey Legs
Heart Health and Cholesterol
Despite its high fat content, many are surprised that the keto diet can improve heart health.
Hasselback Squash with Proscuitto
Neurological Benefits
Initially developed for epilepsy treatment, the ketogenic diet has a long-standing relationship with neurological health going back over a hundred years.
Lettuce Wrap Cheeseburger Sliders
Cancer Research
A growing area of research is exploring the keto diet's role in cancer treatment.
Love it or hate it, keto is no fad diet- it's an age-old wellness movement backed by brand-new science, and it's not going anywhere.
From shedding pounds to empowering bodies in the fight against chronic diseases, keto is rewriting the rulebook on healthy living for millions worldwide.
More research is needed to establish safety and benefits. Still, thousands of trials are underway, and new research is continuously published. We live in an exciting era of high-fat diets, with more discoveries happening everywhere.
Sources
Axe, J. (2019). Keto Diet: Your 30-day plan to lose weight, balance hormones, boost brain health, and reverse disease. Little, Brown Spark.
Bazzano, L. A., Hu, T., Reynolds, K., Yao, L., Bunol, C., Liu, Y., Chen, C.-S., Klag, M. J., Whelton, P. K., & He, J. (2014). Effects of low-carbohydrate and low-fat diets. Annals of Internal Medicine, 161(5), 309. https://doi.org/10.7326/m14-0180
Dietch, D. M., Kerr-Gaffney, J., Hockey, M., Marx, W., Ruusunen, A., Young, A. H., Berk, M., & Mondelli, V. (2023). Efficacy of low carbohydrate and ketogenic diets in treating mood and anxiety disorders: Systematic review and implications for clinical practice. BJPsych Open, 9(3). https://doi.org/10.1192/bjo.2023.36
Tags:
Keto
,
Healthy Fats
,
Low Carb
,
Dietitian
Damien ZielinskiA cloud-based functional medicine practitioner with a focus on mental health and insomnia
Related Recipes
Is the keto diet actually good for you? · Good Recipes
In this regard, their efficacy is only more and more well-documented. A well-controlled 2003 study published in the New England Journal of Medicine compared low-carbohydrate to low-fat diets and found more significant weight loss in the keto group over six months.
Another randomized trial in 2014 reported that participants on a ketogenic diet lost more weight and body fat than those on a low-fat diet.
But ancient history confirms all this as much as modern science: people have been using high-fat diets to slim down since the 19th century!
For managing Type 2 diabetes, the keto diet shows immense promise. A 2018 study in Diabetes Therapy revealed that participants on a ketogenic diet experienced dramatically improved glycemic control and the vast majority were even able to reduce or eliminate diabetes medication!
Since carbohydrates stimulate pancreatic insulin secretion far more than proteins or fats, it's not all that surprising that keto's low-carb intake is the key to stabilizing blood sugar levels for many people with diabetes.
It's also worth acknowledging that before the isolation of insulin at the University of Toronto by Banting and Best in 1921, high-fat, low-carb diets were among the only known effective therapies available for Type 2 diabetes.
From North America to Germany, France, and the UK, diets were the primary care standard.
A 2008 randomized controlled trial in the American Journal of Clinical Nutrition demonstrated that a ketogenic diet can positively affect cholesterol levels, increasing HDL ("good" cholesterol) and decreasing LDL ("bad" cholesterol).
The Framingham Heart Study, a legendary and enormous prospective cohort study, also demonstrated that HDL is a far more critical biomarker than LDL. In other words, having low HDL may be worse than having elevated LDL.
For a subset of the population, high-fat diets will raise LDL significantly. Still, preliminary results from an ongoing study reveal that, despite expectations, their coronary health may often nevertheless be exemplary.
This exciting, cutting-edge research has brought the role of LDL (at least in the context of low-carb diets) into question.
Additionally, while many ketogenic diets feature saturated fat prominently, they don't need to.
There is no reason why unsaturated fats from nuts, seeds, fish, and fruits like olives and avocados can't take the fore.
A 2008 study published in the prestigious Lancet journal highlighted the diet's effectiveness in reducing seizures in children.
Additionally, preliminary research suggests significant potential benefits for Alzheimer's and Parkinson's diseases.
While more research is definitely warranted, depression and anxiety may also stand to benefit.
Research indicates that since cancer cells predominantly use glucose for energy, a low-carb diet could potentially starve these cells.
Mouse studies have suggested that a ketogenic diet could complement cancer therapies by targeting the metabolic weaknesses of cancer cells.
Human studies on using keto for cancer are less abundant but steadily accumulating as well.
While this is an emerging field of study, the potential of the keto diet as an adjunct to traditional cancer treatments is undoubtedly an exciting prospect.
Foster, G. D., Wyatt, H. R., Hill, J. O., McGuckin, B. G., Brill, C., Mohammed, B. S., Szapary, P. O., Rader, D. J., Edman, J. S., & Klein, S. (2003). A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 348(21), 2082–2090. https://doi.org/10.1056/nejmoa022207
Hallberg, S. J., McKenzie, A. L., Williams, P. T., Bhanpuri, N. H., Peters, A. L., Campbell, W. W., Hazbun, T. L., Volk, B. M., McCarter, J. P., Phinney, S. D., & Volek, J. S. (2018). Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 Year: An open-label, non-randomized, controlled study. Diabetes Therapy, 9(2), 583–612. https://doi.org/10.1007/s13300-018-0373-9
Johnstone, A. M., Horgan, G. W., Murison, S. D., Bremner, D. M., & Lobley, G. E. (2008). Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. The American Journal of Clinical Nutrition, 87(1), 44–55. https://doi.org/10.1093/ajcn/87.1.44
Lindner, J. (2023, December 16). Keto Diet Popularity Statistics [Fresh Research]. GITNUX. https://gitnux.org/keto-diet-popularity-statistics/#:~:text=The%20CAGR%20is%20expected%20to,planning%20to%20follow%20this%20dietary
Martin, D. (2003, April 18). Dr. Robert C. Atkins, author of controversial but best-selling diet books, is dead at 72. The New York Times. https://www.nytimes.com/2003/04/18/nyregion/dr-robert-c-atkins-author-controversial-but-best-selling-diet-books-dead-72.html
Neal, E. G., Chaffe, H., Schwartz, R. H., Lawson, M. S., Edwards, N., Fitzsimmons, G., Whitney, A., & Cross, J. H. (2008). The ketogenic diet for the treatment of childhood epilepsy: A randomised controlled trial. The Lancet Neurology, 7(6), 500–506. https://doi.org/10.1016/s1474-4422(08)70092-9
Norwitz, N. G., Soto-Mota, A., Feldman, D., Parpos, S., & Budoff, M. (2022). Case report: Hypercholesterolemia “Lean mass hyper-responder” phenotype presents in the context of a low saturated fat carbohydrate-restricted diet. Frontiers in Endocrinology, 13. https://doi.org/10.3389/fendo.2022.830325
Nuttall, F. Q., & Gannon, M. C. (1991). Plasma glucose and insulin response to macronutrients in nondiabetic and NIDDM subjects. Diabetes Care, 14(9), 824–838. https://doi.org/10.2337/diacare.14.9.824
Taubes, G. (2021). The case for keto: Rethinking weight control and the science and practice of low-carb/high-fat eating. Anchor Books.
Taubes, G. (2024). Rethinking diabetes: What science reveals about diet, insulin and successful treatments. Granta Books.
Teicholz, N. (2014). The big fat surprise: Why butter, meat, and cheese belong in a healthy diet. Simon & Schuster.
Wilson, P. W. F. (1990). High-density lipoprotein, low-density lipoprotein and coronary artery disease. The American Journal of Cardiology, 66(6). https://doi.org/10.1016/0002-9149(90)90562-f
YouTube. (2023, December 9). Breaking – new analysis of heart scan data (CCTA) for extremely high LDL vs average LDL cholesterol. YouTube. https://www.youtube.com/watch?v=ny2JqAgoORo
Zhang, H., Tao, Y., & Leng, S. X. (2022). Ketogenic diet: An effective treatment approach for neurodegenerative diseases. Current Neuropharmacology, 20(12), 2303–2319. https://doi.org/10.2174/1570159x20666220830102628
