The ketogenic, or “keto,” diet is a strict eating pattern that is high in fat, moderate in protein, and very low in carbohydrates. Typically, it involves consuming less than 50 grams of carbs per day, mainly from non-starchy vegetables, and getting 70-80% of your daily calories from fat, 10-20% from protein, and 5-10% from carbs.
Many people ask me, “If I significantly remove carbohydrates from your meals, do I achieve better post-meal glucose? Should I go on a ketogenic diet Here’s what you need to know to make an informed decision:
Pros and Cons of the Keto Diet
Potential Benefits
- Weight Loss: The keto diet can help you lose weight.
- Stable Blood Sugar: It may lead to more stable blood sugar levels.
- Medication Reduction: Some people can reduce or even stop their diabetes medications.
- Lower Cholesterol: It can help reduce cholesterol levels.
Comes with a cost to consider
Source of Fat: Most fats on a keto diet come from animal products like meat, eggs, butter, and cheese. Research shows that high consumption of animal fats is linked to an increased risk of type 2 diabetes and premature death. Eating a lot of red and processed meats can increase your risk of diabetes by 20-30%. Animal fat is high in saturated fat and cholesterol which is also associated with increase in LDL-Cholesterol (Bad cholesterol).
Nutrient Balance: Diabetes management isn’t just about controlling blood sugar. For optimal health and to prevent complications, you need a balanced intake of all nutrients. Cutting carbs too much can eliminate nutrient-dense food groups like whole grains, pulses, vegetables, and fruits, risking nutrient deficiencies and loss of protective phytonutrients, antioxidants, and dietary fiber. These nutrients are essential for protecting against heart disease and certain cancers.
Sustainability: Diabetes is a lifelong condition, and long-term management needs to fit into your lifestyle. The keto diet can be hard to stick to over time, and you might regain weight when you start eating more carbs again.
Dr. Amena Sadiya
Nutritionist & Lifestyle…Nutritionist & Lifestyle Disease SpecialistNutritionist & Lifestyle Disease Specialist
A study reported by Gardner and team in American Journal of Clinical Nutrition in 2022 compared the keto diet with the Mediterranean diet among adults with type 2 diabetes or prediabetes. Participants followed each diet for 12 weeks. Both diets improved blood sugar control and led to similar weight loss. However, the Mediterranean diet was found to be less restrictive and likely more sustainable in long-term.
Choosing the right diet depends on your personal preferences and health needs. Always consult with a healthcare provider before making significant changes to your diet.