Over the years, people have adopted the keto diet because of its reputation for weight loss. A 2020 survey of US dietitians found that the low-carb ketogenic diet will endure to be the most popular weight loss diet this year. However, there are other health benefits to keto besides weight loss.
You may already know that ketogenic diets were developed to reduce the symptoms of patients with epilepsy. Or keto may help improve your immune system function. However, many unexpected health benefits help the keto diet reign supreme.
So here are seven more unexpected health benefits of the keto diet.
1. Lowered Risk of Type 2 Diabetes
A ketogenic diet reduces carbohydrates to 5% of your daily intake. Eating more fats and carbohydrates is part of the foundation of keto. Your body typically breaks down carbohydrates to produce glycogen, which fuels your body. On the keto diet, high fat and low carbohydrate intake train your body to burn fat into chemical compounds called ketones for energy.
Type 2 diabetes usually develops in response to eating large amounts of sugar and starchy foods. Eating too many of these foods causes the pancreas to produce advanced levels of insulin in an attempt to regulate blood sugar levels. When insulin levels are this high, your body becomes insulin resistant, which is a key symptom of type 2 diabetes.
But on the keto diet, your body doesn’t rely on carbohydrates and sugar for energy. Glucose drops help regulate blood sugar levels, thereby lowering insulin levels. Doctors often recommend lowering carbohydrate intake in patients with type 2 diabetes, and trainings have shown that the keto diet helps improve weight loss and lower insulin levels.
2. Alleviation of Depression & Anxiety Symptoms
Depression and anxiety are strictly related to the brain. Early research has begun to begin a link between ketogenic diets and a reduction in typical symptoms of these common diseases.
A study in mice showed promising results. Low physical activity is a mutual symptom of depression in people. In this study, one group of mice was put on a ketogenic diet. These mice showed similar results to other groups of mice treated with antidepressants. The researchers concluded that the keto group was less likely to exhibit “personal pessimism.”
In another study, a group of pregnant mice were fed a ketogenic diet while another group was fed a regular diet. Mice born on the keto diet were more physically active than their counterparts on a regular diet.
The exact connection between keto and depression and anxiety has not been established. However, feedback from people with depression and anxiety has been very positive so far.
3. Improved Sleep Quality
In the short term, keto may have a negative impact on your sleep. This is likely due to low levels of serotonin and melanin. But these signs are short-lived. Research shows long-term keto dieting can lead to better quality and deeper sleep.
When you go into ketosis (when your body primarily burns fat ketones for energy), your body calms down so you can sleep better. Keto leads to deeper sleep and a longer duration of the important REM sleep cycle. A study by the International Association for the Prevention of Epilepsy found that people on keto diets also needed less time to sleep.
4. Healthier Liver Function
Fatty liver is a chronic disease that can lead to serious health consequences, including cirrhosis, cancer, type 2 diabetes and heart disease. It is also a disease that affects approximately 25% of adults in the Western world.
Two important studies have shown that low-carb regimes, such as the keto diet, can fast and significantly reduce liver fat and the risk of these diseases. The first was a small study, but it produced very strong results. Participants experienced significant liver fat loss when they followed a low-carb diet.
In another study, patient role following a ketogenic diet showed a significant reduction in the risk of non-alcoholic fatty liver disease liver damage and a 60% reduction in liver fat.
5. Increased Brain Function
In the early 29 century, ketogenic diets were developed to help relieve the symptoms of patients with epilepsy, with shocking results. Recent studies show a link between the keto diet and a reduced risk of other neurological diseases such as Parkinson’s, Alzheimer’s and others.
Some keto fans report a decrease in chronic illnesses such as headaches and insomnia. It also can condense the risk of certain types of brain cancer.
The science behind keto and improving brain function is complex and not fully understood. However, previous research suggests that the production of certain chemicals and ketones interrelate differently with the brain as a useful energy source.
6. Healthier Cardiovascular System
Following a keto diet has also been shown to improve heart health and may help prevent heart disease. However, these health benefits are closely related to the nutritional sources used by keto diet followers. Getting your fats from healthy sources and the “right” type of fats is important.
For example, a 2010 study found that among two groups following a low-carb diet, those who increased their intake of plant fats and foods rich in omega-3 fatty acids had a 23% lower risk of cardiovascular disease than meat.
To reap the heart health benefits of keto, it’s important to get your fats from unprocessed foods like avocados, salmon, and nuts.
7. Improves Acne
Most of the evidence that the ketogenic diet improves acne is mainly anecdotal. However, suppose you examine what we know about how acne occurs and the overall biological changes caused by the ketogenic diet. In that case, the effects of keto on acne make sense.
Acne occurs from excess oil accumulating on the skin through the sebaceous glands. This causes clogged pores, leading to acne.
One small study found that low-glycemic index foods lower insulin and androgens (male hormones), which helps reduce acne. Keto has also been shown to reduce inflammation in the body. And since inflammation can trigger acne, it’s possible that this could be a factor in the ketogenic diet reducing acne symptoms.
The benefits of the ketogenic diet go far beyond weight loss. So, if you’ve been thinking about trying keto eating the right way and improving your health and overall health, give it a try!