{"id":9325,"date":"2023-12-07T20:33:28","date_gmt":"2023-12-07T13:33:28","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9325"},"modified":"2023-12-07T20:33:28","modified_gmt":"2023-12-07T13:33:28","slug":"the-safety-of-keto-diets","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9325","title":{"rendered":"The Safety of Keto Diets\u00a0"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>What are the effects of ketogenic diets on nutrient sufficiency, gut flora, and heart disease risk?\u00a0<\/p>\n<p>Given the decades of experience <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19049580\/\" target=\"_blank\" rel=\"noopener\">using<\/a> ketogenic diets to treat certain cases of pediatric epilepsy, a body of safety data has accumulated. Nutrient deficiencies would seem to be the obvious issue. Inadequate intake of 17 micronutrients, vitamins, and minerals has been documented in those on strict ketogenic diets, as you can see in the graph below and at 0:14 in my video <a href=\"https:\/\/nutritionfacts.org\/video\/are-keto-diets-safe\/\" target=\"_blank\" rel=\"noopener\"><strong>Are Keto Diets Safe?<\/strong><\/a>.\u00a0<br \/><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-99323\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-14-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>Dieting is a particularly important time to make sure you\u2019re meeting all of your essential nutrient requirements, since you may be taking in less food. Ketogenic diets <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20537171\/\" target=\"_blank\" rel=\"noopener\">tend<\/a> to be so nutritionally vacuous that one assessment estimated that you\u2019d have to eat more than 37,000 calories a day to get a sufficient daily intake of all essential vitamins and minerals, as you can see in the graph below and at 0:39 in my <a href=\"https:\/\/nutritionfacts.org\/video\/are-keto-diets-safe\/\" target=\"_blank\" rel=\"noopener\"><strong>video<\/strong><\/a>.\u00a0<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-99325\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/0-39-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><br \/>That <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21616194\/\" target=\"_blank\" rel=\"noopener\">is<\/a> one of the advantages of more plant-based approaches. As the editor-in-chief of the <em>Journal of the American Dietetic Association<\/em> put it, \u201cWhat <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21616188\/\" target=\"_blank\" rel=\"noopener\">could<\/a> be more nutrient-dense than a vegetarian diet?\u201d Choosing a healthy diet may be easier than eating more than 37,000 daily calories, which is like putting 50 sticks of butter in your morning coffee.\u00a0<br \/>\u00a0<br \/>We aren\u2019t just talking about not reaching your daily allowances either. Children <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18793598\/\" target=\"_blank\" rel=\"noopener\">have<\/a> gotten scurvy on ketogenic diets, and some have even <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19027591\/\" target=\"_blank\" rel=\"noopener\">died<\/a> from selenium deficiency, which can cause sudden cardiac death. The vitamin and mineral deficiencies can be solved with supplements, but what about the paucity of prebiotics, the dozens of types of fiber, and resistant starches <a href=\"https:\/\/www.fda.gov\/media\/101853\/download\" target=\"_blank\" rel=\"noopener\">found<\/a> concentrated in whole grains and beans that you\u2019d miss out on?\u00a0<br \/>\u00a0<br \/>Not surprisingly, constipation<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25649120\/\" target=\"_blank\" rel=\"noopener\"> is<\/a> very common on keto diets. As I\u2019ve reviewed before, starving our microbial self of prebiotics can have a whole array of negative consequences. Ketogenic diets have been <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30007242\/\" target=\"_blank\" rel=\"noopener\">shown<\/a> to \u201creduce the species richness and diversity of intestinal microbiota,\u201d our gut flora. Microbiome changes can be <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21885731\/\" target=\"_blank\" rel=\"noopener\">detected<\/a> within 24 hours of switching to a high-fat, low-fiber diet. A lack of fiber starves our good gut bacteria. We used to think that dietary fat itself was nearly all absorbed in the small intestine, but based on studies using radioactive tracers, we now <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21913246\/\" target=\"_blank\" rel=\"noopener\">know<\/a> that about 7 percent of the saturated fat in a fat-rich meal can make it down to the colon. This may <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28675945\/\" target=\"_blank\" rel=\"noopener\">result<\/a> in \u201cdetrimental changes\u201d in our gut microbiome, as well as weight gain, increased leaky gut, and pro-inflammatory changes. For example, there <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19224658\/\" target=\"_blank\" rel=\"noopener\">may<\/a> be a drop in beneficial <em>Bifidobacteria<\/em> and a decrease in overall short-chain fatty acid production, both of which would be expected to increase the risk of gastrointestinal disorders.\u00a0<br \/>\u00a0<br \/>Striking at the heart of the matter, what might all of that saturated fat be doing to our heart? If you <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23372809\/\" target=\"_blank\" rel=\"noopener\">look<\/a> at low-carbohydrate diets and all-cause mortality, those who eat lower-carb diets suffer \u201ca significantly higher risk of all-cause mortality,\u201d meaning they live, on average, significantly shorter lives. However, from a heart-disease perspective, it <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25246449\/\" target=\"_blank\" rel=\"noopener\">matters<\/a> if it\u2019s animal fat or plant fat. Based on the famous Harvard cohorts, eating more of an animal-based, low-carb diet was associated with higher death rates from cardiovascular disease and a 50 percent higher risk of dying from a heart attack or stroke, but no such association was found for lower-carb diets based on plant sources.\u00a0\u00a0<br \/>\u00a0<br \/>And it wasn\u2019t just Harvard. Other researchers have also found that \u201clow-carbohydrate dietary patterns <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30122560\/\" target=\"_blank\" rel=\"noopener\">favoring<\/a> animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favored plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain bread, were associated with lower mortality\u2026\u201d\u00a0<br \/>\u00a0<br \/>Cholesterol production in the body is directly <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/5771198\/\" target=\"_blank\" rel=\"noopener\">correlated<\/a> to body weight, as you can see in the graph below and at 3:50 in my <a href=\"https:\/\/nutritionfacts.org\/video\/are-keto-diets-safe\/\" target=\"_blank\" rel=\"noopener\"><strong>video<\/strong><\/a>.\u00a0<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-99328\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/12\/3-50-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>Every pound of weight loss by nearly any means is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1386186\/\" target=\"_blank\" rel=\"noopener\">associated<\/a> with about a one-point drop in cholesterol levels in the blood. But if we put people on very-low-carb ketogenic diets, the beneficial effect on LDL bad cholesterol is blunted or even completely neutralized. Counterbalancing changes in LDL or HDL (what we used to think of as good cholesterol) are not <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28620111\/\" target=\"_blank\" rel=\"noopener\">considered<\/a> sufficient to offset this risk. You don\u2019t have to wait until cholesterol <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16904539\/\" target=\"_blank\" rel=\"noopener\">builds<\/a> up in your arteries to have adverse effects either; within three hours of eating a meal high in saturated fat, you can see a significant impairment of artery function. Even with a dozen pounds of weight loss, artery function <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18195164\/\" target=\"_blank\" rel=\"noopener\">worsens<\/a> on a ketogenic diet instead of getting better, which <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23829973\/\" target=\"_blank\" rel=\"noopener\">appears<\/a> to be the case with low-carb diets in general.\u00a0\u00a0<\/p>\n<p>For more on keto diets, check out my video series <strong><a href=\"https:\/\/nutritionfacts.org\/topics\/keto-diet\/\" target=\"_blank\" rel=\"noopener\">here<\/a><\/strong>.\u00a0<\/p>\n<p>And, to learn more about your microbiome, see the related videos below.<\/p>\n<p><span class=\"et_social_bottom_trigger\"\/>  <\/div>\n<p><script>\n            !function(f,b,e,v,n,t,s)\n            {if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};\n            if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\n            n.queue=[];t=b.createElement(e);t.async=!0;\n            t.src=v;s=b.getElementsByTagName(e)[0];\n            s.parentNode.insertBefore(t,s)}(window, document,'script',\n                'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n            fbq('init', '1582627921973608');\n            fbq('track', 'PageView');\n        <\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are the effects of ketogenic diets on nutrient sufficiency, gut flora, and heart disease risk?\u00a0 Given the decades of experience using ketogenic diets to treat certain cases of pediatric epilepsy, a body of safety data has accumulated. Nutrient deficiencies would seem to be the obvious issue. Inadequate intake of 17 micronutrients, vitamins, and minerals &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9326,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9325","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9325"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9325\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9326"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}