A keto diet may help you drop weight while simultaneously decreasing blood sugar and cholesterol levels, but is it safe? In this episode of Michigan Medicine News Break we explore some of the latest research into this popular low-carb diet.
Before beginning any keto diet, it is wise to consult your physician, particularly if you have heart disease or a family history of it. A cardiologist can evaluate your risks for heart issues and assist in finding the most beneficial approach for your individual situation.
1. Ketosis is a natural process
Ketosis is a natural metabolic process that occurs when your body does not have enough carbohydrates available for energy production. At this point, your liver begins breaking down fat molecules called fatty acids and ketones into fuel for your body – an approach which has the potential to both help you lose weight and enhance overall health benefits. While ketogenic diets may provide benefits like weight loss and improved health status, they may also bring on unpleasant side effects like fatigue or headaches.
Diet is key when it comes to combatting adverse side effects of medication, so try eating less sugar, salt, processed food and red meat and replacing those foods with lean proteins, low-glycemic fruits and vegetables, nuts and olive oil for optimal health.
A ketogenic diet can also benefit your heart by lowering triglycerides, blood pressure, and inflammation. According to one study, this method proved more effective than standard care at improving cardiovascular risk factors; however other research has produced mixed results.
Studies have demonstrated both ways a ketogenic diet can impact on heart disease: some studies show it increases risk, while other research shows it can protect against it. To maximize long-term benefit from any such regiment, choose an eating pattern which includes lean proteins, low-glycemic fruits and veggies, whole grains and a moderate amount of healthy fats.
A ketogenic diet is generally safe, though it’s important to consult your physician prior to embarking on such a program. Diabetics must especially pay close attention as ketogenic diets can increase their blood sugar and lead to diabetic ketoacidosis – a serious medical emergency which could result in coma or even death.
2. Ketosis helps you lose weight
When your body doesn’t have carbs to metabolize for energy, it turns to fat and produces compounds known as ketones as fuel for weight loss. Some individuals may experience discomfort during this transition period such as nausea or headaches; these symptoms typically subside after your body adjusts to using ketones as fuel instead.
A keto diet consists of high-fat foods, moderate protein intake and minimal carbs; aim to consume no more than 50 g net carbs daily – about three slices of bread or two bananas. Although some dietitians recommend exceeding this threshold amount in order to reach ketosis faster, experts warn against it since exceeding 50 grams can potentially pose health issues.
Consuming a ketogenic diet may help protect against heart disease by decreasing blood sugar and improving cholesterol levels, but before undertaking such an experiment it is recommended that you consult a medical provider, especially if you already have or are at risk for it.
The keto diet requires including foods rich in healthy fats such as avocados and nuts, vegetables, whole grains, dairy products, as well as high-fiber foods like beans and legumes as well as foods high in healthy carbohydrates, like those found in processed desserts; it should also limit high-sugar fruits such as those found in these treats – such as those found in most processed desserts; instead opt for antioxidant-rich berries instead as these contain few carbohydrates. Also drink plenty of water instead of fruit juices which have fast digesting carbohydrates which is another important aspect.
The keto diet has been demonstrated to have positive impacts on cardiovascular health and is effective at reducing risk factors associated with heart disease, such as inflammation, triglycerides, blood pressure and bodyweight. To be safe, however, this diet should only be undertaken under guidance from a physician or registered dietitian.
3. Ketosis helps you control blood sugar
The keto diet encourages your body to use fat instead of carbohydrates as energy source, with positive impacts on blood sugar and cholesterol/triglyceride levels, along with improved cholesterol/triglycerides levels. But be wary if you already have heart disease or are at risk. A well-formulated keto diet will include healthy fats from nutrient-rich food sources while restricting processed carbs; also including leafy green vegetables, fermented food products such as butter providing butyric acid which supports gut health – an effective short chain fatty acid short chain fatty acid that supports gut support.
The keto diet’s aim is to lower insulin and blood sugar levels while simultaneously limiting your consumption of processed carbs and increase fiber, lean proteins, and healthy fats in your daily meals – an approach which has proven successful at decreasing heart disease risk. High levels of both can increase your risk for heart disease; cutting them out reduces blood sugar through fiber consumption as well as restricting starchy vegetables, fruits, sugary drinks, starch production in vegetables/fruits/beverages consumption as well as net carb consumption which refers to total carbohydrates minus insoluble fiber plus some sugar alcohols found in daily meals.
People without diabetes can experience metabolic ketosis when following the keto diet, in which their liver produces high amounts of ketones to fuel both your brain and muscles. Unfortunately, ketones can build up dangerously high in your blood and potentially lead to diabetic ketoacidosis (DKA), so it’s wise to speak to a healthcare provider before embarking on this regime. For the safety of both yourself and others involved, prior consultation is advised, particularly if there is a history or risk for heart disease in your family.
Studies have linked ketogenic diets with an increased risk of heart disease. One reason may be due to their high fat content, which may increase cholesterol and triglycerides levels; additionally, keto diets restrict carbs which could negatively impact gut bacteria leading to constipation.
4. Ketosis helps you control blood pressure
Blood pressure is an integral indicator of cardiovascular health. Elevated BP can damage organs and increase your risk for heart attacks and stroke, but fortunately you can lower it through healthy eating habits such as following the keto diet – full of healthy fats with few carbs – for example a keto diet can be an excellent way to lower BP, provided it includes the appropriate types of fats such as omega 3s. In order to reap its full benefits it’s key that you choose appropriate types of fatty acids for maximum effectiveness.
Ketone bodies produced during ketosis can also help lower blood pressure by blocking an enzyme called Renin that raises your blood pressure. Furthermore, following a ketogenic diet can improve your cardiovascular health by lowering cholesterol levels and decreasing inflammation.
A recent study published in Diabetes and Cardiovascular Disease examined people with Type 2 diabetes who received standard care with those who received nutritional guidance to reach ketosis via ketogenic dieting. Researchers observed that those following the latter saw an amazing drop in cardiovascular risk factors as well as less inflammation than their control counterparts.
Keto diets have an additional advantage of being more effective at lowering blood pressure. This is likely due to their abundance of omega-3 fatty acids which have anti-inflammatory properties and thus provide additional blood pressure reduction benefits.
Before embarking on a keto diet, it’s wise to speak to both your physician and dietitian for advice. This is particularly true if you have preexisting heart conditions like congestive heart failure, high cholesterol or heart disease; similarly if your family history includes familial hypercholesterolemia or you are pregnant a keto diet may not be safe for you.
5. Ketosis helps you control cholesterol
People following keto diets typically experience increased cholesterol levels, but this doesn’t have to be seen as bad news. Cholesterol levels rise due to an increase in healthy HDL cholesterol and decrease in unhealthy triglycerides; high cholesterol does not actually lead to heart disease – inflammation does – and the keto diet provides many anti-inflammatory foods like vegetables, nuts, seeds, and fish which help decrease inflammation while simultaneously lowering triglycerides levels.
As well as decreasing inflammation, the keto diet also promotes the use of unsaturated fats like avocados, olive oil and nuts – which contain unsaturated fatty acids that help lower LDL (bad) cholesterol and triglyceride levels – for weight reduction. You can add more omega-3s by including salmon, sardines and flax seed in your daily diet.
However, it is important to remember that not all fats are created equally and that even on the keto diet there may still be an excessive intake of saturated fats that may increase cholesterol levels. To counteract this problem, replace saturated fats with monounsaturated or polyunsaturated varieties found in foods like avocados and olive oil; or opt for polyunsaturated alternatives found in nut butters and most fish as possible.
Overall, following a keto diet coupled with exercise can significantly boost both your physical health and heart. Just make sure that before making any major changes in either area that you consult your physician first – heart disease development is an intricate process influenced by genetics, age, blood pressure and cholesterol levels, family history, diet and smoking; short-term dieting increases risk by 40% so it’s key that you find long-term plans that fit you and work.