A recent study compared the keto diet and the Mediterranean diet to determine which one is better for blood sugar control, gut health, and weight loss. The study, although small, found that the keto diet had some immediate benefits for people newly diagnosed with type 2 diabetes, but these advantages were not long-lasting.
Key Findings of the Study
Short-Term Keto Benefits: The keto diet outperformed the Mediterranean diet in improving blood sugar (HbA1c), body mass index (BMI), waist circumference, and gut microbiota diversity in the first 6 months.
The keto group saw improved gut bacteria composition, including the growth of Akkermansia, which is linked to better metabolic health and gut barrier protection.
Long-Term Effects: After 6 months, the advantages of the keto diet started to diminish. By the end of the 12-month study, both diets showed similar health improvements. This suggests that while keto can provide rapid benefits, its effects may not last in the long run.
The Keto Diet: Pros and Cons
Immediate Benefits: Keto can significantly lower blood sugar and assist in weight loss by shifting the body’s energy source from carbohydrates to fats. This is especially useful for people with obesity or insulin resistance.
Adverse Effects: Long-term keto use has been linked to nutrient deficiencies, liver issues, kidney strain, constipation, and mood swings. These side effects are due to the drastic reduction in carbohydrates, which can interfere with nutrient absorption and bodily functions.
Dr. Jason Ng, an endocrinologist, highlighted that the high demand on the liver and kidneys could lead to potential issues, particularly in people with underlying health problems.
Michelle Routhenstein, a cardiology dietitian, noted that some of her patients on keto experienced increased blood sugar, elevated blood pressure, and worsening lipid profiles.
The Mediterranean Diet: A Safer, Long-Term Solution
The Mediterranean diet takes a less radical approach to nutrition, emphasizing a balanced intake of vegetables, whole grains, healthy fats (like olive oil), and moderate amounts of protein. It’s easier to sustain in the long run and is already a well-established diet for managing type 2 diabetes.
Studies have shown that the Mediterranean diet can help control blood sugar, promote weight loss, and improve heart health, making it a safer choice for those with diabetes or at risk of cardiovascular disease.
Both Dr. Ng and Routhenstein support the Mediterranean diet as a better, more sustainable option for managing type 2 diabetes and improving overall health. They stress the importance of focusing on nutrient adequacy and meal planning rather than turning to fad diets.
Conclusion
While the keto diet may offer short-term benefits for blood sugar control and weight loss, its long-term effectiveness and sustainability are questionable due to potential side effects. The Mediterranean diet, on the other hand, is safer, sustainable, and more conducive to overall long-term health. For those with type 2 diabetes, it’s generally considered the better option for managing the condition effectively.
If you’re considering dietary changes for blood sugar management or weight loss, the Mediterranean diet is likely the safer and more sustainable choice. However, for some individuals, a short-term keto approach may be beneficial, especially under medical supervision.
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