March 7, 2018 By Leanne Vogel July 18, 2018
Keto has been getting a lot of media exposure lately, and not all of it is positive. Today, I’m debunking the myths and sharing my research in the hopes that this piece will inspire others to dig a little deeper.
I’m always excited to see keto in the news, and in January, keto seemed to be everywhere! While I was excited about the conversation, the source of the debate centered around the results of the 2018 U.S. News panel of dietitians, who rated 40 diets for effectiveness and health. I looked for their findings on keto, and the results weren’t exactly what I expected; the keto diet ranked second to last with an overall score of 1.9 stars out of 5! I couldn’t believe what I was reading, so I decided to pull apart the criteria for further consideration.
While I always appreciate hearing from other nutritionists and nutrition experts, many of the panelists don’t seem to know exactly what the keto diet involves, and hardly any of them seem to acknowledge the latest research on ketogenic diets. You can read their opinions for yourself here.
Since this article came out, so many keto experts have spoken in defense of ketogenic diets – even news outlets like the Chicago Tribune, Greatist, and the LA Times.
As a nutrition educator, I want to set the record straight on keto, so I’m going to focus on the benefits of the keto lifestyle, using the same categories 6 U.S. News used in their assessment.
I’ve said it before, and I’ll say it again – keto can be a great dietary choice for people with diabetes and pre-diabetes. By cutting carb intake and relying on ketones for energy, research shows that people with Type 2 Diabetes can slow the onset of the condition, reduce their weight, and improve their heart health.
If you want to read more on the science, you can check out the latest research here and here.
Switching to the Keto lifestyle can be difficult, especially if you’re a bread-lover! Like with any diet, it takes time and commitment to get started; when I started keto 4 years ago, there were no resources, but now, it’s so much easier!
With recipes, shopping lists, and support from an awesome keto community, you can get on track and stay on track.
Check out some of my beginner’s resources, like Podcast Episode #72 and Keto for Women!
Even better, once you’re on Keto, you feel less hungry, making it easier to reduce your eating! Need proof? Read this and this!
Keto is fantastic for improving cardiovascular health, which can help to prevent heart failure, especially in people who are obese or overweight. By following a ketogenic lifestyle, people can reduce their risk of heart disease, lower cholesterol levels, and manage risk factors, like weight.
You can read more about that here, here, and here.
Many people, myself included, can agree that keto is great for long-term weight loss. Even better, I’ve got the science to back it up!
Take a look at the studies here and here for more information.
For some reason, some nutrition experts still think that cutting carbs means cutting out nutrients in your diet. This isn’t true at all! You can get all the nutrients you need from a well-balanced ketogenic diet.
If you feel incomplete in any way, supplements can be a big help — check out this video, or take a look at my keto favorites page for suggestions!
Some experts maintain the outdated belief that reducing your carbohydrate intake can be dangerous for certain populations, including people with heart disease and diabetes and women who are pregnant — the U.S. News experts made the same argument.
Here’s the thing: you can alter your keto diet to suit your body! Keto can be a great fit for people with diabetes and heart disease, and pregnant women can follow the eating style, too, with proper nutritional guidance.
For anyone with a serious health condition, I recommend working with a holistic nutritionist and your doctor to make sure you’re following a ketogenic diet tailored towards your specific needs.
This is where the panel ended their assessment, unfortunately. Although the U.S. News panel didn’t discuss them, a ketogenic diet offers benefits beyond the categories they listed! Here are just a few things I would have included in the rating:
In short, I’m more than a little disappointed by U.S. News’s coverage of the keto diet, but I hope this information gives you a bit more background and empowers you to make an informed decision about whether a ketogenic diet is right for you.
This entry was tagged: dairy-free keto, eating high-fat, eating keto, eating low-carb, keto, keto basics, keto diet, keto life, ketosis, low-carb, what is keto
Hi! I’m Leanne (RHN FBCS)
a Keto Nutritionist, host of The Keto Diet Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.