Mediterranean Diet Outshines Keto in Latest Health Study

Low-carbohydrate diets have gained popularity for their potential health benefits, especially for those managing type 2 diabetes. Two of the most talked-about diets in this category are the ketogenic and Mediterranean diets. A recent Stanford University trial compared these diets to understand their effects on blood glucose, weight loss, and overall health. This study aimed to find out which diet offers better health benefits and is easier to stick to in the long run.

Managing blood glucose is crucial for people with type 2 diabetes or those at risk of developing it. Diet plays a significant role in controlling blood sugar levels. Low-carb diets are often recommended because they help reduce blood glucose spikes and improve insulin sensitivity. However, there's debate on how low-carb one should go and which carbohydrate sources are the healthiest. This study seeks to provide clearer guidance on effective dietary choices for diabetes management.

The ketogenic diet is known for being extremely low in carbohydrates and high in fats. It drastically reduces carb intake to about 20-50 grams per day, forcing the body to burn fat for energy instead of glucose. While this diet can lead to significant weight loss and improved blood glucose control, it also limits many nutrient-rich foods like fruits, legumes, and whole grains. The study found that participants on the ketogenic diet experienced nutrient deficiencies and found the diet hard to maintain over time.

In contrast, the Mediterranean diet is less restrictive with carbohydrates and emphasizes whole foods such as vegetables, fruits, legumes, whole grains, nuts, and seeds. It includes healthy fats from olive oil and fish, making it a more balanced and sustainable option. The study showed that the Mediterranean diet was just as effective as the ketogenic diet in controlling blood glucose and promoting weight loss. Additionally, it improved cholesterol levels and was easier for participants to follow in the long term.

The Stanford study involved 40 adults with type 2 diabetes or prediabetes who followed both the ketogenic and Mediterranean diets in a crossover design. Both diets led to similar improvements in blood glucose levels and weight loss. However, the ketogenic diet resulted in lower fiber and certain vitamins, while the Mediterranean diet improved LDL cholesterol levels. Participants found the Mediterranean diet easier to adhere to, especially after the initial food delivery phase of the study ended.

The Stanford study concluded that while both ketogenic and Mediterranean diets are effective in managing blood glucose and promoting weight loss, the Mediterranean diet is more nutrient-rich and sustainable in the long run. Eliminating whole food groups, as seen in the ketogenic diet, can lead to nutrient deficiencies and make the diet harder to maintain. For those with diabetes or prediabetes, adopting a balanced low-carb approach like the Mediterranean diet may offer the best combination of health benefits and practicality.