A new controlled clinical trial conducted during the pandemic compared the two diets by asking 33 people with prediabetes or diabetes to have both diets one after the other for three months. During the first four weeks of each diet, participants received delivery of a healthy keto-based or Mediterranean-based diet and then followed their own dietary plans.
Researchers monitored participants’ weight, blood glucose (glucose) levels, cardiovascular risk factors, and dietary compliance. Which diet was still standing on the last bell?
“Both diets improved blood glucose control to the same extent and both groups lost the same amount of weight,” said Principal Nutrition, a professor of epidemiology and nutrition at Harvard University TH Chan School of Public Health and a professor of medicine. Dr. Walter Willett, a scholar, said. At Harvard Medical School. He was not involved in his research.
This study tracked low-density lipoprotein (LDL), known as “bad” cholesterol, and triglycerides, a type of blood fat that also contributes to arterial sclerosis.
“The Keto diet increased LDL cholesterol by 10% significantly, while the Mediterranean diet decreased LDL cholesterol by 5%,” said Dr. Frank Fu, Dean of Nutrition at Harvard TH Chan School of Public Health. .. the study.
“The difference between the two diets is so great that it can have long-term effects on cardiovascular disease,” Hu said.
Both diets reduced triglycerides, but the ketogenic diet did so more significantly, studies have found. But reducing triglycerides isn’t as important as increasing bad cholesterol, Hu said.
“High LDL cholesterol is a much stronger and more important risk factor for cardiovascular disease than triglyceride levels,” he said. “Therefore, both were very effective in short-term glycemic control, but I think the main problem is the potential long-term effects of keto on cardiovascular disease.”
“I tried to give each diet the best chance.”
Ketosis achieves rapid weight loss success by putting people into ketosis. Ketosis is a condition in which the body begins to burn stored fat as fuel. However, to reach ketosis, carbohydrates are significantly reduced to 20-50 grams per day. (One cup of rice weighs about 50 grams.) Eating additional carbohydrates will get you out of ketosis.
Hu said that the daily diet of a typical American is 50% carbohydrate, so it’s reduced. Intakes below 50 grams are “a significant reduction. It’s difficult to maintain.”
People often consider keto to be a “meat” diet and put whole-fat dairy products, sausages, bacon, and other meats containing saturated fat in plates. All of these can contribute to inflammation and chronic illness.
However, the study used a “well-prescribed ketogenic diet” that limits high-protein intake and emphasizes starch-free vegetables, said Christopher, a research professor of medical research at the Stanford Prevention Research Center. Gardner said.
“I tried to give each meal the best chance. I didn’t try to make it a cheesy keto and a good mediterranean, or a cheesy mediterranean and a good keto,” said the director of the Nutrition Research Group. But Gardner said in Stanford.
Ketogenic diet bans grains, legumes and fruits Except for a handful of berries. However, the Mediterranean diet emphasizes packing fruits, vegetables, beans, lentils, whole grains, nuts, and seeds into dishes.
Both diets agree that “we eat too much sugar and refined grains and not enough vegetables.” “So the whole study was set up to see the benefits of getting rid of keto fruits, whole grains, and beans-after you’ve done everyone agree.”
In addition to elevated bad cholesterol, people in the ketogenic diet not only “reduced intake of thiamine, vitamins B6, C, D, E, and phosphorus,” but also “incredibly low fiber levels.” Dr. Shibam said. Joshi, a clinical assistant professor at New York University’s Grossman School of Medicine. He was not involved in the study.
“Whole grains and fruits have positive health benefits, and their exclusion from the keto group raises long-term concerns. Health Impacts “Willette Said.In addition, he said, “Many people have long-term adherence to the ketogenic diet. difficult. ”
Indeed, research has found that most people quit the ketogenic diet after the study was completed.
“They delivered Keto to their home. They had a health educator help them,” Gardner said. “It’s still a boom! Most people quit the ketogenic diet almost immediately (when that part of the study was over), but many people on the Mediterranean diet still do so when the study is over. I was eating. ”
What is the important message of your research?
“The best takeaway message for me is that you don’t need some strict limits on healthy carbohydrates to improve your glycemic control and your heart’s metabolic health,” Hu said.
“You can have a healthy Mediterranean diet or a moderately low-carb diet or a very healthy vegetarian diet. There are different options for people with different food preferences.”
..
