The Surprising Upside to Going Keto

For years, nutritionists have expressed concerns about the keto diet. Because it cuts out multiple food groups, going keto can make it tricky to get the nutrients you need to feel your best. Plus, it’s really hard to follow. So, even if you do lose weight, the pounds tend to creep right back as soon as you return to eating normally.

I was always anti keto too. Until I wrote about the keto diet and diabetes for Diabetes Forecast magazine. Turns out, there are years of research on its benefits for people with type 2 diabetes. For example, studies find that going keto may help them:

• lose weight

• improve A1C

• reduce the need for medication

What about type 1 diabetes? Right now, there’s not as much research, so stay tuned.

Read: What You Need to Know About the Ketogenic Diet  

How does the ketogenic diet work? Because it severely restricts carbohydrates to about 5 to 15 percent of calories (fat makes up as much as 65 to 80 percent and protein comprises the balance), it starves the body of glucose. Without sufficient glucose on board, the body begins to burn fat for fuel. This promotes a state called ketosis, which conveniently suppresses appetite. At the same time, it can have some unpleasant side effects such as low energy, constipation and bad breath.

But just because there’s good news about the keto diet and diabetes doesn’t mean it’s great for the rest of us. Slashing carbohydrates often means eliminating good-for-you grains, fruits, beans and starchy vegetables. That can rob you of important nutrients like fiber, antioxidants, vitamins and minerals (especially folic acid and iron). And because you’ll be eating mostly fat, it’s easy to overload on saturated fat, which can raise harmful LDL cholesterol.

If you’re considering going keto, it helps to focus on healthy fats such as avocado, nuts, seeds and fatty fish. For fiber, vitamins and minerals, load up on non-starchy vegetables, especially leafy greens. And don’t forget water, since the keto diet can be dehydrating.

Finally, be sure to have an exit plan. While this diet can be a good way to jumpstart weight loss, a long-term healthy eating plan can help you keep those lost pounds off for good.

What are your thoughts on the keto diet?