Effect Of Ketogenic Diet On Cholesterol
Lipoproteins are cholesterol transporters that assist transport cholesterol to and from body cells in the bloodstream. There are two types of lipoproteins.
- LDL- low-density lipoprotein which may makes arterial narrowing worse
- HDL- High-density lipoprotein which promotes the protection of the body against narrowing blood vessels.
- According to a study published in the journal Obesity Biology and Integrated Physiology, ketogenic diets raise cholesterol and inflammatory markers linked to long term illness. During four weeks on an ordinary diet and subsequently on a ketogenic diet, specialists noticed changes in lipids and inflammation. While the patients were on the ketogenic diet, total cholesterol, LDL, ketones, and inflammatory indicators all increased significantly.
- The more fats you eat, the more likely you are to have a rise in LDL cholesterol, which leads to elevated cholesterol. According to the American Heart Association for Cardiovascular Diseases, total fats should not account for more than 30% of total calories. Consuming more than the suggested amounts is harmful to the body.
- Carbohydrate restriction and ketosis induction both reduce dyslipidemia, although the effects on total cholesterol and low-density lipoprotein cholesterol are less predictable. LDL-C and total cholesterol levels usually stay close to baseline however, some patients have seen a rise in LDL-C levels.
Does The Keto Diet Affect Cholesterol
Time and time again, research shows that high-fat diet plans, like the keto diet, are actually healthy for cholesterol profiles. Healthy fat sources, such as macadamia nuts, fish, coconut oil, and others are great for your heart and blood lipids.
In fact, research shows ketone bodies can enhance blood lipid profiles and cardiac wellness by reducing LDL cholesterol and fasting serum insulin levels.
Some naysayers will lambast the keto diet on the premises that it endangers health and wellness. Nevertheless, only a select few research studies have actually examined the impacts of a ketogenic diet plan on cholesterol profiles and potential risk factors for cardiovascular disease .
Read on as this article dives into the data to uncover the surprising truth about how the keto diet affects cholesterol.
Ldl Cholesterol: Clearing The Confusion
The story behind LDL, or low-density lipoprotein, is more complicated. LDL transports cholesterol produced by your liver and cells throughout your body. Unlike HDL, LDL molecules move slowly through the bloodstream and are vulnerable to oxidizing agents known as free radicals. Once oxidized, LDL can easily burrow itself into the walls of your arteries and impede cardiovascular function. This triggers an inflammatory response in which white blood cells called macrophages rush to eat up the LDL.
Typically known as the bad cholesterol to its healthy counterpart HDL cholesterol, increased levels of LDL cholesterol are associated with an increased risk of cardiovascular diseases . Some studies show a strong correlation between LDL cholesterol and the risk of cardiovascular diseases in both men and women. Evidence also suggests that decreasing blood levels of LDL-C reduces the risk of CVD.
Recent research paints a more intricate picture of this peculiar molecule and has called into question the statement that elevated LDL cholesterol is bad for you. This is for two main reasons. First, LDL can be measured in two ways. The first is called LDL-C which measures the concentration of cholesterol transported by LDL in the blood.
In a large community-based sample, LDL-P was a more sensitive indicator of low CVD risk than either LDL-C or non-HDL-C, suggesting a potential clinical role for LDL-P as a goal of LDL management.
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Adverse Effects Of Ketogenic Diet
- The ketogenic diet’s most frequent and mild short-term adverse effects are a set of symptoms known as keto flu, which include:
- In a few days to a few weeks, these symptoms will go away. Some of these symptoms might be alleviated by ensuring appropriate hydration and electrolyte consumption.
- While the ketogenic diet may aid weight loss in the short term, it is not sustainable in the long run. Furthermore, several studies demonstrate that the diet is linked to a slew of issues that frequently result in emergency department visits and hospitalizations for dehydration, electrolyte imbalances, and hypoglycemia.
Bad breath is also common
- Bad breath, which is typically characterized as fruity and somewhat sweet, is one of the most prevalent adverse symptoms of ketosis. Acetone, a ketone produced as a consequence of fat metabolism, is to cause. During ketosis, your blood acetone levels rise, and your body releases part of it through your breath.
- Sweat and urine can occasionally begin to smell like acetone. This strange-smelling breath will go away in a few weeks for the majority of people.
Ketosis may cause digestive problems
Other side effects of ketosis
Other, less common side effects may include:
The Myth: A Keto Diet And Cholesterol
Since a Ketogenic Diet requires you to eat a large amount of saturated fats, this means that your cholesterol levels can increase, which many people immediately think is a terrible thing that can cause your arteries to clog and you to die. While it is commonly assumed that this increase in cholesterol is a bad thing that is not necessarily the case. The biggest myth surrounding a Ketogenic Diet is that the diet, which is high in fat, will cause your arteries to clog and give you heart disease. There have been many studies done on the subject of eating a high amount of fats, a low amount of carbs and its effects on the body and cholesterol.
A meta-analysis completed in 2010, discusses this belief that high levels of saturated fat and cardiovascular disease, and reports that this connection has no validity. The meta-analysis did not find that there was a strong linking between high-fat foods and cholesterol. Another study looked into different diets that are low carb and found that these diets can actually decrease your risk of heart disease. And yet, another study done at Johns Hopkins University found that diets lower in carbohydrates and higher in fat posed no greater health risks to developing heart disease.
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Predicting How Keto May Affect Your Cholesterol Levels
To have an idea if the keto diet may have a negative effect on your cholesterol, consider your starting triglyceride number. According to the Mayo Clinic, triglycerides are another type of lipid in your blood that your body uses for energy high triglyceride and LDL levels can lead to fatty deposits that gum up arteries, notes the American Heart Association. Normal levels are less than 150 milligrams per deciliter . About a quarter of the population has triglyceride levels above 150 mg/dL, which is the threshold to consider elevated triglycerides. This is a large percentage of the population, so its not uncommon, says Soffer.
If you have normal levels, keto is likely safe to try. For people with normal or perfect triglyceride levels, the impact from keto is minimal or none, says Soffer. If, on the other hand, you have insulin resistance,type 2 diabetes, and/or abdominal obesity, and your triglycerides are elevated it may seem like you should shy away from keto, but the opposite may be true, Soffer argues, explaining that the low-carb nature of keto has the potential to decrease insulin resistance and improve triglycerides.
Still, though, the aforementioned Nutrition & Metabolism study involved a mere 34 people so more research, particularly larger, longer-term studies, is needed before scientists can fully understand the true effects of keto on insulin resistance and triglycerides.
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What Does The Keto Diet Do To Your Cholesterol Levels
The keto diet appears to improve cardiovascular health markers, including cholesterol and triglyceride levels.
Research from 2004 suggests that people with obesity and high cholesterol experience greater weight loss and bigger improvements in triglyceride and HDL levels when on a keto diet than on traditional low fat diets.
Fewer studies point to poor outcomes like increased LDL and decreased HDL levels, and those tend to improve over time. The important thing to remember is that the types of foods you eat really matter.
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How Your Body Maintains Cholesterol Levels
A diet high in cholesterol has almost zero impact on your cholesterol levels because your body is smarter than you think.
Since its such a major producer of cholesterol, your body hustles hard to make sure your cholesterol levels are in constant balance all on their own .
Too much cholesterol hanging around and your body will slow down production, too little cholesterol in your diet and your body will kick production into overdrive.
The 2015-2020 Dietary Guidelines for Americans is the first to get rid of the daily dietary cholesterol limit something many countries eliminated years ago.
So if dietary cholesterol isnt a high risk, and foods with high cholesterol dont build up in your arteries like a clogged shower drain, what causes plaque formation?
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What Specific Foods Should I Eat On Keto To Also Maintain Good Cholesterol
Consuming mostly unsaturated fats, compared to saturated fats, while on a keto diet may improve cholesterol levels, especially LDL cholesterol levels. Unsaturated fats are found in foods such as:
- Plant oils like olive, avocado, sunflower, corn, and canola oils
- Fatty fish, including salmon, sardines, tuna, and mackerel
- Nuts and nut butters, including peanuts, almonds, cashews, pecans, and walnuts
- Seeds, such as flax, sesame, sunflower, and chia
The keto diet is also typically lower in fiber, so maximizing the small number of carbohydrates allowed while following keto can benefit not only cholesterol levels but also gut health. Choosing non-starchy fruits and vegetables like avocados, tomatoes, asparagus, broccoli, and spinach can help.
Additionally, many people cannot follow the keto diet in the long term, so having a clear and defined plan for how to transition off the keto diet is important to help retain any positive health benefits acquired.
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Does Ketogenic Diet Affect Cholesterol
Obesity is a serious global health risk, with adult death rates as high as 2.8 million per year. Obesity, which is typically the result of an unhealthy lifestyle and bad eating habits, is linked to the majority of chronic illnesses such as diabetes, hypertension, and heart disease. Appropriately designed food regimes for weight loss can aid in the management of the increase in obesity.
A extremely low-carbohydrate and high-fat ketogenic diet has been shown to be particularly effective for fast weight reduction. The ketogenic diet is a low-carbohydrate, high-fat, adequate-protein diet that is used to treat children with difficult-to-control epilepsy. Low-carbohydrate and ketogenic diets are quite popular across the world.
Ketogenic diets are gaining popularity again. Nutritional ketosis is generally achieved by limiting carbohydrate consumption to less than 2050 g per day, however there are exceptions. The low carbohydrate intake of these diets is generally compensated for by a high fat content, whereas protein is reasonable. As a result, the term low-carbohydrate high-fat is more suitable under isocaloric settings.
What Types Of Cholesterol Does Keto Allegedly Affect
The keto diet has been shown to affect both LDL and HDL cholesterol, but studies have been small and short-term with varying results.
Some studies have found that the keto diet has beneficial effects on LDL and HDL cholesterol levels, while others have found no effect. Some have reported an increase in LDL cholesterol.
Its kind of a toss-up, but science seems to agree that eating nutrient-dense foods while on the keto diet wont negatively affect your cholesterol levels or heart health.
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Remove Bulletproof Coffee From Your Diet
Bulletproof coffee is very trendy in the low-carb and paleo communities.
It involves adding 1-2 tablespoons of MCT oil and 2 tablespoons of butter into your morning cup of coffee.
I havent tried it myself, but many people claim that it tastes delicious, gives them energy and kills their appetite.
Well Ive written a lot about coffee, saturated fat, butter and coconut oil. I love all of them and think they are very healthy.
However, even though normal amounts of something are good for you, it doesnt mean that massive amounts are better.
All the studies showing that saturated fat is harmless used normal amounts that is, amounts that the average person consumes.
There is no way to know what happens if you start adding massive amounts of saturated fat to your diet, especially if youre eating it instead of other more nutritious foods. This certainly isnt something that humans evolved doing.
Ive also heard reports from low-carb friendly docs (Drs Spencer Nadolsky and Karl Nadolsky. They had low-carb patients with massively increased cholesterol whose levels normalized when they stopped drinking bulletproof coffee.
If you drink bulletproof coffee and have cholesterol problems, then the first thing you should do is try removing this from your diet.
Try removing bulletproof coffee from your diet. This alone may be sufficient to solve your problem.
High Density Lipoproteins : The Ones You Want
HDL particles are produced in your liver and intestines and contain more protein than fat. This makes them denser .
HDL has been crowned good cholesterol because it corrals all the cholesterol thats not being used by your body and brings it all back to your liver. There it will either be recycled or leave the body as waste.
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People Who Benefit From Keto Diet
- In general, a keto diet is healthful, safe, and acceptable for the majority of people, however further study into the long-term consequences is required .
- If you have renal illness, liver disease, familial hypercholesterolemia , or fat-induced lipemia, the keto diet is probably not the best idea for you.
- Before starting a keto diet, see a nutritionist if you have type 1 diabetes, gallbladder problems, or a genetic disorder that affects fat metabolism.
Aside from its well-documented weight-loss advantages, recent research has revealed that ketogenic LCHF diets have a positive influence on cardiovascular risk factors. However, the high consumption of saturated fatty acids and low intake of dietary fiber in LCHF diets may at the beginning, raise the low-density lipoprotein cholesterol, which is a risk factor for coronary heart disease.
Furthermore, epidemiological results indicate a particular function for small, dense LDL particles in the genesis of atherosclerosis. Recent meta-analyses, however, have failed to reach an consensus on the connection between dietary saturated fat and the risk of cardiovascular disease . As a result, there is conflicting evidence about LCHF diets and cardiovascular health.
Health Benefits Of Ketogenic Diet
- A short-term ketogenic diet, as well as a long-term ketogenic diet, have been shown to reduce body weight and BMI in individuals who follow this diet in several trials. A ketogenic diet also improves lipid profiles and lowers cardiovascular risk factors including hypertension. There was also a drop in triglycerides, LDL cholesterol, and blood glucose levels, as well as an increase in HDL cholesterol.
- Obesity, type 2 diabetes, and metabolic syndrome have all been proven to benefit from a ketogenic diet. Due to the brain-protecting effect of ketosis, which results in fewer seizure occurrences, this diet is occasionally advised for uncontrolled epilepsy.
- Although the ketogenic diet is considerably superior at inducing weight reduction in otherwise healthy obese people, and the resulting weight loss is quick, intense, and sustained for at least two years, the understanding of the clinical effects, safety, tolerability, effectiveness, treatment duration, and prognosis after diet cessation is difficult, and more researchs are needed to understand disease-specific processes.
- In addition, the ketogenic diet has shown promise in a number of neurological diseases, including epilepsy, dementia, ALS, traumatic brain injury, acne, malignancies, and metabolic disorders, according to numerous research.
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Why Is Hdl Considered Good
HDL is considered good because it boasts protective, anti-inflammatory properties that regulate your immune system and protect against certain types of cancer in those with type 2 diabetes and those without.
Plus, researchers believe your risk of developing type 2 diabetes increases by 4% for every 1 mg/dL drop in HDL cholesterol your body experiences. So that means keeping your HDL high is a serious priority.
Though all this makes HDL sound like a plus, its greatest accomplishment is clearing out LDL particles, or the bad cholesterol, from your bloodstream.
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Keto May Harm People With A Genetic Mutation That Affects Ldl Regulation
Where things get possibly dangerous is if youre one of the people who has an inherited genetic mutation that affects the way LDL particles are regulated. If these individuals follow a keto diet, their LDL levels can skyrocket, says Soffer. This result doesnt happen often enough to skew overall results in population studies, but what matters most is the effect the diet has on your individual health. Its a long-recognized phenomenon that hasnt been published well, he says, adding that the genetics that drive this response arent completely understood.
You may not be aware that you have a preexisting genetic mutation, also called familial hypercholesterolemia . In fact, as the AHA notes, for people with FH, only 10 percent know they have it. Being aware of your family history, including members who have had a heart attack at a young age, is important and can help point your provider in the right direction. In some instances, research shows that a low-carb diet may actually be beneficial for those with FH who also have insulin resistance, suggests an analysis published in BMJ Evidence-Based Medicine in July 2015. This is not something to tease out on your own. Instead, its just another reason why you should talk to your doctor about a dietary change, particularly if you have other health conditions, like high cholesterol.
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