A recent study has revealed that a ketogenic (keto) diet may provide superior short-term improvements in metabolic health compared to a Mediterranean diet, particularly for individuals recently diagnosed with type 2 diabetes. Conducted over one year, the study randomly assigned participants to either a very low-calorie keto diet or a Mediterranean-style diet. Researchers found that those on the keto diet experienced greater improvements in blood sugar levels, gut microbiota composition, body mass index (BMI), and waist circumference.
Despite these initial advantages, the benefits of the keto diet began to diminish after six months. The Mediterranean diet, known for its balanced meal timing and nutrient adequacy, emerged as a more sustainable approach for long-term management of type 2 diabetes and overall health improvement. The study involved anthropometric measurements such as BMI and waist circumference, alongside key metabolic values like hemoglobin A1C (HbA1c) and triglycerides.
Both diets have distinct characteristics; the keto diet is low in carbohydrates, with less than 30 grams per day, and emphasizes protein-based meals. In contrast, the Mediterranean diet focuses on a balanced intake of nutrients, making it easier to maintain and manage diabetes effectively.
Dr. Jason Ng commented on the findings:
“A keto diet may be a valuable tool in the management of obesity and improvement in insulin resistance in patients […] who cannot lose weight or have variable sugar control.” – Jason Ng, MD, BA
However, Dr. Ng also highlighted potential risks associated with the keto diet:
“The keto diet can have risks such as nutrient deficiencies, liver issues, constipation, and kidney issues.” – Jason Ng, MD, BA
He elaborated on these concerns:
“Nutrient deficiencies can occur from not eating a variety of vegetables and grains that may have nutrients. Liver and kidney issues can occur because of the high demand for metabolizing fat and proteins that can overload those organs. Constipation occurs from not eating fibrous foods that can keep bowel movements regular. Mood swings and difficulty thinking can occur sometimes when your brain is deprived of sugar.” – Jason Ng, MD, BA
Dr. Ng further emphasized the value of the Mediterranean diet:
“A Mediterranean diet is a valuable resource and tool to help people with [type 2 diabetes] control their sugars, improve weight loss, and is likely easier to maintain than a keto diet, and is an established diet that can improve the health of patients with [this condition].” – Jason Ng, MD, BA
Dietitian Routhenstein advises focusing on balanced meal planning rather than following fad diets:
“Rather than following fad diets,” Routhenstein advised, “I recommend focusing on nutrient adequacy, effective meal planning, and a balanced approach that includes proper timing for meals. This strategy is more sustainable for managing type 2 diabetes and improving overall health.” – Routhenstein
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