Controversy keto? Experts say it's there to stay

Experts dissipate myths and highlight science behind low -carbohydrate and ketogenic plans for the management of chronic diseases.

Study: Myths and facts concerning low -gluketing regimes. Image credit: Amine Chakour / Shutterstock.com

The rates of chronic diseases increasing in the world, the need for effective interventions on lifestyle has become more urgent than ever. The low -carbohydrate (“low -carbohydrate”) and ketogenic (“keto”) diets drew significant attention – both support and skepticism – in public and scientific communities.

A recent article in Nutrients Provides an expert analysis based on evidence of the efficiency, safety and sustainability of these diets.

The need for food solutions

More than 90% of American adults have risk factors linked to lifestyle or undergo treatment for cardiometabolic diseases such as obesity, diabetes and heart disease. The identification of effective food approaches could play a key role in reducing these risks.

Thousands of clinical trials have shown that carbohydrate restriction can reduce the risk of cardiometabolic and mental health problems. Several medical organizations in the United States, Europe, Canada and Australia have recognized these conclusions.

Groups like the Obesity Medicine Association and the American Heart Association (AHA) have recognized that low -carbohydrate regimes can offer greater advantages than simple caloric restriction, especially for overweight or obese people. The indications reported include weight loss, improving blood sugar control, better regulation of cholesterol and reduced blood pressure.

While some health professionals focus on the potential drawbacks – such as “keto flu”, a temporary period of fatigue and discomfort – these symptoms are generally soft and manageable. Simple solutions, such as the increase in electrolyte intake, has been well documented since 2011.

Other researchers have underlined studies suggesting an increased risk of mortality with low -carbohydrate diets. However, many of these studies involved diets with up to 37% of carbohydrate daily calories. On the other hand, the real low -carbohydrate plans allow up to 26% of the calories in carbohydrates, while Ceto diets limit the contribution to less than 10%.

This last article offers a balanced discussion on the advantages and challenges of low -carbohydrate and keto regimes, based on complete research and clinical experience.

Advantages of low -carbohydrate diets

Ketosis, a state in which the body burns fat for energy instead of glucose, is a characteristic of the keto diet. Contrary to false ideas, ketosis is distinct from ketoacidosis, a dangerous condition mainly affecting people with type 1 diabetes.

Low carbohydrate diets have been shown to improve most cholesterol markers, with the exception of LDL cholesterol (LDL-C). However, LDL-C increases are generally observed in lean individuals, and current evidence does not strongly link this to a higher risk of heart disease.

A significant study revealed that an keto diet improved 17 out of 20 cardiovascular risk factors, excluding LDL-C. After two years, participants underwent a 12% reduction in their risk of atherosclerotic cardiovascular disease at 10 years (ASCVD).

These diets also help normalize blood sugar and insulin levels while reducing inflammation. In particular, several clinical trials suggest that the keto diet can reverse type 2 diabetes, with more than 50% of participants reaching remission within 10 weeks.

A study followed diabetic patients with an average duration of the eight -year disease and found that blood sugar remained normal for two years.

Unlike diabetes drugs – such as insulin, sulfonyls or thiazolidinediones – The Ceto diet promotes weight loss, strengthening its advantages for metabolic health. GLP-1 agonists, although effective for weight loss, have potential side effects such as pancreatitis.

The additional advantages of the CETO regime include relief of symptoms for conditions such as gastroesophageal reflux (RGC), irritable colon syndrome (IBS) and thyroid dysfunction linked to obesity. It can also improve the function of the gallbladder, while low fat diets have been linked to a higher risk of biles.

Respond to common concerns

A false common idea is that low -carbohydrate diets negatively affect healthy cells or tissues. In reality, the body requires only a small amount of glucose, which can be produced naturally by gluconeogenesis – the conversion of amino acids and glucose fatty acids.

According to a 2005 report from National Science Academies, the requirement of carbohydrates essential for humans is actually zero.

The concerns about the consumption of saturated fats and red meat on an keto diet are also frequently increased. However, rigorous journals of existing evidence do not show a strong association between the supply of saturated fats and heart disease. Likewise, consumption of red meat has not been concluding in a conclusive manner to heart disease, cancer or diabetes.

A higher protein intake does not harm the renal function in healthy individuals. In fact, low -carbohydrate plans can be beneficial for diabetes patients with chronic kidney disease to step 3 and can even improve renal function over time.

Low carbohydrate diets systematically lead to greater weight loss compared to low fat diets and do not cause nutritional deficiencies. They also support high levels of HDL cholesterol (“good”).

Compared to plant -based diets – often followed by individuals already at lower risk – carbohydrate carbohydrates have more solid evidence in support of their effectiveness in various populations.

Sustainability and affordability

Membership is a crucial factor in the success of any diet. Studies show that individuals under low-carbohydrate plans (less than 100 g of carbohydrates per day) generally maintain them for at least a year, with more than a third party continuing beyond two years while supporting their weight loss.

These diets also promote satiety, helping individuals to feel full and reducing desires, which supports long -term support.

From an environmental point of view, the American environmental protection agency reported in 2019 that farming represented only 4% of total greenhouse gas emissions from the country. In addition, breeding of cattle has proven to improve soil health in various ways.

Economically, low -carbohydrate diets remain feasible. In 2019, the additional weekly cost estimated per person was only about $ 9. These regimes provide essential vitamins and minerals while supporting physical performance to athletes and military staff.

Affordable and nutrient -rich options such as eggs and chopped beef make low -carbohydrate food accessible. In addition, free resources are available for those looking for keto meal plans for the budget.

Conclusion

Evidence supports the effectiveness of low -carbohydrate plans for people who choose them. Many current concerns about their impact on health are not supported by scientific research. These diets provide all the necessary nutrients without undesirable effects, making it a viable and durable option.

For those looking for an alternative approach to manage weight and metabolic health, low -carbohydrate and keto diets offer a well -sustained practical choice.