Are Keto Diets Safe?

Are Keto Diets Safe?

“Are keto diets safe?” Given the decades in which ketogenic diets have already been used to treat Certain types of childhood epilepsy have accumulated a lot of safety data. Nutrient deficiency seems to be an obvious problem. Insufficient intake of 17 micronutrients – vitamins and minerals – has been reported in humans on a strict ketogenic diet. Diet is a particularly important point to make sure that you get all the essential nutrients, since you may be eating less.

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The ketogenic diet is usually so nutritionally restricted, that one review calculates that you get enough amount of daily intake of vitamins and minerals, you will need to eat over 37,000 calories a day. This is one of the advantages of plant approaches. Like the editor – in – chief of the Journal of the American Dietetic Association says “Is there a diet more nutrient-dense than vegetarian food?” Choosing a healthy diet can be easier than stuffing 50 dicks of oil into your coffee. And here we are not just talking about not meeting your daily needs. Kids on a ketogenic diet get scurvy, and some even die from selenium deficiency (which can cause sudden cardiac death).

Vitamin and mineral deficiencies can be solved with supplements, but what about the weakness of the prebiotics, dozens of types of fiber and sustainable starch, contained in whole grains and beans, which you will not consume? Not surprisingly, constipation is common in keto diets, but as we have seen before, limiting our microbiome by prebiotics there can be a whole host of negative consequences. Ketogenic diets have been shown to decrease the richness and diversity of our intestinal flora. Microbiome changes can be detected within 24 hours after switching to a low-fat, low-fat diet. Lack of fiber makes our good gut bacteria starve, but before, we thought that almost all the fiber in the food are completely digested in the small intestine.

keto Diet
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But based on studies using radioactive tracking devices, we now know that about 7% of saturated fat in a high-fat meal, they can reach the colon, which can lead to devastating changes in our gut microbiome, weight gain, increased bowel permeability, inflammatory changes. For example, the decline in useful bifidobacteria and reducing the total production of short-chain fatty acids, both of which are expected to increase the risk of gastrointestinal disorders. Okay, but let’s see essentially what can all that saturated fat do if they reach our heart? If you look at low-carb diets and overall mortality, people who consume low carbohydrates are significantly more at risk that they die, for whatever reason, on average a much shorter life.

However, in terms of cardiovascular disease, it matters whether it is animal or vegetable fat. Based on the famous Harvard cohorts, the intake of more animal Low carb foods are associated with higher mortality than cardiovascular disease – 50% greater risk from death from a heart attack or stroke – but no such link was found for low-carbohydrate, plant-based diets. And it’s not just Harvard. Low carbohydrate food models that favor animal protein and fat from sources like red meat and chicken, are associated with higher mortality; while those favoring vegetable proteins and fats from things like vegetables, nuts, peanut butter, whole grains, are associated with lower mortality. The production of cholesterol in the body is directly related to body weight. Any kilogram of weight loss by any means is associated with about one point drop blood cholesterol levels. But if you put people on a very low carbohydrate ketogenic diet, beneficial effect on LDL bad cholesterol dull or even completely neutralize.

Balancing changes in LDL or HDL (what we thought was good cholesterol) are considered sufficient to offset this risk. You don’t have to wait until cholesterol builds up however, there should be adverse effects in the arteries. Within three hours after eating something rich in saturated fat, you can see a significant impairment of arterial function. Even with 5 pounds of weight loss, arterial function worsens with the ketogenic diet, as seems to be the case with low carbohydrate diets in general.

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