- A low-carb ketogenic diet and a Mediterranean diet may help control blood sugar, a new study finds.
- Both diets are high in vegetables and low in sugar and processed grains, which helps prevent blood sugar spikes.
- But ketogenic dieters had higher cholesterol and found it more difficult to stick to the diet, the researchers said.
a high fat content
ketogenic diet
and a high fiber content
Mediterranean diet
may be equally effective in balancing blood sugar levels, according to a study published May 31 in the American journal of clinical nutrition.
Researchers at Stanford University analyzed data from 33 adults with prediabetes or type 2
diabetes
to see how two different 12-week diet programs might affect your blood sugar levels and other markers of health. The order of the diets was randomly assigned, and participants were told to eat as much as they wanted on each one.
In a well formulated keto dietParticipants were told to eat between 20 and 50 grams of carbohydrates per day, moderate amounts of protein, and at least three servings of vegetables.
The other option, a Mediterranean dietIt was based on the traditional eating habits of countries such as Spain and Italy, with mostly plant foods, olive oil and oily fish, nuts and seeds.
Both diets included plenty of non-starchy vegetables, such as leafy greens, and limited added sugar and refined grains, such as white bread. The difference was that the Mediterranean dieters also ate beans, fruits, and whole grains, while the keto dieters largely excluded those foods to keep their overall carbohydrate intake low.
The researchers found that the participants had similarly improved blood sugar levels after both diets, compared to before the study, and also lost a small amount of weight. The findings suggest that Mediterranean and keto are equally viable strategies for controlling blood sugar in people with diabetes or prediabetes.
However the
ketogenic diet
may have some side effects, while the Mediterranean diet may be easier to maintain over time, according to the researchers.
Ketogenic dieters may have higher cholesterol, miss out on some nutrients, and have a harder time staying on it long-term
While the ketogenic diet improved participants’ blood sugar levels, it also raised cholesterol, which may be linked to an increased risk of
The high fat content of the ketogenic diet, particularly saturated fat from sources like butter, red meat, and dairy, has raised concerns in the past. cardiologists and other medical experts who are concerned about the long-term risks of the ketogenic diet. However, ketogenic dieters had fewer triglyceridesanother type of fat linked to heart health problems, which may mitigate the risks of high cholesterol, some evidence suggests.
Another potential problem with the ketogenic diet was that participants ate significantly fewer certain nutrients, such as vitamin C, folic acid, and
Keto dieters also ate less fibera nutrient linked to healthy digestion and a lower risk of chronic disease, while the Mediterranean diet significantly increased fiber intake.
Finally, the researchers found that the Mediterranean diet was significantly easier for the participants to follow. Keto can be difficult to maintain as dieters have to keep a close eye on carbohydrates and cut out a wide variety of foods, experts previously told Insider.
Overall, the findings suggest that it may not be worth cutting out healthy high-carb foods on a ketogenic diet, and a Mediterranean diet may work best for most people, although healthy low-carb diets may be a viable option , according to the researchers.
“It should focus less on promoting a particular diet approach as the best one, and instead allow patients to make an informed decision to help them determine which approach is best for them,” the researchers wrote in the study.
