The keto diet is no stranger to you by now, you have probably heard about it somewhere or via a friend or family member that has tried it. But what exactly is the keto diet and why are people trying it, what is the craze all about?
What is the keto diet?
The ketogenic diet, or keto diet for short work on reducing carbohydrate intake while increasing the consumption of healthy fats and moderate protein, the keto diet has the potential to bring about transformative changes.
What is ketosis?
Ketosis is a metabolic state that occurs when the body shifts its primary fuel source from glucose to ketones. In normal circumstances, the body converts carbohydrates into glucose, which is the main energy source. However, when carbohydrates are restricted or in short supply, such as during a ketogenic diet, the body starts to break down stored fat into fatty acids and converts them into ketone bodies through a process called ketogenesis.
What food should you eat & avoid while on keto?
The food you should eat:
Healthy fats such as olive oil, avocado oil, and any type of protein are your best friends while on keto.
Food to avoid:
●Limiting carbohydrates is the key
Say no to sugary foods and beverages, grains (wheat, rice, corn), legumes (beans, lentils), and starchy vegetables (potatoes, sweet potatoes). These carb-rich foods can hinder your progress toward achieving ketosis.
●You should also stay clear of processed foods
Avoid processed snacks, fast food, and packaged goods that often contain hidden sugars, unhealthy fats, and additives. Opt for whole, unprocessed foods to support your keto goals.
●Watch out for sugars and sweeteners
Steer clear of white table sugar, cane sugar, honey, agave, and maple syrup. These can spike insulin levels and impede ketosis. If you have a sweet tooth you can try some artificial sweeteners such as stevia, erythritol, or xylitol.
What are the health benefits of the keto diet?
●A keto diet helps you with appetite control
Studies showed that people with a low-carb ketogenic diet in comparison to a low-fat diet ended up eating far more calories in general.
●Blood Sugar Management
individuals with type 2 diabetes or insulin resistance can benefit from the keto diet. By reducing carbohydrate intake, the diet has been shown to lower body weight and improve glucose control in type 2 diabetes patience.
●Lipid management
There is also evidence that eating a high-fight diet improves your lipid profile by increasing HDL ( high-density lipoprotein), lowering your LDL (low-density lipoprotein ), and TG (lowering triglycerides).
R’s KOSO has recently launched a lower-sugar version. It still contains all of the benefits just like the original version; which is rich in probiotics, prebiotics, and postbiotics. It has been proven to improve gut health. Unlike the original version, it contains stevia, a sweetener that won’t spike your glucose, the sugar content has been reduced from 9.3g per 15 ml to 2.7g (includes 0g added sugars) per 15 ml compared to our regular R’s KOSO. It will be a great snack to incorporate into your keto diet.
Reference:
1. McClernon, F. J., Yancy, W. S., Eberstein, J. A., Atkins, R. C., & Westman, E. C. (2007). The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms*. Obesity, 15(1), 182–182. https://doi.org/10.1038/oby.2007.516
2. Dowis, K., & Banga, S. (2021). The potential health benefits of the ketogenic diet: A narrative review. Nutrients, 13(5), 1654. https://doi.org/10.3390/nu13051654
3. Westman, E. C., Tondt, J., Maguire, E., & Yancy, W. S. (2018). Implementing a low-carbohydrate, ketogenic diet to manage type 2 diabetes mellitus. Expert Review of Endocrinology & Metabolism, 13(5), 263–272. https://doi.org/10.1080/17446651.2018.1523713
4. Bolla, Caretto, Laurenzi, Scavini, & Piemonti. (2019). Low-carb and ketogenic diets in type 1 and type 2 diabetes. Nutrients, 11(5), 962. https://doi.org/10.3390/nu11050962
5. Should you try the keto diet? Harvard Health. (2020, August 31). https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
