Research warns of the health effects of keto
The ketogenic diet (keto) is a diet rich in fat, low in carbohydrates, and has become a global trend thanks to its ability to lose weight quickly. By cutting down on starch, the body falls into a state of ketosis, burning fat for energy instead of glucose. Many people expect keto to help curb appetite and improve health.
However, research published in Science Advances recently shows that although this diet helps obese mice lose weight, they have worrying problems: high cholesterol, fatty liver and impaired blood sugar control. These are leading risk factors for cardiovascular disease and diabetes.
Dr Christopher Gardner, Director of Nutritional Research at Stanford University (USA), commented: Keto is not a safe choice for everyone. Any diet that is too rich in saturated fat can increase bad cholesterol (LDL), thereby increasing the risk of heart disease".
High cholesterol risk and pressure on the cardiovascular system
According to the standard nutritional recommendation, only about 7% of daily calories should come from saturated fat. But in the 2,000-calorie keto diet, people can consume up to 165 grams of fat per day, mostly from avocado, coconut oil, red meat, which is high in saturated fat.
A study published in the British Journal of Nutrition also confirmed that a low-starch, high-fat diet can increase LDL cholesterol, a type of cholesterol known as the "silent killer". The increase in LDL causes the heart to be more active and increases the risk of atherosclerosis.
Nutritionist Vidhi Chawla (India) said: Keto helps with short-term weight loss but is not a sustainable strategy. People with heart disease, dyslipidemia or diabetes need to be especially careful".
Other side effects of the keto diet
In addition to the risk of cardiovascular disease, keto has many other potential problems:
Risk of type 2 diabetes: Sudden changes in how the body processes blood sugar can lead to insulin resistance.
Nutritional deficiencies: Limit fruits, vegetables, whole grains, causing the body to lack magnesium, selenium and fiber.
Effects on the liver: The liver has to work overtime to process large amounts of fat.
Digestive disorders: Eating less fiber-rich foods can easily lead to constipation and indigestion.
The study also shows that some risks may be reversed if keto is stopped. However, experts recommend that people who want to lose weight should choose a balanced method, rich in green vegetables, whole grains and lean protein to ensure long-term safety.
