- Both low-carb ketogenic and Mediterranean diets help control blood sugar levels, new research has found.
- Both diets are high in vegetables, low in sugar and processed grains, and help prevent blood sugar spikes.
- However, researchers said the ketogenic dieters had high cholesterol and had a hard time sticking to the diet.
High fat
Ketogenic diet
And high fiber
Mediterranean diet
According to a study published May 31 in the American Journal of Clinical Nutrition, it may be equally effective in balancing blood sugar levels.
Researchers at Stanford University examined data from 33 adults with prediabetes or type 2 diabetes
Diabetes
Find out how two different 12-week diet programs affect blood glucose and other health indicators. The order of meals was randomly assigned and participants were told to eat as much as they wanted.
On a well-prescribed ketogenic diet, participants were told to eat 20-50 grams of carbohydrates, a modest amount of protein, and at least 3 servings of vegetables per day.
Another option, the Mediterranean diet, is based on the traditional diet of countries such as Spain and Italy and mainly contains vegetable foods, olive oil, fatty fish, nuts and seeds. I did.
Both meals contain a lot of non-starch vegetables such as leafy vegetables, and the addition of refined grains such as sugar and white bread is restricted. The difference is that Mediterranean dieters also ate beans, fruits, and whole grains, while ketogenic dieters largely excluded these foods to keep their overall carbohydrate intake low.
Researchers found that participants also improved blood sugar levels and lost a small amount of weight after both diets compared to before the study. The findings suggest that the Mediterranean and Keto are equally viable strategies for controlling blood glucose levels in people with diabetes or prediabetes.
However
Ketogenic diet
According to researchers, a Mediterranean diet may be easier to maintain over the long term, but it may have some side effects.
Ketogenic dieters are high in cholesterol and may miss some nutrients and struggle to stick to it in the long run
The ketogenic diet improved participants’ blood sugar levels, but also raised cholesterol.
Heart disease
..
The high fat content of the ketogenic diet is a concern from cardiologists and other medical professionals who are concerned about the long-term risks of the ketogenic diet, especially when it is saturated fat from sources such as butter, lean meats and dairy products. Was previously urged. However, there is some evidence that ketogenic dieters have low levels of triglycerides, another type of fat associated with heart health problems, which may reduce the risk of high cholesterol.
Another potential problem with the ketogenic diet is that participants have vitamin C, folic acid,
magnesium
..
The keto diet also reduced the intake of fiber, a nutrient associated with healthy digestion and reduced risk of chronic illness, while the Mediterranean diet significantly increased fiber intake.
Finally, researchers found it very easy for participants to stick to a Mediterranean diet. Experts have previously told insiders that dieters must track carbs closely and cut out a wide variety of foods, which can make it difficult to maintain a ketogenic diet.
Overall, according to researchers, the findings may not be worth cutting healthy high-carb foods on a ketogenic diet, although a healthy low-carb diet may be a viable option. , Suggests that a Mediterranean diet may be more effective for most people.
“We shouldn’t focus too much on facilitating a particular diet approach as best, but rather let patients make informed choices to establish which approach is best for them. We should be able to help, “the researchers wrote in the study.
