Health Benefits of the Keto Diet

 The keto diet is a low-carb, high-fat plan that can help you lose weight and get healthy. This diet may be helpful for people with type 2 diabetes, if it reduces their blood sugar to safe levels, says Moree.

In addition to reducing hunger, the diet helps you burn fat and stay in a state of ketosis. This metabolic state makes your body produce ketones, which can have many health benefits.

Lowers Blood Sugar

The keto diet is known for lowering blood sugar levels and promoting weight loss and other health benefits. While it is not without its share of challenges, a low-carb, high-fat diet has been shown to be an effective way to lower glucose and insulin levels in the body, which can help prevent and heal many chronic conditions.

The primary benefit of a keto diet is that it encourages your body to shift into a state called nutritional ketosis, which burns fat instead of glucose for energy. This process helps you lose weight and improve your health, and it also reduces inflammation and improves memory.

Ketosis occurs when your body has used up all of its glucose (blood sugar) from eating carbohydrates, so it starts burning fatty acids and ketones for fuel. This metabolic process is common in people who have diabetes.

If you have a type of diabetes called pre-diabetes, a keto diet can help control your blood sugar levels and even reverse your condition. Often, it’s enough to simply cut down on the number of carbs you consume and to add in healthy sources of protein, such as lean meats, eggs and dairy.

A keto diet health benefit can also reduce your hunger and help you feel satiated. It’s likely this is because the diet forces your body to use its own fat stores for energy rather than its usual source of glucose, which can lead to feelings of fullness.

However, the keto diet can be challenging for some people to follow, so it’s important to have a good plan in place. Some key strategies to consider include limiting starchy vegetables like corn, potatoes and sweet potatoes and fruit juices or smoothies that are high in fast-digesting carbohydrates.

You should also avoid processed foods, which have a lot of added sugar and can cause your blood sugar to spike. Stick to fresh fruits and vegetables, which are higher in fiber and lower in carbohydrates than starchy foods.

In addition, make sure you are getting sufficient amounts of healthy fats. It is important to have some omega-3 fatty acids in your diet, which is essential for brain function and heart health.

Another keto diet health benefit is that it promotes increased production of high-density lipoprotein (HDL), or the “good” cholesterol. HDL has been linked to decreased risk of heart disease and cardiovascular problems.

If you’re on a low-carb diet and you start to experience symptoms of hypoglycemia, you should call your doctor or hospital immediately. This is a serious situation and one that can lead to serious complications, including stroke and kidney failure.

In addition to a healthy diet, regular exercise is also beneficial for reducing blood sugar levels and improving overall health. Moreover, maintaining stable blood sugar can prevent and treat many health problems, such as obesity, diabetes, heart disease, Alzheimer’s and more.

Lowers Cholesterol

Cholesterol is a waxy substance that is found in the cells of our bodies and helps the body build cell membranes, vitamin D, and hormones. It's also a risk factor for heart disease, so keeping your cholesterol levels under control is important for reducing your risk of a heart attack or stroke.

Cholesterol can be divided into two types: high-density lipoproteins (HDL) and low-density lipoproteins (LDL). HDL carries excess LDL out of the bloodstream and back to the liver, where it can be metabolized and discarded. On the other hand, LDL deposits fatty material into arteries, which increases your risk for heart disease.

Some studies have shown that the keto diet can lower your cholesterol by reducing your intake of saturated fats and increasing your consumption of monounsaturated fats. This may result in a decrease in your total cholesterol and LDL cholesterol levels.

If you are considering the keto diet as part of your health plan, talk to a doctor or dietitian first to ensure that it is a healthy and safe choice. It is also best to discuss the long-term effects of the diet on your cardiovascular health with a medical professional.

In addition to lowering cholesterol, the keto diet may also help reduce triglycerides and raise your HDL levels. Triglycerides are fats that can build up in the arteries, causing narrowing and a heightened risk of a heart attack or stroke.

According to the American Heart Association, normal triglyceride levels are 150 milligrams per deciliter or less. If your triglycerides are higher than this, it is considered an indicator of health issues like insulin resistance or inflammation.

Getting rid of these issues is important for improving your cholesterol, notes Soffer. But if your starting triglyceride level is high, you should be especially cautious about attempting to drop it through the keto diet.

Even though the keto diet may be able to increase your HDL cholesterol, you should still focus on eating plenty of vegetables and fruits. These are known to contain fiber and other nutrients that can help lower your cholesterol.

It's also recommended to avoid processed, grain-based snacks like chips and crackers. These foods can be high in carbohydrates and low in fiber, so they aren't a good choice for a keto diet.

Other healthy, low-carb choices include fatty fish, avocados, and nuts and seeds. These are also high in omega-3 fatty acids, which can help lower your cholesterol.

While some people report a spike in their cholesterol when they start a keto diet, this is more likely due to the increase in saturated fats than it is due to the diet itself.

Despite these risks, the keto diet is an effective and sustainable way to improve your health. However, it's important to speak with a medical professional before beginning any new diet, particularly one that involves cutting out a lot of carbohydrates.

Lowers Blood Pressure

One of the health benefits of a keto diet is that it helps lower blood pressure, especially for people who are at high risk. Specifically, it can help reduce systolic (the higher number) and diastolic (the lower number) readings.

Ideally, your blood pressure should be under 120/80 mm Hg. If you are over that, you may need to consult with your doctor.

It’s also important to know that a healthy weight can help lower your blood pressure. The American Heart Association suggests shedding excess body fat to lower your risk of metabolic syndrome, which can lead to hypertension and other heart diseases.

According to the National Institutes of Health, obese individuals are at an increased risk for developing high blood pressure. In addition, overweight individuals have an increased risk of type 2 diabetes, a leading cause of cardiovascular disease and other chronic conditions.

A low-carbohydrate, high-fat diet can help to improve blood pressure in these patients because it reduces insulin sensitivity and reduces the amount of insulin required by the liver to break down carbohydrates. Moreover, low-carbohydrate diets can lead to weight loss and improved glucose metabolism.

Another health benefit of a keto diet is that it can reduce inflammation in the body. This is a critical factor in reducing the risk of heart disease, cancer and other conditions.

Inflammation can be caused by a variety of factors, including a diet high in sugar, alcohol, processed foods and junk food. To help lower inflammation, eat less sugar, replace refined foods with whole grains and fruit, and avoid processed meats and dairy.

It’s also important to limit your intake of saturated fats and trans fats. Saturated fats can increase your cholesterol and triglyceride levels. It’s also essential to limit your intake of salt. Too much sodium in the diet can increase your blood pressure and the likelihood of developing cardiovascular disease.

Some studies show that following a ketogenic diet can help to decrease blood pressure in normal and hypertensive patients. However, it’s not recommended for all patients and should only be used as an adjunctive therapy to a traditional lifestyle.

To get the most out of a keto diet, it’s a good idea to talk with your doctor before you begin. They can advise you on the best way to follow the diet and how to monitor your blood pressure while on it.

Generally, the keto diet restricts protein and carbohydrate intake. This results in the body entering a metabolic state called ketosis, which burns fat for energy instead of sugar. It takes about two to four days of limiting carbohydrates to initiate ketosis, and results will vary by person.

The keto diet is safe for most people, and it can help to decrease blood pressure in normal and high-risk individuals. But it’s important to remember that the diet can be dangerous if you are on medications for high blood pressure or have other medical conditions.