We frequently share keto recipes. Keto recipes can be a great way to enjoy flavors without eating a lot of carbs. However, there is a difference between making recipes that fit into a keto diet and switching to a completely keto diet. We always recommend speaking to your doctor before changing your diet to anything drastic.
We have always said that our favorite diet is no diet at all. You should enjoy the foods you like in moderation, aim for whole foods over ultra-processed foods and mind your portion sizes. You can reach your goals if you do that, along with maintaining a healthy lifestyle and exercise routine. However, many people like diets and find them to be valuable tools.
People have recently questioned whether the keto or low-sugar diet is better. A low-sugar diet is one where no more than six percent of calories come from added sugar. A keto diet requires low carbs, moderate protein and high fat to meet your daily calorie needs. While the exact amounts can vary, it usually calls for 55-60 percent of calories from fat, 30-35 percent from protein and five to 10 percent from carbs.
Researchers wanted to test the two diets head-to-head. They had people follow either a low-sugar or keto diet, where eight percent of their calories came from carbs for 12 weeks. Using urine, fecal and blood samples, the researchers tracked metabolic, heart and GI health.
Both groups lost weight, especially during the first four weeks of the study. However, people in the keto group didn’t do as well on other measures. They had elevated levels of cholesterol and a protein that is a warning sign of heart disease. They also had fewer helpful bacteria in their microbiomes. People following the low-sugar diet had reduced cholesterol levels and no changes in the microbiomes.
The keto diet is low in fiber. That can harm both the gut and heart health. It is also high in saturated fat that increases cholesterol and can elevate the risk of heart disease.
“Diversity in plant foods creates diversity in the gut microbiome,” said Kim Kulp, RDN, gut health expert. “Since the keto diet limits so many plant foods including fruit, whole grains, and legumes, there is much less available to feed the gut microbes, which decreases their number and variety.”
The study only used 53 people. There was a control group eating a moderate-sugar diet. That means that the research, while sound, didn’t have an abundance of data. This is a well-researched, controlled study. But it’s not a definitive one. A larger study would be needed to draw significant conclusions.
It’s also essential to note that the keto diet “can offer benefits for specific health concerns,” according to gastroenterologist Dr. Ritu Nahar.
While it isn’t suitable for everyone, some people can benefit from it. The bottom line is that no diet is a perfect fit for everyone, and you should speak to your doctor before changing your routine. Any massive change can be unhealthy. And, even the most hyped diets can have drawbacks you might not know about.
