A diet low in added sugars is often recommended for maintaining overall health. The World Health Organization (WHO) advises that free sugars should constitute less than 10% of total energy intake due to their connection with chronic diseases. The study found that the keto diet raises levels of “bad” cholesterol.
Research has shown that cutting back on free sugars can help reduce body fat. Similarly, the ketogenic diet, which restricts carbohydrates, has become a popular method for weight loss.
A recent study published in the journal Cell Reports Medicine compared the effects of a low-carb, high-fat keto diet with a diet low in free sugars (added sugars) and a control diet. The researchers aimed to understand how these different eating patterns impact weight loss and metabolism. The study, which lasted 12 weeks, involved 53 participants.
The findings revealed that both the low-sugar diet and the keto diet resulted in weight loss, with participants losing 2.1 and 2.9 kilograms of fat mass, respectively, compared to those on the control diet. This weight loss was not linked to changes in physical activity, as all groups maintained similar activity levels.
However, the study also found that the keto diet raised levels of “bad” cholesterol and other markers associated with increased cardiovascular disease risk compared to the low-sugar and control diets. Additionally, the keto diet negatively affected gut health, reducing levels of beneficial gut bacteria.
Conversely, the diet low in free sugars did not produce these adverse effects.
Cholesterol: Participants on the keto diet experienced elevated levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. Specifically, they had higher levels of small and medium-sized LDL particles, which are particularly harmful to health.
On the other hand, the low-sugar diet significantly lowered LDL cholesterol levels.
Participants on the keto diet also showed increased levels of apolipoprotein B (apoB), a protein found in LDL cholesterol that is linked to atherosclerosis — a condition where plaque builds up in blood vessels, increasing the risk of heart disease.
Gut Health: The study revealed that the keto diet had a significant impact on gut health, particularly by reducing levels of Bifidobacteria, a beneficial gut bacteria. Lower levels of these bacteria are associated with a higher risk of metabolic, immune, and gut issues.
Bifidobacteria play a key role in producing B vitamins and other compounds that support overall health. The keto diet’s low fiber intake may explain the negative impact on gut bacteria, as fiber is essential for feeding the gut microbiome.
Glucose Tolerance: Carbohydrates break down into glucose, which enters the bloodstream and is used as energy. While this process is generally healthy, prolonged high glucose levels can damage blood vessels.
The study found that those on the keto diet had lower fasting glucose levels but also reduced glucose tolerance, meaning their bodies were less efficient at removing glucose from the blood after eating. This could lead to prolonged high blood sugar levels.
Long-Term Effects: The long-term effects of the keto diet are still uncertain. While some metabolic changes observed in the study, like lower fasting glucose levels, were beneficial, others, like increased apoB levels, were concerning.
Study author Dr. Javier Gonzalez noted that the long-term health effects might vary depending on individual factors, such as whether a person has issues controlling their blood glucose or lipids. Gonzalez plans to continue researching the potential benefits and risks of the keto diet, including exploring personalized approaches and targeted supplements to mitigate unfavorable effects.
Nutritionist Sarah Herrington added that long-term adherence to the keto diet could lead to significant changes in the gut microbiome, potentially reducing its diversity. It might also worsen glucose tolerance, making the body more sensitive to sugars and carbohydrates when reintroduced. While the keto diet may improve short-term blood sugar regulation by increasing fat metabolism, it could have long-term implications for gut health.
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