The ketogenic or “keto” diet has surged in popularity in recent years, with many touting it as a miracle weight loss solution. However, new research suggests this low-carb, high-fat eating plan may have some serious long-term health risks, particularly when it comes to developing type 2 diabetes.
A large Australian study, published in Diabetes & Metabolic Syndrome: Clinical Research & Reviews, followed over 39,000 adults for nearly 14 years to examine the relationship between low-carb diets and diabetes risk. The results are eye-opening and may make you think twice before jumping on the keto bandwagon.
Key Findings:
- Higher Risk of Diabetes: People who ate the lowest amounts of carbohydrates (about 38% of calories) had a 20% higher risk of developing type 2 diabetes compared to those who ate the most carbs (about 55% of calories).
- The Link to Obesity: The increased diabetes risk was explained mainly by higher body mass index (BMI) in the low-carb group. In other words, while people may lose weight initially on keto, they may struggle to keep it off long-term.
- Lower Fiber Intake: The low-carb group ate significantly less fiber – about 26 grams per day compared to 38 grams in the high-carb group. Fiber is crucial for gut health and may help prevent diabetes.
- Higher Fat Intake: Those eating the least carbs consumed the most fat – about 41% of their calories compared to 29% in the high-carb group. High-fat diets have been linked to increased diabetes risk in other studies.
Why Keto Might Not Be the Answer:
While short-term studies have shown benefits from ketogenic diets, this long-term research raises concerns:
- Weight Fluctuations: Keto diets often lead to quick initial weight loss, but maintaining this over time can be challenging. The “yo-yo” effect of losing and regaining weight may increase diabetes risk.
- Nutrient Deficiencies: Very low-carb diets can make it difficult to get enough vitamins, minerals, and plant compounds that may protect against chronic diseases.
- Sustainability: The restrictive nature of keto can be challenging to stick to long-term, leading people to cycle on and off the diet.
- Limited Food Choices: Cutting out entire food groups (like fruits and whole grains) may lead to an unbalanced diet and missed nutrients.
What This Means for You:
While cutting back on refined carbs and sugars is generally a good idea, this study suggests that extremely low-carb diets may not be the best choice for long-term health. Instead, focus on:
- Eating a balanced diet with moderate amounts of high-quality carbs from whole grains, fruits, and vegetables
- Choosing healthy fats from sources like olive oil, avocados, nuts, and fish
- Getting plenty of fiber from plant-based foods
- Maintaining a stable, healthy weight through sustainable eating habits and regular physical activity
Remember, there’s no one-size-fits-all approach to nutrition. If you’re considering a significant change to your diet, it’s always best to consult with a healthcare professional or registered dietitian who can provide personalized advice based on your individual needs and health status.
The bottom line? While keto might offer quick results, it’s essential to consider the potential long-term health impacts. A balanced, sustainable eating approach is likely to benefit your overall health in the long run.
