Many people in search of effective weight loss programs turn to a Keto diet. This diet is similar to the Atkins diet and other low carb programs. In a nutshell, a keto diet drastically reduces carbohydrate intake, replacing with a high fat intake. This change puts the body into a metabolic state called "ketosis," which may improve the body's metabolism of fats for energy. By reducing carbs, it can lower blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones for energy.
The Keto diet is not without health risks. According to the University of Chicago College of Medicine website, the keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder. Any diet should be monitored by your physician for these negative side effects.
To replace the sugars in a low-carbohydrate Keto diet, many keto-friendly foods contain sugar alcohols, or artificial sweeteners such as Truvia or Stevia. The two sound the same, but they are remarkably different. A recent study in Nature Med Journal (Witkowski, et al. Nat Med (2023) https://doi.org/10.1038/s41591-023-02223-9) studied over 2,100 subjects undergoing cardiac risk factor testing. Results showed Truvia significantly increased the risk of cardiovascular events such as heart attacks, strokes and blood clots. Truvia, specifically it's main sugar alcohol, erythritol, also increased the cardiovascular risk in healthy subjects that lasted up to 2 days after ingestion of this sweetener.
Other risks of Keto diets include stress on the kidneys, and it is contraindicated for those with kidney disease or history of kidney stones. Keto diets are very low in fiber, which can lead to increased constipation. Low fiber intake can also affect the healthy bacteria in your gut. Fiber feeds the beneficial bacteria in your gut, and having a healthy gut may help boost immunity, improve mental health, and decrease inflammation. It may be difficult to get the recommended 25 grams of fiber per day on a keto diet.
There are many "keto-friendly" prepackaged foods available. Unfortunately, these foods are highly processed and can contain other health risks. A study published in the British Medical Journal (BMJ 2019;365:l1451) found that a higher consumption of ultra-processed foods was associated with higher risks of cardiovascular, coronary heart, and cerebrovascular diseases.
The bottom line: there is no quick fix to weight loss. High protein diets, or any diet that extremely limits specific food intake have inherent risks. Reducing carbs typically means replacing sugars with sugar alcohols and other artificial sweeteners, which have been linked to higher risk of heart attack, stroke and blood clots. Highly processed foods, such as those marketed as "keto-friendly," "low carb" or "low fat" have also been linked to cardiovascular disease and stroke.
Check out www.myplate.gov for healthy recommendations for your diet for the five food groups, including:
fruits
vegetables
grains
proteins
dairy
There is even an app, My Plate Plan, that can help you eat healthy on the go and make smarter choices for your health and longevity. Getting at least 150 min of exercise per week, (20-30 min/day), can also help you achieve your wellness goals.
Contact Align with Sue for more information or assistance on your journey to health. Always consult your physician when beginning or changing your diet or exercise program.
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