Health Risks of the Keto Diet
Effects on Blood Lipids
The keto diet includes significant amounts of fats, including saturated fats. Saturated fats increase your blood cholesterol levels (dyslipidemia), which puts you at high risk of heart disease [9].
A recent study presented at the American College of Cardiology's annual conference found that low-carbohydrate, high-fat diets were associated with elevated blood levels of low-density lipoproteins (LDL cholesterol) [10]. The lead author of this study states that the keto diet can increase blood levels of LDL cholesterol and enhance the risk of heart disease [10].
However, not all studies have found harmful changes in the blood levels of triglycerides, LDL, and high-density lipoprotein (HDL) in people on keto diets. A study with 307 participants conducted by the University of Colorado found that such diets resulted in lower blood levels of LDL and triglycerides and higher blood levels of HDL [11]. Reduced triglycerides and increased HDL are associated with better heart health. Blood pressure readings were also lower, reducing heart risk.
Nutritional Deficiencies
The keto lifestyle avoids important members of the six important food groups (vegetables, fruits, grains, dairy, protein foods, and oils) [12]. Keto diets are not balanced diets and can cause deficiencies in dietary fiber, vitamins, and minerals. Calcium, iron, magnesium, phosphorus, and potassium are insufficient on a keto diet, as are vitamins B and C [13].
Acid-Base Balance
All your body systems and processes work best in a slightly alkaline state. Altering this pH harms many essential metabolic functions, and ketosis is a known danger. Excessive ketones in the bloodstream (ketosis) can cause a lowering of the pH, a situation called ketoacidosis.
Ketoacidosis is a dangerous situation, and people with diabetes are at risk. However, a review in Missouri Medicine states that people in good health are able to maintain a normal acid-base balance in spite of ketosis [2].
Financial Burden and Social Isolation
Since the ketogenic diet calls for strict guidelines, keto-friendly meals may not be readily available everywhere. Specially-cured keto-friendly meal plans and keto snacks can increase the financial burden on consumers.
The ketogenic diet may also increase your risk of social isolation. You may also find it difficult to participate in meals with friends and family due to the dietary restrictions. According to a Harvard study, social isolation directly impacts our health and happiness [14]. 1 in 5 Americans report that they are lonely. Undesired chronic social isolation increases the risks of diseases and mental health issues.
The Keto Lifestyle
A normal (non-ketogenic) balanced diet provides 45% to 65% of its calories in the form of carbohydrates, with saturated fats making up less than 10% of the energy. The keto lifestyle requires you to cut out carbohydrates and eat a diet rich in fats.
Your diet plan will include:
- fatty cuts of meat (rather than lean)
- nuts
- seeds
- avocado
- oily fish
- lard
- butter
What you can't eat is of prime importance. Carbohydrate-rich foods like bread, corn, potatoes, rice, cereals, pasta, and cookies are all prohibited. Beans and legumes — good sources of proteins — are either not included or are allowed in small amounts. Fruits, with their significant carbohydrate content, are also prohibited.
Most keto diet programs advise following such a diet until you have achieved the desired goal. After that, you can follow the keto diet intermittently to maintain a healthy weight.
Keto diets are radically different and include a lot of fats and very little of the foods that provide starchy carbohydrates. Usual staples like cereals, fruits, beans, and pulses are often eliminated completely, creating the potential for nutritional deficiencies.
Ketogenic diets provide great benefits but can potentially harm your health if not followed in a supervised manner. Creating an effective keto diet food plan needs expert knowledge to meet both your weight loss and nutritional requirements.
