:quality(50)/cloudfront-us-east-1.images.arcpublishing.com/semana/KZHEKBOZVREK5CHOELVKJXHJIU.jpg?fit=%2C&ssl=1 "which is the best, according to study")
Without a doubt, both the keto and Mediterranean diets are the favorites of most nutritionists and people dedicated to weight loss or healthy eating. For its part, the keto diet, also called ketogenic, is known for restricting carbohydrates or consuming few per day.
Proponents of the keto diet claim that it increases mental acuity, reduces appetite and melts belly fat, once a person gets over the first few days of “keto flu,” a feeling of fatigue and brain fog. However, studies have shown at least a short-term improvement in blood sugar in people following the ketogenic diet.
On the other hand, research has linked the Mediterranean diet with reducing the risk of bad cholesterol, diabetes, dementia, memory loss, breast cancer and depression, as well as with weight loss, strong bones, a healthier heart, and a longer life.
Now, a new controlled clinical trial conducted during the pandemic compared the two diets by asking 33 people with prediabetes or diabetes to do both diets, one after the other, for three months.
For the study, for the first four weeks of each diet, participants received healthy keto-friendly or Mediterranean diet-friendly meal deliveries, then followed the meal plans on their own.
The researchers monitored the participants’ weight, blood sugar (glucose) levels, cardiovascular risk factors, and dietary compliance.
But which one worked better? Both diets improved blood glucose control to a similar degree, and both groups lost a similar amount of weightsaid Dr. Walter Willett, senior nutrition investigator, professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health, and professor of medicine at Harvard Medical School.
However, when the researchers examined the impact of the two diets on levels of blood fats that contribute to heart disease, the Mediterranean diet was the winner, According to a study recently published in The American Journal of Clinical Nutrition.
Specifically, the study tracked low-density lipoprotein, or LDL, known as the “bad” cholesterol, and triglycerides. “The keto diet significantly increased LDL cholesterol by 10%, while the Mediterranean diet decreased LDL cholesterol by 5%.”said Dr. Frank Hu, head of the nutrition department at the Harvard TH Chan School of Public Health, who was not involved in the study.
“The difference between the two diets is quite large, and this may have long-term consequences on cardiovascular disease,” Hu added.
Of note, while both diets lowered triglycerides, the keto diet did so more significantly, according to the study. However, the reduction in triglycerides is not as important as the increase in bad cholesterol.
“High LDL cholesterol is a much more powerful and important risk factor for cardiovascular disease than triglyceride levels. So even though both parts were quite effective in short-term glycemic controlI think the main question is the potential long-term effects of the keto diet on cardiovascular disease,” Hu explained.
In general, people often view the keto diet as a “meat” diet and fill their plates with dairy or bacon, sausage, and other meats with saturated fats, which can contribute to inflammation and serious disease.
However, the study used a “well-formulated ketogenic diet” that limited high-protein intake and emphasized nonstarchy vegetables, says study author Christopher Gardner, a research professor of medicine at the Stanford Prevention Research Center. .
For its part, the keto diet prohibits fruits, grains and legumes. Instead, the Mediterranean diet fills the plate with vegetables, fruits, seeds, lentils, whole grains and nuts.
Both diets agree that “we eat too many added sugars and refined grains, and we don’t eat enough vegetables. So the whole study was set up to see if there’s an advantage to getting rid of fruits, whole grains and beans on the keto diet,” Gardner said.
In conclusion, “whole grains and fruits have positive health benefits, and their exclusion from the keto group raises some concern about long-term health impacts. Additionally, many people find long-term adherence to a keto diet difficult,” Willett concludes.
In fact, the study found that most people went off the keto diet after the research was over.
–
