"A healthy outside starts from the inside." - Robert Urich
Introduction | Weight Loss | Cholesterol & Triglyceride | Insulin | Brain Function | Cardiovascular Health | Inflammation | Final Thoughts | References | Disclaimer
Introduction
A healthy ketogenic diet is an eating regimen that centers around a high fat intake and low carbohydrate consumption. It allows the body to switch from glucose-driven energy production to one that uses fat as fuel. Under such circumstances, our body can reach the state of ketosis, which has many positive effects on our health. Ketones can cross the blood-brain barrier, which makes them an important factor in maintaining proper brain function. The history of KD includes its application in childhood epilepsy, which is a successful tool in managing symptoms and reducing the number of seizures[1].
The ketogenic diet induces weight loss
It is common for people to follow KD for reasons related to weight loss. Despite its counterintuitive macronutrient composition, it results in great body mass reduction.
A study[2] following 83 obese participants for 24 weeks observed a significant decrease in body weight measurement. At the start of the study, the mean body weight of the subjects was 101.03 kg, and after the 24-week-long KD application, it was reduced to a mean of 86.67 kg.
Another review of controlled trials[3] looked at the results of a very low-carbohydrate ketogenic diet [VLCKD] on various health parameters, including weight loss. The authors concluded that throughout all thirteen studies, the participants experienced a reduction in weight that was greater than the one in the control group.
Healthy keto impacts metabolic syndrome, cholesterol, and triglyceride levels
The impact of the ketogenic diet on various health parameters related to metabolic syndrome has been studied on multiple occasions. The levels of cholesterol and triglycerides in the blood are helpful indicators of unfavorable metabolic changes taking place in one's body. Therefore, any alternative method to medication that can help reduce these levels should be considered.
A review[4] looking into the benefits of a very low-carbohydrate diet [VLCD] demonstrated that across various studies, the most significant improvement takes place in lowered triglyceride levels. Additionally, Volek et al.[5] demonstrated that a very low-carbohydrate ketogenic diet [VLCKD] not only impacts cholesterol particle size but also reduces insulin activity, inhibiting cholesterol synthesis.
The impact of the ketogenic diet on insulin
Changes in insulin sensitivity are another key aspect linked to metabolic syndrome and type 2 diabetes. The production of insulin depends on the level of glucose in the blood. It is known that carbohydrates cause blood glucose levels to spike, leading to increased insulin production. As a result, many research studies examined the effects of the ketogenic diet on glucose and insulin levels.
Volek et al.[5] reviewed the studies that measured the impact of the VLCKD on patients with type 2 diabetes. They concluded that the increased ketone levels in the participants following the VLCKD were related to improved glycemic control and better insulin sensitivity.
Another study conducted by a group of researchers followed for 12 weeks the outcomes of a low-carbohydrate ketogenic diet [LCKD] on 91 overweight and obese women[6]. They measured a variety of biochemical parameters, including glucose, insulin, and HOMA-IR [Homeostatic Model Assessment for Insulin Resistance] levels. The results revealed a significant decrease in all three parameters in comparison to the control group after the 12 weeks of study. It led the researchers to conclude that LCKD is effective in improving glycemic control and insulin sensitivity.
The keto diet boosts brain function
The ketogenic diet supports the emergence of ketone bodies in the blood. Ketone bodies can cross the blood-brain barrier, which gives them a unique capability to impact our brains. It has been mentioned earlier that KD is known to improve the control of drug-resistant epilepsy. Much research has looked into the potential applications of this eating regimen and its impact on cognition and neurodegenerative processes in Alzheimer's disease, Parkinson's disease, and others.
A review of multiple research[7] on the impact of ketone bodies on brain function revealed a correlation between the level of ketone bodies and the general improvement of global cognition, language, and memory retrieval.
Another group of researchers led by Rusek et al.[8] focused on the evidence analysis of the neuroprotective effects that KD has on the brain in Alzheimer patients. They concluded that the state of ketosis and elevated levels of ketone bodies [KB] in the system improve mitochondrial energy production and cellular metabolism, which impact cognitive function.
Olson et al.[9] investigated the effects of KD on seizure control in patients with epilepsy. They focused on the effects of the ketogenic diet and ketosis on the gut microbiome. The review of multiple studies led them to the conclusion that KD impacts the composition of the gut microbiome and that there is a direct link between the diversity of the gut microbiota and its protective effects against seizures.
Healthy keto promotes cardiovascular health
The effects of the ketogenic diet on cardiovascular health have been of interest to many researchers. Those at risk of cardiovascular disease have reason to doubt whether KD is a healthy eating plan based on its macronutrient composition, mainly the high content of fat.
The assessment of various biochemical parameters has been performed by a group of researchers led by Sharman et al.[10]. They investigated a group of 12 healthy men who followed a ketogenic diet regimen for 6 weeks. The researchers observed that the values of fasting serum TAG [triacylglycerol] and post-meal lipemia [VLDL-C] decreased by 33% and 29%, respectively. On the other hand, HDL cholesterol increased by 11%. Additionally, there has been a change in the size of the LDL particles, which have increased in diameter. The conclusion was favorable and allowed the scientists to believe that KD is not harmful to people at risk of developing cardiovascular disease. It may help improve some lipid disorders.
The Ketogenic Diet reduces Inflammation
A change in dietary patterns, such as following the ketogenic diet, can help reduce inflammation in the body. By replacing carbohydrates with fat, we minimize diet-induced inflammation, free radical damage to the tissues, and potentially chronic pain caused by sugar consumption. Additionally, high fat intake influences fatty acid composition, which impacts the values of inflammatory markers.
Forsythe et al.[11] conducted research following a group of overweight subjects who were subjected to VLCKD. The results of this study revealed that inflammatory markers such as TNF-alpha, IL-6, IL-8, MCP-1, E-selectin, I-CAM, and PAI-1 decreased significantly in overweight participants, which is an indicator of KD having anti-inflammatory effects on the human body.
Another study[12] performed on EAE mice focused on inflammation-mediated memory dysfunction in multiple sclerosis. The scientists observed that the rodents who were fed KD experienced a reduction in brain inflammation and overturned motor and memory impairments.
Final Thoughts
The ketogenic diet receives more and more recognition for its positive impact on human health. Even though some of the mechanisms have not yet been fully explained, they tell volumes about the importance of proper nutrition and, in this case, fat intake for our overall health. The state of ketosis that the KD generates in the body is yet another mechanism that can help heal various health conditions and improve many biochemical parameters. A healthy ketogenic diet is, however, the one to opt for if you're looking for favorable results. Maintaining proper macronutrient ratios is as important as sufficient micronutrient intake to avoid nutritional deficiencies.
References
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