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As summer approaches, many people consider changing their diets to slim down. Amid the buzz surrounding diet trends, I believe it’s valuable to delve into the science behind low-carb and ketogenic diets.
Much of this knowledge emerged from studying the impact of foods on blood sugar, especially through the glycemic index. Managing blood sugar isn’t just about reducing carbs. Studies show that fruit can actually improve blood sugar control, contrary to common beliefs.
But here’s the kicker. People on ketogenic diets nearly quadruple their saturated fat intake, which impairs insulin action, doubling blood sugar levels within days. When keto dieters stay low-carb, their levels of harmful compounds known as AGEs—advanced glycation end products—rise sharply. Dartmouth researchers found those in active ketosis had double the glycotoxins in their bloodstream.
Low-carb diets carry several risks. They are associated with lighter, less restorative sleepa nd are linked to a significantly higher rate of cardiovascular disease, impaired arterial function, and a 22% increase in mortality. Additional side effects may include chronic fatigue, headaches, hair loss, reduced physical performance, and even premature death.
Remember, not all carbohydrates are created equal. Prioritize whole foods like fruits, vegetables, whole grains, and legumes for long-term health. Make the smart choice for your well-being.
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