By Sara
The “keto” or ketogenic diet has been all over the news and media for the past couple years. What is a keto diet? What are the benefits, and are there any long-term effects?
What is the ketogenic diet?
The keto diet effectively treats drug-resistant epilepsy. Aside from reducing seizures in this particular instance, there are not many benefits. A keto diet is just a newfangled name for the Atkins diet. It is high in fat (70-80% of calories come from this macronutrient), relatively high in protein (20-25% of calories), and low in carbohydrates (5-10% of calories). It is made up of animal products (meat, eggs, cheese, milk), nuts & seeds, oils and fats and fruits.
The keto diet is based on depriving the body of glucose (which is its primary fuel source), and begins breaking down fats, which produces ketones in the liver for the body to use as an alternative fuel source. There is some degree of calorie reduction with the keto diet, often due to the nausea and diarrhea which is associated with it. It is hard on the kidneys, liver and bones.
“People on this diet are trading years of a vibrant life for pounds on a scale”
Effects of a keto diet
Normally when an individual loses weight with a healthy diet, the LDL levels for that person also go down. The results of a keto diet are an increase in LDL levels (this is the result in a cholesterol panel most closely associated with cardiac risk). In fact, LDL increased by 35% in just 12 weeks! Insulin resistance is also increased on the keto diet (meaning cells don’t respond well to insulin). In fact, inducing diabetes symptoms by putting a person on a keto diet for 3 days.
Long-term, there are no particular weight loss benefits. There is an increased risk of colon cancer due to the limited fiber and prolific red and processed meats. The risk of birth defects is also increased. Osteoporosis, bone fractures, vitamin and mineral deficiencies, high acid levels, pancreatitis are all health problems associated with the keto diet. Arterial health is impairment, and elevated risk of heart attack and stroke are further consequences. Alas, people like to hear good news about bad (dietary) habits.
Incidentally, the keto diet increases mortality by around 22% If you’ve had a prior heart attack, the mortality increase is in the neighborhood of a 53% increase! According to Rip Esselstyn, “People on this diet are trading years of a vibrant life for pounds on a scale”. The whole point of losing weight is to increase health and feel good!
There is no population alive that displays longevity on a ketogenic diet. The Inuit eat a diet high in animal fat and protein. Unfortunately, they have an even higher burden of heart disease than those on the standard American diet (which is already high). Conversely, the Blue Zones all have centenarians who are thriving without meds and enjoying a quality of life infrequently seen here in the U.S.
What is a Whole food, plant-based diet?
This is also referred to as WFPB. The meals are devoid of animal products (no meats, fish, dairy, eggs or honey). They are full of vegetables, fruits, whole grains, beans, legumes, nuts and seeds. They are typically high in healthy carbohydrates, and low in fat. And if you eat a wide variety of plant-based foods, you will end up eating enough fiber.
Effects of WFPB diets:
Nutrient rich: A whole food, plant-based diet is abundant in vitamins, minerals, flavonoids, antioxidants, phytonutrients, and phenols. These molecules have powerful anti-cancer, anti-inflammation, cardio-protective and immune-boosting functions. This has been shown to be one of the healthiest diets on the planet.
Lower heart disease risk: Lower cholesterol levels and reduced heart disease risk- a WFPB diet without oils can significantly reduce cholesterol numbers (by upwards of 30%)– all without any of the aches and pains that statins can produce! Plant-based diets have been shown to actually reverse (rather than worsen) coronary artery disease.
Reduce diabetes risk: A WFPB diet has been shown to prevent and treat type 2 diabetes. The plethora of fiber, and low fats of this diet tend to result in weight loss, which also helps to clear the body of fat in the muscle cells and pancreas– all of which helps to make your body more sensitive to insulin. Increasing insulin sensitivity is the goal, and means your body is able to get glucose into cells for energy.
Reduction in cancer risk: The absence of red and processed meats means a reduced risk of GI cancers. The high fiber levels also keeps food moving through the GI tract, which also reduces GI cancer risk. No dairy consumption means you slash your breast and prostate cancer risk. Even melanoma risk drops on a plant-based diet.
So when making a decision what dietary approach to take, be aware that the long-term consequences can be more far-reaching than you may realize. What is at the end of your fork has great influence on your overall health.
