New study suggests keto is even healthier than we thought

The keto diet might be even healthier than previously thought.

A study was just published in June at the Center for Human Nutrition. It involved 42 adults suffering from obesity, prediabetes, and excess liver fat. They were split into three different diet programs.

1. The ketogenic diet — where you eat only 4% carbohydrates, 73% fat, and the remainder from protein.

2. The Mediterranean diet—which is 50% carbs, 35% fat.

3. A very low-fat, plant-forward diet which was 70% carbs and 15% fat.

What's interesting is that the weight loss was roughly identical between the groups. But the keto diet in particular showed the greatest improvement in liver fat and insulin sensitivity during this trial. This matters because an insulin-resistant liver continues pumping glucose into the bloodstream even when blood sugar is already high. It stores that energy inside liver cells, which can worsen type 2 diabetes and eventually become fatty liver disease.

More plainly, the keto diet addressed the underlying dysfunction which makes weight loss so difficult for people.

By the end of the study, 50% of the keto group no longer met the criteria for prediabetes, compared with 29% of the Mediterranean group and 7% on low-fat.

What's interesting about this approach is that, despite having such a higher percentage of fat intake, the keto diet still didn't raise cholesterol levels and managed to lower people's overall weight.

The benefits don't stop there

Additionally, the keto diet has been shown to potentially reduce other types of cancer. Specifically, the decline in carbohydrate intake seems to play a role. Most cancer cells are dependent on glucose for fuel, which is a quirk of tumor metabolism known as the Warburg effect.

If you cut carbohydrates deeply enough, it potentially slows tumor growth. It's worth noting that many of these findings are anchored in animal studies, but do still carry significance. Research is ongoing on the impact of glucose intake on overall health and cancer risk.

What foods are included in keto?

Proteins

• Fatty fish (salmon, mackerel, sardines)

• Beef, pork, lamb

• Chicken and turkey (with skin)

• Eggs

• Bacon and sausage (watch for added sugars)

Fats and oils

• Olive oil

• Avocado oil

• Butter and ghee

• Coconut oil

• Avocados

Dairy (full-fat)

• Hard and soft cheeses

• Heavy cream

• Full-fat Greek yogurt (unsweetened)

• Cream cheese

Nuts and seeds

• Macadamia nuts, pecans, walnuts, almonds

• Chia seeds, flaxseeds

• Nut butters (no added sugar)

Non-starchy vegetables

• Leafy greens (spinach, kale, arugula)

• Broccoli, cauliflower, zucchini

• Asparagus, Brussels sprouts

• Bell peppers, cucumber, celery

• Mushrooms

Fruits (limited, low-sugar)

• Berries (strawberries, raspberries, blackberries) in small amounts

• Olives

• Lemon and lime (for flavor)

Other

• Dark chocolate (85%+ cacao)

• Unsweetened coffee and tea

• Bone broth

• Herbs, spices, and most seasonings

Foods to avoid

• Grains (bread, rice, pasta, oats)

• Sugar and sweets

• Starchy vegetables (potatoes, corn)

• Most fruits (bananas, apples, grapes)

• Legumes (beans, lentils, chickpeas)

• Beer and sugary drinks

My experience on the keto diet

I've gone on the keto diet several times. There's an initial difficult adjustment period where you'll need to get used to such a dramatic decline in carbohydrate intake.

The interesting thing is that you'll notice much more stable energy levels. Your blood sugar will be much more consistent, and you won't be subject to so many ups and downs as you go through your day.

Yes, the cravings may hit hard in the first week. I found that staying busy with work, exercise, and spending time with people helped me transition away from these cravings.

If you are unsure of whether this diet is right for you, always consult a registered dietician or your physician to make sure.