The ketogenic diet has been popular for short-term weight loss, but concerns have been raised about its long-term effects on gut and cardiovascular health. A recent study with 53 healthy adults suggested that the ketogenic diet may support weight loss but not improve heart health markers and could negatively impact gut microbiome diversity. In contrast, a low-sugar diet appears to contribute to weight loss and lower cholesterol without affecting the gut microbiome. Health experts generally recommend low-sugar intake and healthy eating patterns for overall better health. A new study involving 53 healthy adults following different diets — ketogenic, low-sugar, or moderate-sugar — for 12 weeks showed that both ketogenic and low-sugar diets led to weight loss, with the low-sugar diet having better effects on cardiovascular health and the gut microbiome.
The collaborative study led by experts at the University of Bath in the UK explored the effects of ketogenic and low-sugar diets on gut microbiota, cardiovascular health, and overall wellness in a generally healthy adult population. Sixty participants aged 18 to 65 with a normal to overweight BMI were recruited, with 53 completing the full 12-week diet intervention. Participants were randomized into three diet groups: ketogenic, low-sugar, or moderate-sugar. The results showed that the ketogenic diet did not significantly improve cardiovascular health markers and negatively impacted gut microbiome diversity. In contrast, the low-sugar diet showed improved cholesterol levels without affecting the gut microbiome.
Previous research has indicated that the ketogenic diet may reduce diversity in gut microbiota, particularly leading to a decline in Bifidobacteria levels, which can negatively impact overall health and increase the risk of various diseases. Registered dietitian Alyssa Simpson agreed with the study’s authors that a low-sugar diet may be more sustainable and appropriate for long-term weight loss and overall health. She explained that a low-sugar diet can reduce LDL cholesterol levels and may be a more heart-healthy option compared to the ketogenic diet. Lucia Aronica, a researcher in personalized nutrition, highlighted the importance of personalization in choosing the right diet. She suggested that while low-sugar diets can be beneficial, focusing solely on free sugars may overlook broader metabolic health issues, emphasizing the need for individualized nutrition recommendations.
While the low-sugar diet is generally considered safe and healthy for most adults, the potential risks of the ketogenic diet are still under scientific debate. Proper consultation with a doctor or registered dietitian is recommended before starting any restrictive eating plan to find the approach that’s best for individual health. Overall, the study findings indicate that while both ketogenic and low-sugar diets may aid in weight management, the low-sugar diet appears to be a healthier option for maintaining cardiovascular health and supporting a healthy gut microbiome, which are essential factors in overall well-being. The research highlights the importance of considering various factors when choosing a diet plan for long-term health benefits.
