The ketogenic diet has gained popularity for its ability to aid in short-term weight loss. However, concerns have emerged regarding its long-term effects on gut and cardiovascular health. A recent 12-week study involving 53 healthy adults has added to these concerns, suggesting that while the ketogenic diet may lead to weight loss, it does not improve heart health markers and could negatively impact gut microbiome diversity. In contrast, a low-sugar diet appears to contribute to weight loss and lower cholesterol without affecting the gut microbiome. Health experts have varied opinions on the ketogenic diet but unanimously recommend low-sugar intake and healthy eating patterns for better overall health.
A recent randomized control trial published in Cell Reports Medicine involved 53 healthy adult volunteers following one of three diets — ketogenic, low-sugar, or moderate-sugar — for 12 weeks. The ketogenic diet significantly reduces carbohydrate intake, often at the expense of high-fiber, plant-based foods, while emphasizing high-fat options. On the other hand, low-sugar diets only limit added sugars and naturally occurring “free” sugars, allowing for more flexibility and the inclusion of all healthy food groups. Results showed that both ketogenic and low-sugar diets led to weight loss. However, the ketogenic diet adversely affected gut microbiome diversity and did not improve cardiovascular health markers, while the low-sugar diet showed improved cholesterol with no adverse effects on the gut microbiome.
The collaborative study led by health and nutrition specialists at the University of Bath explored the effects of ketogenic and low-sugar diets on gut microbiota, cardiovascular health, and overall wellness in a generally healthy adult population. Sixty participants were recruited and randomized into three diet groups based on carbohydrate and sugar intake. Participants’ total nutrient intake was self-reported through weighted food diaries maintained throughout the study. The study concluded that while the ketogenic diet successfully reduced body fat, it negatively impacted gut microbiome diversity and did not improve cardiovascular health markers. In contrast, individuals on the low-sugar diet experienced reductions in body fat and cholesterol without negatively impacting their gut microbiota.
Registered dietitian Alyssa Simpson supported the study’s findings, suggesting that a low-sugar diet may be a more sustainable and appropriate option for long-term weight loss and overall health. She emphasized the importance of reducing free sugars to improve health, particularly in lowering the risk of cardiovascular disease. On the other hand, researcher Lucia Aronica argues for personalization in dietary recommendations, highlighting the potential benefits of a properly structured ketogenic diet. She mentions that a low-sugar diet is generally safe and healthy for most adults, while the potential risks of the ketogenic diet are still under scientific debate. Therefore, consulting with a healthcare professional before starting any restrictive eating plan is essential to find the approach that best suits individual needs.
In conclusion, while both ketogenic and low-sugar diets may aid in weight management, low-sugar diets appear to be a healthier option for maintaining cardiovascular health and supporting a healthy gut microbiome. The ketogenic diet has shown to have short-term benefits but concerns about its long-term effects on gut and cardiovascular health remain. Ultimately, adopting a low-sugar diet and healthy eating patterns are recommended by health experts for better overall health. Personalized dietary recommendations based on individual health goals and needs are crucial for long-term success in weight management and overall wellness.
