The ketogenic diet, commonly referred to as the “keto” diet, is characterized by a nutritional approach that prioritizes fat as the primary source of energy while significantly restricting protein and carbohydrate intake.
The reduction in carbohydrates prompts the body to enter a metabolic state known as ketosis, wherein the body generates energy by breaking down fats.
While the keto diet presents several potential advantages, there are valid concerns regarding the health implications of a high-fat diet. In particular, fats sourced from processed foods and animal products can lead to elevated cholesterol levels, thereby increasing the likelihood of heart-related issues, including heart attacks.
This article aims to explore the various aspects and potential risks associated with the keto diet.
The keto diet originated in the 1920s, when doctors initially employed it as a treatment for seizure disorders in children. Additionally, experts have recognized its effectiveness in managing blood sugar levels in individuals with diabetes.
For many years, dietary recommendations have predominantly focused on low-fat diets; however, the persistent increase in obesity and diabetes rates has sparked renewed interest in the keto diet, particularly for its effectiveness in weight loss and blood sugar regulation.
Is the keto diet heart-healthy?
Our skeletal muscles primarily rely on glucose, a sugar derived from the carbohydrates we consume. In contrast, the heart utilizes up to 70% of its energy from fat. Ketone bodies, produced by the liver from fat, serve as an alternative energy source.
To train the body to transition from glucose to ketones, it is essential to reduce carbohydrate intake and substitute it with lean proteins and unsaturated fats. This principle underlies the ketogenic diet.
For individuals at risk of heart disease, the short-term weight loss associated with the keto diet can be beneficial. Adhering to this diet often results in reduced hunger, thereby facilitating weight loss. Additional advantages of the ketogenic diet include:
- The reduction of blood sugar is advantageous for diabetes prevention.
- Lowering triglycerides, a type of lipid found in the blood, can help decrease the likelihood of developing heart disease and experiencing a stroke.
Even though the short-term benefits of the keto diet can lead to a sense of improved well-being, the long-term effects of this dietary regimen are still ambiguous.
- Nausea and vomiting.
- Fatigue.
- Lightheadedness/dizziness.
- Constipation.
The absence of a clear consensus on the diet’s contents allows individuals to believe that it is permissible to rely on saturated fats and processed foods. Researchers have yet to conclusively determine the benefits of this diet concerning heart health.
Benefits
The ketogenic diet has shown notable success in facilitating short-term weight loss. Studies reveal that individuals adhering to a keto regimen exhibit elevated energy expenditure, which results in a greater calorie burn. Furthermore, they have reported diminished hunger levels, despite maintaining the same total caloric intake.
When caloric intake is limited, the ketogenic diet has demonstrated greater efficacy for weight loss compared to a low-fat diet. However, the long-term adherence to the keto diet poses difficulties, and after a two-year period, the weight loss outcomes were comparable to those achieved with a low-fat diet.
The ketogenic diet significantly influences the reduction of blood sugar levels. Numerous studies have demonstrated that this dietary approach can lower blood sugar, as indicated by hemoglobin A1C measurements, and may decrease the necessity for diabetes medications.
Nevertheless, individuals who are on diabetes medication should consult their healthcare provider prior to initiating this diet. Adjustments to their medication may be required to prevent potentially hazardous drops in blood sugar levels.
Various studies have demonstrated that the ketogenic diet can positively influence certain metabolic parameters. This diet is effective in lowering triglyceride levels, a type of fat in the bloodstream that, when found in high concentrations, can increase the likelihood of heart disease, stroke, and pancreatitis.
Moreover, elevated levels of HDL, known as good cholesterol, are associated with the ketogenic diet, which diminishes the risk of heart disease. However, it is essential to recognize that this diet may also lead to higher levels of LDL, or bad cholesterol, which can elevate cardiovascular risk.
Side Effects
Commencing a keto diet may produce several side effects, predominantly temporary, as the body learns to rely on ketones instead of glucose for energy. In the initial week, individuals may experience what is known as “keto flu,” with potential symptoms including:
- Constipation
- Nausea and vomiting
- Fatigue
- Lightheadedness
- Decreased exercise tolerance
Effects on Heart Health
As discussed earlier, the ketogenic diet may offer positive short-term benefits for weight loss, blood sugar stabilization, triglyceride levels, and HDL (good cholesterol) levels. However, there are valid concerns regarding its negative implications for heart health.
Several studies have linked ketogenic diets to heightened LDL (bad cholesterol) levels, though not all studies uniformly support this conclusion.
It appears that ketogenic diets that are high in saturated and trans fats are chiefly responsible for the observed increase in LDL cholesterol levels.
Another investigation demonstrated a heightened incidence of atrial fibrillation in those on carbohydrates-restricted diets.
Additionally, studies have associated the ketogenic diet with a rise in mortality, particularly when people substitute carbohydrates with animal fats. In contrast, substituting carbohydrates with plant-based fats has shown better mortality outcomes.
In order to mitigate the risk of heart disease during a ketogenic diet, it is wise to decrease the consumption of processed foods that contain high levels of saturated and trans fats. Rather, individuals should select plant-based options that offer a greater proportion of unsaturated fats.
The bottom line
The ketogenic diet, recognized for its high-fat and low-carbohydrate framework, can significantly support short-term weight loss and assist in regulating blood sugar levels. However, the long-term consequences for heart health are still unclear, with concerns surrounding elevated LDL cholesterol and potential risks of mortality.
To optimize the advantages while mitigating potential hazards, it is advisable to prioritize unsaturated plant-based fats and seek guidance from healthcare professionals prior to initiating the diet.
