While we’re not huge fans of diets, we respect that many of our customers are! We know that there are many approaches to healthy eating. If something works for you, that’s great!
We know, from comments on social media, that many people are following a keto lifestyle. We share a ton of keto recipes while recommending balance and moderation in all things. Usually, we say anything too extreme can be detrimental in the long run.
There has been some new research that might make you sour on keto. The low-carb, high-fat diet can raise cholesterol and reduce beneficial gut bacteria.
“The ketogenic diet is effective for fat loss, but it comes with varied metabolic and microbiome effects that may not suit everyone,” said Univ. of Bath professor Dylan Thompson.
A 12-week study used 53 healthy adults. They ate a moderate sugar diet, a diet with less than five percent of calories from sugar or a keto diet with less than eight percent of calories from carbs. The people on the keto diet saw elevated cholesterol levels. They had increases in apolipoprotein B, which can cause plaque buildup in arteries. They had decreased Bifidobacteria, carb-devouring bacteria that help digest fiber, absorb nutrients and improve immunity.
“This reduction in Bifidobacteria might contribute to significant long-term health consequences such as an increased risk of digestive disorders like irritable bowel disease, increased risk of intestinal infection and a weakened immune function,” said Dr. Russell Davies, who worked on the study.
The keto dieters lost 6.4 pounds over the 12 weeks. The people following the low sugar diet only lost 4.6 pounds. However, after the study, they had better, lower cholesterol and no changes in their gut bacteria. There is always a tradeoff. Slower weight loss but healthier cholesterol levels and a stable gut may be worth it. And it has to be pointed out that the difference in weight loss was less than two pounds.
The people following keto also had worse insulin resistance. That meant that if they switched back to a normal diet that they are a higher risk for new or worsening blood sugar concerns.
“The ketogenic diet reduced fasting glucose levels but also reduced the body’s ability to handle carbs from a meal,” said expert in nutrition, exercise and metabolism, Prof. Javier Gonzalez. “This insulin resistance is not necessarily a bad thing if people are following a ketogenic diet, but if these changes persist when people switch back to a higher carbohydrate diet it could increase the risk of developing [blood sugar concerns] in the long-term.”
In the past, the keto diet has been proven — as a short option — to lower blood pressure and inflammation. It can also reduce seizures in children with epilepsy.
