Keto Diet May Harm Gut Probiotics and Raise Harmful Cholesterol Levels

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Keto Diet May Harm Gut Probiotics and Raise Harmful Cholesterol Levels

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Keto Diet May Harm Gut Probiotics and Raise Harmful Cholesterol Levels

The ketogenic diet (KD), which is high in fats, low in carbohydrates, and balanced in protein and other nutrients, prompts the body to produce more ketones, such as β-hydroxybutyrate (BHB), acetone, and acetoacetate (AcAc), as alternative energy sources.

This diet has gained popularity as a method to aid weight loss and lower blood sugar levels. Some studies even suggest it may help combat cancer by reducing glucose necessary for tumor growth and may be beneficial in treating brain disorders like Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, sleep disorders, autism, and epilepsy.

On August 5, 2024, researchers from the University of Bath, UK, published a study in Cell Reports Medicine titled “Ketogenic diet but not free-sugar restriction alters glucose tolerance, lipid metabolism, peripheral tissue phenotype, and gut microbiome: RCT.”

The 12-week randomized controlled clinical trial revealed that while the keto diet is effective for fat loss, it negatively impacts metabolism and gut probiotics, making it potentially unsuitable for everyone.

In contrast, a low-sugar diet was also effective for fat loss but without significant negative health effects. Therefore, a low-sugar diet may be more beneficial for most people.

The study involved 53 healthy adults who followed either a moderate-sugar diet (control group), a low-sugar diet (with less than 5% of calories from sugar), or a keto diet (with less than 8% of calories from carbohydrates) for 12 weeks.

Key findings include:

1. Cholesterol Changes: The keto diet raised cholesterol levels, particularly small and medium-sized LDL-C particles, and increased apolipoprotein B (APOB) levels, leading to arterial plaque buildup. In contrast, the low-sugar diet significantly lowered LDL cholesterol levels.

2. Gut Probiotics Changes: The keto diet altered gut microbiota composition, significantly reducing bifidobacteria, a beneficial bacterium that produces vitamins, inhibits pathogens, and lowers cholesterol. The low-sugar diet did not significantly affect gut microbiota.

3. Glucose Tolerance Changes: The keto diet decreased glucose tolerance, indicating a reduced ability to process carbohydrates.

4. Fat Levels Changes: After 12 weeks, participants on the keto diet lost an average of 2.9 kg of fat, while those on the low-sugar diet lost an average of 2.1 kg.

5. Metabolic Changes: The keto diet caused significant changes in lipid metabolism and muscle energy consumption, shifting the body’s calorie-burning preference from glucose to fat.

6. Physical Activity Levels: Both the low-sugar and keto diets achieved fat loss without altering physical activity levels. Previous studies by the same team showed that skipping breakfast or intermittent fasting could lower physical activity levels.

The researchers expressed concerns about the keto diet’s long-term health implications. Although it reduced fat, it also raised harmful cholesterol levels, which could increase the risk of heart disease and stroke over time.

Dietary fiber is crucial for the survival of gut probiotics like bifidobacteria. The keto diet reduces fiber intake to around 15 grams per day, half the recommended amount, leading to a decrease in bifidobacteria. This reduction may increase the risk of digestive disorders such as irritable bowel syndrome, gut infections, and weakened immune function.

Additionally, while the keto diet lowered fasting blood glucose levels, it also reduced the body’s ability to process carbohydrates. The researchers found that this could be an adaptive response to lower carbohydrate intake, reflecting insulin resistance in muscle carbohydrate storage. This insulin resistance may not be harmful on a keto diet but could raise the long-term risk of developing type 2 diabetes if one returns to a high-carbohydrate diet.

In conclusion, while the keto diet is effective for fat loss, its impact on metabolism and gut probiotics suggests it may not be suitable for everyone. In contrast, a low-sugar diet is also effective for fat loss without significant negative health effects, making it a better option for most people.

Paper link: Cell Reports Medicine

Keto Diet May Harm Gut Probiotics and Raise Harmful Cholesterol Levels

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