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- Keto has been ranked among the worst diets for the third year in a row by nutrition experts for its high saturated fat, low fiber, and strict carbohydrate limits.
- Low-carb advocates like Gary Taubes say keto diets work for people who struggle to lose weight with traditional nutritional tips for eating whole grains and avoiding too much fat.
- While research is being done on whether keto really works better, we could all benefit from the choice of higher quality carbs in our lives.
- Visit the Insider home page for more stories.
The ketogenic diet has once again been ranked among the worst for your health by nutrition experts.
But proponents of high fat and low carbs push back, arguing that conventional nutritional advice doesn’t work for everyone.
Journalist and low-carb advocate Gary Taubes said he was an example of how the common wisdom of “eat less, move more” can leave people hungry and frustrated without helping them lose weight or lose weight. become healthier.
As someone who himself has tried and failed to lose weight for over 20 years on low-fat, mostly plant-based diets, Taubes told Insider that many people become disappointed with traditional nutrition if following these tips does not work. When he started a high fat Atkins diet (similar to keto) in the early 2000s, he first started losing weight and didn’t feel ravenous like he did on other diets.
“The problem is, we took the dietary advice of skinny, healthy people. My argument is that if we do what they do, we get hungry and get fat, so we can’t do it, ”said Taubes, author of the new book“ The Case For Keto ”(its working title initial was “In Praise of Fad Diets”, he says).
While not all fad diets are created equal, Taubes argues that keto works because it defies conventional wisdom. For example, while many diets limit rich foods like bacon and butter, keto diets are not only allowed but encouraged to please yourself.
“Nutritionists say the best diet is the one you can stick to,” Taubes said. “People might think keto is a fad diet, but if it works for you, you’re probably going to keep doing it.”
Experts are skeptical of keto claims, worried about long-term risks
According to Taubes, the disappointment of trying to eat a healthy diet without seeing results can lead skeptical dieters like him to so-called “fad” diets, including keto.
But experts have repeatedly expressed concerns about how the keto diet involves high amounts of saturated fat with little fiber.
Research suggests that low-carb diets are linked to a higher risk of disease if people eat too much saturated fat and cholesterol, and skimp on fruits and vegetables (which are healthy, but often high in carbs) .
While experts now view dietary fat as less harmful than previously thought, it is still recommended in moderation, especially saturated fat.
Taubes says the way we study nutrition is outdated
Proponents of high fat diets question the quality of the evidence suggesting saturated fat and cholesterol are responsible
heart disease
.
Most studies linking fat to health risks are observational, which means they can track associations between diet and disease outcomes over time, but cannot directly show whether certain foods present. more or less risk.
There are very few randomized controlled trials – the “gold standard” of evidence – that directly test how participants respond to a given treatment such as diet or medication. But these are expensive and very difficult to do for long periods of time when you follow something like food.
As a result, Taubes and other low-carb proponents argue that we cannot trust the published evidence to tell us which diet is best for long-term health, and which is worse.
An effective diet is one that you stick to. Taubes says that Keto’s fast and visible results keep people motivated.
Taubes says we should measure the effectiveness of a diet by looking at its health benefits (blood sugar, cholesterol), how it helps control weight, but also the likelihood of a person adhering to it.
Keto has measurable health benefits. For example, there is some evidence that keto is a promising treatment for diabetes. More studies are underway on keto for diabetes and weight loss, although nutritional authorities like the USDA still don’t recognize low-carb diets as a viable form of healthy eating.
But, while other diets may have similar benefits, Taubes said, he found keto unique in delivering visible results quickly. This is important for keeping people motivated and following the diet.
A quick internet search reveals a plethora of personal stories of how people have reportedly lost weight and improved their lives on a keto diet. There is no clear evidence that low carbs are better for health or weight loss, nor is it true that weight loss automatically translates to better health.
“You can try the low carb diet and be healthier by any definition of health beyond LDL cholesterol. You can actually be healthier and you will know it,” he said. “So, do you stay on the diet that will hypothetically make you live longer even if you stay heavier and on medication? Or are you on a diet that makes you feel healthier in the short term and hope that? is that true in the long run? “
What can we learn from the keto diet?
It is still not clear from the available research whether the keto diet works the way Taubes and others have theorized it, and keto still may not be the right diet for everyone.
Some people who try the keto diet, but ultimately return to carbohydrate consumption, may incorporate certain low-carb items into their daily lives, like eating healthy fats and whole foods, while avoiding refined sugars and starches. .
One thing that’s not controversial about the ketogenic diet is that it appears to be an effective way for some people to cut down on processed foods and added sugar, which experts unanimously agree is a good thing.
“If someone wants to be healthy, they will be healthier and stay healthier if they restrict carbohydrates and refined sugars. I think everyone would benefit from improving the quality of the carbohydrates they consume.” , Taubes said.
Read more:
Nutrition experts explain why they think keto is one of the worst diets – even the least restrictive ‘modified’ version
A nutrition reporter has been on a diet all his life and still gained weight. Then he tried the keto diet, and “ it was like a flipped switch. ”
Meat industry opposes new dietary guidelines for mentioning just ‘beef’ 5 times as US promotes plant protein
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