5 Reasons to Forget Keto and Go Vegan

In diet culture, low-carb diets are hailed as weight-loss wonders, and we know them by name: Atkins, South Beach, and paleo. The ketogenic diet, abbreviated as “keto”, is one of those low-carb diets. The difference between the ketogenic diet and others is that while one group recommends replacing carbs with protein, the ketogenic diet swaps carbs for fat. But while results seem to come quickly, this diet, which has a history as a medical treatment, does come with some health risks.

What is the ketogenic diet?

When done correctly, the lack of carbohydrates consumed on a ketogenic diet forces the body into a metabolic state called “ketosis.” In this state, the liver produces a substance called “ketones” from stored fats. These ketones then supply the body with energy instead of carbohydrates, the body’s usual source of energy, leading to rapid weight loss in many people. But is that a good thing? And is the ketogenic diet really healthy?

“​It is effective for weight loss because it eliminates many foods from the diet and it is an extremely restrictive diet. Any diet that eliminates entire food groups will induce weight loss.” dana ellis hunnes, PhD, MPH, RD, explains to VegNews. “However, this is not a healthy diet.”

The ketogenic diet that sends your body into a state of ketosis is not meant for everyday people. doctors inserted it came to the medical world in the 1920s to treat children with epilepsy and seizure disorders and as adjunctive therapy to reduce the risk of seizures. “Not for the average person just trying to lose weight,” adds Hunnes. Most keto diet fads aren’t really in ketosis unless they’re being closely followed by a dietitian who knows how to develop a keto plan.

What do you eat on a ketogenic diet? In general, it involves a diet that is 70 to 80 percent fat, 5 to 10 percent carbohydrates, and 10 to 20 percent protein. According to Harvard HealthThis adds up to 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein. To put these numbers in perspective, a half cup of cooked long-grain brown rice contains almost 26 grams of carbohydrates. And, the Dietary Guidelines for Americans recommend that you get about 25 to 35 percent of your daily calorie intake from fat.

To go into more detail, the ketogenic diet includes meat, eggs, fatty fish, high-fat dairy products, nuts and seeds, avocados, healthy oils, green beans, and vegetables that are members of the cabbage family. Restrict grains and starches (such as rice, pasta, and bread), all other vegetables, root vegetables, most fruits, beans, and legumes, low-fat and sugar-free processed products, highly refined oils, sugary foods and beverages and booze. .

The health risks of a ketogenic diet

When it comes to helping maintain a healthy weight, this fast-acting eating plan is best left in the graveyard of fad diets.

But, you may want to consider a whole-food, plant-based diet for the long haul. Often shortened to WFPB, a whole food, plant-based diet emphasizes unprocessed grains, vegetables, fruits, legumes, nuts, and seeds. It excludes all animal products and restricts processed oils, refined sugars, white foods (such as bread, rice, and pasta), fried foods, and many pre-made foods.

Canvas

Below, we’ll go over the health risks of the keto diet and why you might want to consider whole, plant-based foods.

1 Increases ‘bad’ cholesterol

The ketogenic diet often encourages foods like processed meats, fatty meats, and butter. “Keto is a heart health risk when it’s extremely high in animal protein and fat,” says Hunnes, adding that the diet can increase inflammation in the body. Although its exact role in heart health is unknown, inflammation it is common in patients with heart disease and stroke. “However, this inflammation is often masked by the fact that it is a low-calorie diet, and a sufficiently low-calorie diet can lower the risk of high and elevated cholesterol levels,” adds Hunnes.

Many keto foods are also high in saturated fat, which is known to increase low-density lipoprotein (LDL) cholesterol levels in the blood. A meta-analysis of more than 100 studies on the ketogenic diet published in the journal Frontiers in Nutrition found that it increases both the risk of heart disease and the buildup of LDL cholesterol if used as a long-term eating plan.

However, studies have bound diets rich in whole plant foods such as whole grains, legumes, fruits, non-starchy vegetables, nuts, and healthy oils high in unsaturated fats with lower cholesterol levels, lower blood pressure, and reduced inflammation.

two can cause constipation

Fruits, vegetables, whole grains, and legumes are rich in dietary fiber, a nutrient that helps increase feelings of fullness and contributes to digestive health. But, a ketogenic diet is very low in fiber from fruits, vegetables, and grains. It is especially low in beta-glucan, a type of fiber found in cereals such as barley and oats. Studies suggest that beta-glucan also helps maintain healthy cholesterol and blood glucose levels.

On top of that, beta-glucan and other grain fibers help you maintain a healthy gut microbiome, Julie Miller Jones, PhD, LN, CNS and Scientific Advisor to the Joint Institute for Food Safety and Nutrition at the University of Maryland and the Drug Administration and United States Foods, he tells VegNews.

“So, followers of the [keto] the diet may not only suffer from constipation and slow transit times, it may also lack the protection provided by fiber fermentation in the large intestine,” explains Jones. “This fermentation of these carbohydrates feeds a healthy microbiome, which in turn produces short-chain fatty acids that lower the pH of the colon and are associated with reduced polyp growth and colon cancer.”

However, a whole food, plant-based diet emphasizes a variety of high-fiber foods that support a healthy gut microbiome and good digestion, reports a to study published in Frontiers in Nutrition in 2019.

3 It can lead to nutritional deficiencies.

You may be missing out on key vitamins and minerals on a long-term ketogenic diet because it restricts many types of fruits, vegetables, grains, and legumes. You can have vegetables from the cabbage family, but most other vegetables, including potatoes, are out. Avocados and lemons are the only exception to the allowed fruits. So over time, a ketogenic follower may become deficient in some nutrients.

A to study published in the Journal of the International Society of Sports Nutrition found that those who adhere to fad diets — in this case, two of Keto’s low-carb siblings, the Atkins diet, the South Beach diet, and the high-carb DASH diet — have a high chance of being deficient of micronutrients.

A whole food, plant-based diet, on the other hand, encourages getting as many nutrients from food as possible, thus encouraging consumption of a wide range of ingredients. But, that doesn’t mean it’s perfect. Anyone following any type of vegan diet should vitamin B-12 supplementan essential nutrient that cannot be obtained from plant-based foods.

4 Weight loss is unsustainable

It is common for followers of the ketogenic diet to experience rapid weight loss. But, that is not cause for celebration. Like many other fad diets, keto is not meant to permanently change the way you eat. It is temporary and followers often gain back the weight they lost after returning to their usual eating habits.

“Along with its health risks, the inability to follow the diet is one of the main reasons why the ketogenic diet has been ranked at the bottom of the list. US News and World Report Diet RankingsJones says. “That’s also why prestigious organizations like the Mayo Clinic recommend it for intractable epilepsy, but hardly anything else. So while the ketogenic diet promotes rapid weight loss, it does not create dietary patterns that are sustainable and therefore does not lead to sustained weight loss for the vast majority of people.”

But, in addition to its other benefits, a to study published in the American journal of lifestyle medicine suggests that a whole food, plant-based diet could help you lose weight safely and sustainably.

5 And more…

The ketogenic diet comes with a number of other health risks, and the one most people experience first is something called the “keto flu.” Symptoms include cloudy mind, dizziness, nausea, cramps, headache, irritability, and constipation. This medically unrecognized condition is known to arise two to seven days after starting a ketogenic diet. The cause is unknown, nor is it unique to the ketogenic diet, and many people who drastically changed their diet have reported similar symptoms. Additional negative side effects of a long-term ketogenic diet suggested by studies include an increased risk of kidney stones and osteoporosis and higher heart rates for athletes.

While there is no evidence directly linking the ketogenic diet to eating disorders, many dietitians warn that restrictive fad diets in general can fuel yo-yo dieting and disordered eating.

On top of that, because the ketogenic diet is so heavy on animal products, it’s also not good for the planet. Industrial animal agriculture is to blame for 14.5 percent of global human-caused greenhouse gas emissions, while a plant-based diet puts significantly less tension on the planet. So if you’re looking to eat healthier and more sustainably, a whole food, plant-based diet might be worth a try. As always, any major changes to your diet should be discussed with your doctor first.