This diet provides immediate change.
A study comparing the ketogenic (keto) diet to the Mediterranean diet showed that the keto diet initially produced more significant health improvements in people with type 2 diabetes over a 12-month period. The keto diet led to better short-term results in areas like gut microbiota diversity, body mass index (BMI), waist circumference, and metabolic health markers, such as blood sugar levels and triglycerides. However, these benefits diminished after six months, with both diets showing similar improvements by the study’s conclusion.
The small study, conducted by researchers from Italy and Brazil and published in Metabolites, involved 11 participants aged 45 to 65 who were recently diagnosed with type 2 diabetes and had not started any medications. Participants were randomly assigned to either a low-calorie ketogenic diet or a Mediterranean-style diet. After two months, the keto group was transitioned to a Mediterranean diet to mitigate potential safety issues linked to long-term keto use, such as nutrient deficiencies and strain on the liver and kidneys.
At the six-month mark, the keto group had significant improvements over the Mediterranean diet group in several health indicators, including HbA1c levels, BMI, and beneficial gut bacteria such as Akkermansia, which is associated with metabolic health. However, by the end of the study, these improvements began to taper off, though they still remained better than baseline levels, indicating some lasting benefits from the keto diet.
Despite the initial advantages of the keto diet, experts remain cautious due to the potential long-term risks, such as nutrient deficiencies, liver and kidney issues, constipation, and mood swings. Dr. Jason Ng and dietitian Michelle Routhenstein both noted that while the keto diet could be beneficial for some patients with obesity and insulin resistance, it may not be ideal for individuals with type 2 diabetes, given its potential cardiovascular risks.
Both experts recommended the Mediterranean diet as a safer and more sustainable option for managing type 2 diabetes. The Mediterranean diet, which emphasizes a balanced approach to nutrition, has long been associated with improved blood sugar control, weight management, and heart health. Routhenstein emphasized focusing on balanced, nutrient-rich meals and proper meal timing rather than relying on fad diets for long-term health.
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