Those who follow a keto diet have decreased gut microbiome diversity and increased total cholesterol
Keto diet is extremely popular when it comes to weight loss and management. The eating plan – which depletes your body of its sugar reserves to break down fat for energy, benefits many by helping manage acne, protecting brain function, and improving PCOS symptoms. However, one of the worst flipsides of this diet is the massive side effects on your heart and gut health.
According to a new study, published in the journal Cell Reports Medicine, those who follow a keto diet have decreased gut microbiome diversity and increased total cholesterol.
How does keto affect your heart and gut health?
According to the study, conducted by the University of Bath Centre for Nutrition, Exercise and Metabolism, researchers had originally wanted to look at why low-carb diets result in weight loss and how many calories people burn while following these diets in their normal lives. However, study author Dr. Javier Gonzalez, said they uncovered other results on the ways in which low-carb diets affect other health measures – including your heart.
The team split 53 volunteers for the study between the ages 18 and 65 years into three groups – where one followed a normal moderate-sugar diet, while the other two were assigned to either a low-sugar or ketogenic diet.
After 12 weeks, the researchers analyzed the participants’ urine, fecal, and blood samples to measure their metabolic, cardiovascular, and gastrointestinal health – and found that the keto diet elevated their levels of cholesterol and apolipoprotein B - a protein used to detect the risk of atherosclerotic cardiovascular disease.
Those who followed keto also had lowered levels of Bifidobacteria and other beneficial bacterial strains in their guts. While both keto and low-sugar diets showed weight loss in participants, they plateaued after four weeks.
Why does the keto diet cause heart and gut issues?
According to experts, the keto diet has always been less heart-friendly due to its focus on the high consumption of calories from saturated, which increase LDL cholesterol levels that contribute to the formation of plaque and elevate the risk of heart diseases.
Also, since keto is low in fibre it can be a red flag for both heart health and gut health. Low fibre intake causes negative changes in gut microbial diversity as well.
What is the alternative?
Researchers say the best way to keep both the parameters – heart and gut regulated is to follow a balanced diet where you can measure foods that take care of your overall health and well-being.
According to experts, it is best to weigh the pros and cons of a keto diet – which they say is good only to follow once in a while and not make it a permanent diet regime. For a healthier gut and heart, you must regularly eat:
- Seasonal fruits and vegetables
- Whole grains
- Nuts and seeds
- Legumes like chickpeas, lentils, and kidney beans
- Coloured peppers
- Fatty fish
- Dark chocolate
- Olive oil
- Green tea
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