A recent study discovered that while the ketogenic diet is effective for weight loss, it also lowers levels of healthy gut bacteria and raises levels of harmful cholesterol. The keto diet is higher in lipids and lower in fiber, which may be why it is not as good for gut and heart health, according to study published in the journal Cell Reports Medicine. Continue reading to learn what constitutes a balanced diet.
The ketogenic diet is incredibly well-liked for managing and losing weight. The diet helps people by reducing acne, safeguarding cognitive function, and easing PCOS symptoms. It also depletes your body of its sugar reserves so that fat may be broken down for energy. The severe adverse consequences of this diet on your gut and heart health, however, are among its harshest negative effects.
A recent study that was published in the journal Cell Reports Medicine found that those who eat a ketogenic diet have higher total cholesterol and less diversity in their gut microbiota.
How does keto affect your heart and gut health?
The University of Bath Centre for Nutrition, Exercise, and Metabolism conducted the study. Initially, the researchers aimed to investigate the reasons behind weight reduction associated with low-carb diets and the amount of calories individuals burn when adhering to these diets in their daily life. But according to research author Dr. Javier Gonzalez, more findings about how low-carb diets impact other health metrics, such as your heart, have been found.
53 participants between the ages of 18 and 65 were divided into three groups for the study; one group was given a typical moderate-sugar diet, while the other two groups were given either a low-sugar or ketogenic diet.
The ketogenic diet increased the participants’ levels of cholesterol and apolipoprotein B, a protein that is used to measure the risk of atherosclerotic cardiovascular disease. The researchers measured the participants’ metabolic, cardiovascular, and gastrointestinal health after 12 weeks by analyzing urine, feces, and blood samples.
Additionally, the gut flora of ketogenic dieters had less Bifidobacteria and other helpful bacterial strains. Participants on low-sugar and ketogenic diets lost weight, but after four weeks, their progress reached a standstill.
Why does the keto diet cause heart and gut issues?
Experts claim that because the keto diet emphasizes consuming a high amount of calories from saturated fats, which raise LDL cholesterol levels and increase the risk of heart disease and plaque formation, it has never been as heart-healthy.
Additionally, the low fiber content of keto may be concerning for gut and heart health. Negative alterations in gut microbial diversity are also brought on by low fiber consumption.
What is the alternative?
The ideal strategy, according to researchers, to maintain both the heart and the stomach in check is to eat a balanced diet that includes items that support your general health and wellbeing.
It is advisable, say experts, to consider the advantages and disadvantages of a ketogenic diet, which is appropriate to follow sometimes rather than as a long-term eating plan. You need to consume the following foods on a daily basis for a healthier heart and gut:
- Seasonal fruits and vegetables
- Whole grains
- Nuts and seeds
- Legumes like chickpeas, lentils, and kidney beans
- Coloured peppers
- Fatty fish
- Dark chocolate
- Olive oil
- Green tea
