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5 Reasons to Forget Keto and Go Vegan

In diet culture, low-carbohydrate diets have been hailed as weight-loss wonders and are known by names like Atkins, South Beach, and Paleo. am. The difference between the keto diet and other diets is that while some groups recommend replacing carbohydrates with protein, the keto diet replaces carbohydrates with fat. This diet, which has a history of

What is Keto Diet?

If done correctly, the lack of carbohydrates consumed on the keto diet will force the body into a metabolic state called “ketosis.” In this state, the liver produces substances called “ketones” from stored fat. . These ketones provide the body with energy instead of carbohydrates (the body’s normal source of energy) and lead to rapid weight loss in many people. And is the keto diet actually healthy?

“It’s a very restricted diet that removes so many foods from the diet that it’s effective for weight loss. A diet that eliminates entire food groups induces weight loss,” says Dana Ellis Hunnes, Ph.D., MPH. , RD explains to VegNews. “But this is not a healthy diet.”

The keto diet, which puts the body into ketosis, is not for everyone. Physicians introduced it to the medical community in the 1920s to treat children with epilepsy and seizure disorders, and as an adjunctive therapy to reduce the risk of seizures. “It’s not for the average person,” adds Hunnes. not.

What do you eat on the keto diet? Generally, you want a diet that is 70-80% fat, 5-10% carbs, and 10-20% protein. According to Harvard Health, this yields 165 grams of fat, 40 grams of carbs and 75 grams of protein. To put these numbers into perspective, a half cup of cooked long-grain brown rice contains about 26 grams of carbohydrates. We recommend getting 25-35% from fat.

More specifically, the keto diet includes meat, eggs, fatty fish, high-fat dairy products, nuts and seeds, avocados, healthy oils, green beans, and vegetables from the cabbage family. Grains and starches (rice, pasta, bread, etc.), all other vegetables, tubers, most fruits, legumes, legumes, processed low-fat, sugar-free products, highly refined oils, sugary foods and drinks, alcohol is limited. .

Health risks of the keto diet

When it comes to helping you maintain a healthy weight, this fast-acting meal plan might be best left in the fad diet graveyard.

However, we recommend that you instead consider a whole plant-based diet in the long term. Emphasis on legumes, nuts, and seeds. Eliminate all animal products and limit processed oils, refined sugars, white foods (bread, rice, pasta, etc.), fried foods, and many ready-made foods.

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Below, we discuss the health risks of the keto diet and why you should consider whole plant-based foods instead.

1 Raises “bad” cholesterol

Keto diets often encourage foods such as processed meats, fatty meats, and butter. Diet can increase inflammation in the body, Hunnes says. While its exact role in heart health is unknown, inflammation is common in heart disease and stroke patients. It is often hidden by the fact that it is a low-calorie diet, and a sufficiently low-calorie diet can reduce the risk of elevated or high cholesterol levels.

Many keto foods are high in saturated fat, which is known to raise blood low-density lipoprotein (LDL) cholesterol levels. analysis The forefront of nutrition science When used as a long-term dietary plan, it was found to increase both heart disease risk and LDL cholesterol build-up.

However, research shows that a diet rich in plant foods, including whole grains, legumes, fruits, non-starchy vegetables, nuts, and healthy oils rich in unsaturated fats, can help lower cholesterol levels. , is associated with lower blood pressure and reduced inflammation.

2 cause constipation

Fruits, vegetables, whole grains and legumes are all rich in fiber, nutrients that increase satiety and aid in digestive health. Less. Especially low in beta-glucan, a type of fiber found in grains such as barley and oats. Studies suggest that beta-glucan also helps maintain healthy cholesterol and blood sugar levels.

In addition to that, beta-glucans and other cereal fibers help maintain a healthy gut microbiome. Julie Miller Jones, PhD, LN, CNS, and the Joint Institute of Food Safety and Nutrition for the University of Maryland and the U.S. Food and Drug Administration told VegNews.

VegNews. Stomach pain

“therefore, [keto] Not only can dieters suffer from constipation and delayed transit time, but they may lack the protection offered by fermentation of fiber in the colon,” Jones explains. , which nourishes a healthy microbiome, produces short-chain fatty acids that lower colonic pH, and is associated with reduced polyp and colon cancer growth.”

However, whole food, plant-based diets emphasize a healthy gut microbiome and an array of high-fiber foods that aid in good digestion. The forefront of nutrition science 2019.

3 prone to malnutrition

Because the keto diet restricts so many types of fruits, vegetables, grains, and legumes, you may be missing out on key vitamins and minerals on a long-term keto diet. However, most other vegetables, including potatoes, are not permitted. Avocados and lemons are the only exceptions to the permitted fruits. Therefore, over time, keto followers may become deficient in some nutrients.

Research published in International Journal of Sports Nutrition It turns out that people who adhere to fad diets (in this case, two of keto’s low-carb siblings, the Atkins diet, the South Beach diet, and the high-carb DASH diet) are more likely to have micronutrient deficiencies.

A whole food plant-based diet, on the other hand, encourages you to eat as many nutrients as possible from your food, so it encourages you to eat a wide variety of foods. Those who follow any type of vegan diet need to supplement with vitamin B-12, an essential nutrient not available from plant-based foods.

Four weight loss is unsustainable

It’s common for followers of the keto diet to experience rapid weight loss. Like many other fad diets, the keto diet isn’t meant to permanently change how you eat. Weight is often regained.

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“In addition to its health risks, the inability to stick to a diet is one of the main reasons keto has been ranked at the bottom of US News and World Report diet rankings,” says Jones. “It’s also why authoritative organizations such as the Mayo Clinic recommend it for intractable epilepsy, and very little else. So keto promotes rapid weight loss.” However, because it does not create a sustained eating pattern, it does not lead to sustained weight loss in the vast majority of people.”

But in addition to other advantages, American Journal of Lifestyle Medicine It suggests that a whole food, plant-based diet may help with safe and sustainable weight loss.

Five more…

There are many other health risks associated with the keto diet, and the first one most people experience is something called the “keto flu.” Headache, nervousness, constipation, etc. Although this condition is not medically recognized, it is known that he appears 2-7 days after starting the keto diet. The cause is unknown and is not unique to the keto diet.Many people who have changed their diet significantly have reported similar symptoms. Side effects include increased risk of kidney stones and osteoporosis, and increased heart rate in athletes.

Although there is no direct evidence linking the keto diet to eating disorders, many nutritionists warn that restrictive fad diets in general can encourage yo-yo dieting and eating disorders.

On top of that, the keto diet is so high in animal foods that it’s not good for the planet either. A centered diet significantly reduces the burden on the planet. So if you want to eat healthier and more sustainable, a whole food, plant-based diet is worth a try. please.

Read on to find out more about the keto diet.