A recent study compared the effects of the ketogenic diet with a diet low in added sugars on weight loss and metabolic changes. The study, involving 53 participants over 12 weeks, found that both diets resulted in reduced fat mass compared to a control diet. However, the ketogenic diet was associated with negative metabolic changes, including raised "bad" cholesterol levels and alterations in the gut microbiome.
The World Health Organization recommends limiting free sugars to less than 10% of total energy intake due to their links to chronic diseases. Studies have shown that reducing free sugar intake can help reduce fat mass, while carbohydrate restriction, as seen in the ketogenic diet, is a proven weight loss method that has gained popularity.
Participants following the ketogenic diet had elevated levels of "bad" cholesterol, specifically small and medium-sized LDL particles, which are associated with an increased risk of cardiovascular disease. The diet also led to reduced levels of "good" gut bacteria, such as Bifidobacteria, which play a role in metabolic and immune health.
In contrast, the diet low in added sugars did not have these negative side effects. It significantly reduced LDL cholesterol levels and did not impact glucose tolerance, unlike the ketogenic diet.
Study author Javier Gonzalez emphasized that the metabolic changes observed in the study may have different implications for individuals based on their specific health status. Further research is needed to explore whether personalized approaches or targeted supplementation strategies could mitigate the unfavorable effects of the ketogenic diet.
In summary, while both the ketogenic diet and a diet low in added sugars can lead to weight loss, the study suggests that the ketogenic diet may have potential negative health consequences, particularly in terms of cholesterol levels and gut health. Personalized and cautious approaches to dietary choices may be necessary to balance weight loss with overall health outcomes.