The ketogenic diet has been exploding in recent years, with many people taking up the new diet in an attempt to lose weight and become healthier.
The popularity of the diet owes much to the amazing weight loss results, which is evidenced from individual testimonials and supported by the literature.
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But did you know that there are a whole host of other health benefits? Let’s dive in and explore 5 amazing health benefits of the keto diet.
1. Promotes weight loss
Unsurprisingly, weight loss is one of the main benefits associated with Keto[1][2].
When it comes to dieting and weight loss, moving the scale and seeing quick progress is a powerful motivator. Perhaps this is the reason that keto has built such a stronger reputation as a rapid weight loss diet.
A meta-analysis of 13 randomized controlled clinical trials showed that those following very low-carbohydrate diets lost significantly more weight than those following a low-fat diet[3].
The largest body of evidence comes from anecdotal results of numerous individuals who have successfully lost significant amounts of weight by following the keto diet.
There is a significant amount of evidence to suggest a benefit for adopting keto to lose weight.
However, there is still an absence of high quality evidence supporting the superiority of keto over other types of diets (especially over the long term)[4].
2. Improves insulin sensitivity
Insulin is an extremely important anabolic hormone, that is responsible for funnelling free glucose into cells.
In a healthy individual insulin secretion leads to this response, and the individual is referred to as being insulin sensitive[5].
Insulin resistance describes the metabolic changes that occur to impair the body’s ability to optimally produce and utilise insulin, leading to conditions such as diabetes[5].
Improves glycemic control
Following a keto diet has been shown to be beneficial in patients with pre-diabetes and Type II diabetes, due to improved insulin sensitivity.
A systematic review of 12 clinical trials consistently demonstrated that individuals following a ketogenic diet had significantly improved glycemic control[6].
This could however benefit from further studies exploring the relationship between keto and exercise on glycemic control, as well as long term data on efficacy and side effects.
Lowers fasting glucose and induces weight loss
A further meta-analysis demonstrated that the keto diet has a positive effect on glycemic control in patients with type II diabetes. After adherence to a keto diet, the patients revealed lower levels of fasting blood glucose than the control group.
Interestingly, this was also accompanied by weight loss, decreased waste circumference and improved BMI[7]. Explore you BMI here.
This improvement in insulin sensitivity is thought to greater benefit diabetic patients, and in some could even reverse diabetes.
3. Reduces inflammation and oxidative stress
Following a keto diet has been shown to promote anti-inflammatory effects, which can lead to numerous additional health benefits[8].
Inflammation and oxidative stress can contribute to the development of significant health conditions, including chronic pain, arthritis, neurodegenerative conditions and cancer.
It has been known for some time that the keto diet has anti-inflammatory effects, and that the ketone body, B-Hydroxybutyrate, reduces the production of reactive oxygen species (ROS)[8].
In addition, emerging evidence could indicate that following a Keto diet has potential neuroprotective effects against diseases such as Alzheimer’s as well as inhibition of cancers[8][9][10].
4. Improves cardiovascular profile
Ketogenic diets have been associated with significant reductions in total cholesterol, increases in good (HDL) cholesterol and reductions in bad (LDL) cholesterol, as well as decreases in levels of triglycerides[11].
This can be viewed as improvements in cardiovascular health, although it should be noted that results vary across studies, with many studies showing increases in LDL cholesterol[11].
The impact of ketogenic diets on lipid profiles can differ substantially, dependent on the composition of the keto diet followed.
A few studies monitoring blood pressure have also reported a potential benefit associated with the keto diet.
For example, keto diets have been associated with improvements in both systolic and diastolic blood pressure in obese participants[12].
It should be noted that many of these studies have been conducted in obese participants, which may not have adequately assessed potential confounding variables, and whether reductions in blood pressure were associated with weight loss primarily, instead of the ketogenic diet.
5. Improves skin health
Having better skin is a goal for so many people but the link between diet and skin health has been tenuous.
A number of studies have highlighted the apparent link between diets rich in sugar and refined carbohydrates and acne[13].
The main reason for this is thought to be an increase in excess body inflammation. Sugars and refined carbohydrates can lead to increased body inflammation which can also impact your skin, by creating a high inflammatory environment that can result in skin conditions such as acne.
By following a keto diet, these foods are eliminated, leading to improved overall skin health[13].
Further studies have also shown that following a keto diet could lead to reduced inflammatory skin conditions through immunological mechanisms.
A study on 30 people with the immunological skin condition psoriasis, found that a 4-week keto diet lead to improvements in psoriasis-related dysmetabolism, and an overall improvement in patient metabolic and inflammatory status[14].
Keto has positive health benefits
Pursuing a keto diet can have many potential health benefits.
It is important to follow a healthy keto diet, incorporating whole foods and ensuring your diet contains all the essential nutrients to maximise your health.
Longer term data may be sparse, but there is a body of research that illustrates the positive association of health benefits derived when following a balanced keto diet. But how do the health benefits of keto compare to those of other diet?
Read on the find out more.
